There is a lot of talk these days about cardiovascular disease and being heart healthy. That's not surprising, considering that cardiovascular disease is still the number one preventable cause of death, and results in serious loss of function, lifestyle and well-being for many others. Surgeries and treatments to correct problems after they have developed have saved many lives, but what if we worked at preventing these ailments in the first place? Would that not be a better alternative to waiting until we are seriously ill? What is the best way to stay "heart healthy"?
Most often, people do not realize the daily damage their bodies are receiving because it may not be obvious on the outside until late in the game. Some signs can be measured, like blood pressure or pulse, or stress test results can give indications that we are not up to snuff, but unless you make a point of checking these things regularly how would you know? I am fortunate to have access to many of these things at my workplace, but unless there has been a diagnosed problem already, I know of very few people who equip themselves with blood pressure cuffs or who even check in at the free ones located at many pharmacies. Many people have no idea of what their normal blood pressure or resting heart rate is. Unless something happens that undeniably shows a big problem exists, we remain unaware we are heading for trouble. I don't suggest that everyone turn into obsessive worry warts, but making changes in eating habits and exercise/activity levels are number one on the list.
Our bodies are fabulous, complex machines, that, when properly cared for, are capable of dealing with most foreign invaders and repairs, including cardiovascular. Feeding the body for cardiovascular health in particular involves inclusion of foods that are minimally processed, low in sugar, low in low density lipoproteins (LDL), contain adequate amounts of omega-3 fatty acids (virgin olive oil is good), and diets that are generally plant based. Trans fats are to be avoided wherever possible (check food labels), opt for low fat versions of dairy products including cheese, avoid fried foods (yes, those tasty french fries are loaded with bad fats), and eat foods high in antioxidant levels, particularly blueberries and related berries, raspberries, strawberries and the latest high-antioxidant find, the acai berry (similar looking to a blueberry or huckleberry). Another compound that has been found to have exceptional heart health properties is resveratrol, found in red wines.
Regular aerobic exercise is also necessary to maintain proper cardiovascular health. This type of exercise works the heart and lungs to strengthen them, making them more efficient at delivering oxygenated blood and fuel to the rest of the body. It involves raising the pulse and respiratory rates to a conditioning degree for 20 minutes or more for a minimum of three times a week. This can be done by exercising on treadmills, stationary bikes, going out for brisk walks, running, bicycling at a steady pace, swimming plus a multitude of other activities that get the blood and heart pumping. So choose an activity that you enjoy, then get out there and do it. Thinking about it doesn't make it happen. If you need motivation, try a group activity. If you like music, try dance (bellydancing is a wonderful confidence booster and great fun!). If you find exercise boring or distasteful, it's probably because you are doing something you don't enjoy much. However, if you just plain hate to exert yourself, then you have to make a choice between sedentary living and good health, simple as that.
Another controllable risk factor for heart disease is smoking. If you smoke, quit as soon as possible. The smoke contains solid particles that clog the lungs, toxins that poison the body and cause cancer, and nicotine that causes vasoconstriction, raising blood pressure almost immediately. Nicotine is highly addictive physically and psychologically, so it is a tough habit to break. There are aids to help decrease cravings and withdrawal symptoms from nicotine, some available by prescription, other are over the counter. Smoking is particularly destructive for diabetics due to its vasoconstrictive effects in limbs where diabetics already have compromised circulation. It can result in ulcerations from poor healing and hasten the need for limb amputations. High blood pressure makes the heart work just that much harder to maintain normal circulation.
If everyone did nothing else to improve their health status except clean up their diets, exercise more and stop smoking, we would see a huge decrease in the cardiovascular disease rates that we currently suffer from. Many would not develop problems at all, while others would have much milder degrees of illness. It could prevent future need for attachment to oxygen tanks, machines to help one breathe, or inability to participate in daily activities. If you don't think this is important, then spend some time with those who suffer these ailments caused by heart or CV disease. You just might change your mind.
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