Belmont Village Quarterly Newsletter
on Senior Living

Be Your Own Valentine – Learn More About Heart Health

February is American Heart Month.  Established in 1963, the purpose of this special month is to raise awareness about heart disease, along with funds for research and education.  It’s also a great time to check your own pulse and make sure you’re doing everything you can to keep your heart healthy and happy. 

While there are some factors of heart disease that you can’t control, such as advancing age, gender (males are more susceptible), and heredity, positive changes in lifestyle and medication (where indicated) can help reduce your risk. 

Risk factors that you have some control over include:

• Smoking – Cigarette smokers are 2-4 times more likely to develop heart disease than non-smokers; pipe and cigar smokers carry a higher risk as well, as do people who are exposed to second-hand smoke.
• High Cholesterol – While some of the causes of high cholesterol are beyond our control (age, sex, & heredity), the right diet can make a difference.
• High Blood Pressure – Losing excess body fat, reducing salt intake and increasing potassium by eating more fruits and vegetables, and keeping alcohol consumption to a moderate level can all help lower blood pressure.
• Sedentary Lifestyle – Regular, moderate-to-vigorous activity helps prevent heart and vascular disease, and exercise can help control other factors such as high cholesterol, diabetes and obesity.
• Obesity/Overweight – The heart has to work harder when we’re overweight, and excess body fat, particularly in the abdominal area, increases the risk of heart disease and stroke.  Even losing as few as 10 extra pounds can make a difference.
• Diabetes – Diabetes significantly increases the risk of heart disease, especially if blood sugar is not well controlled.  Even when diabetes is managed and blood sugar is under control, the risk of heart disease and stroke are somewhat higher.

What you can do:

• Limit Unhealthy Fats & Cholesterol – Reducing the amounts of saturated and trans-fats that you eat is the best way to lower your cholesterol.
• Choose Low-Fat Protein Sources – Poultry, fish, low-fat dairy products, legumes (beans, peas and lentils), and egg whites or egg substitutes are all great sources of lean protein.
• Eat More Fruits & Vegetables – Low in calories and good sources of vitamins, minerals and fiber, fruits and vegetables can help lower cholesterol and they contain phytochemicals, protective substances found in plants that may also protect humans against heart disease and other conditions.
• Choose Whole Grains – The nutrients in whole grains can help regulate blood pressure and contribute to heart health, and they supply the body with important vitamins and minerals, along with phytochemicals.
• Strike a Healthy Balance – Avoid overeating by controlling your portions.  Use measuring cups and scales to define serving sizes until you are comfortable with estimating.  An indulgence once in a while is okay; just don’t go overboard every day.
• Daily Exercise—Add exercise to your daily routine.  Vigorous exercise is the most effective, but even moderate activity can make a difference, when practiced regularly.
• Limit Unhealthy Behaviors – Quitting smoking is one of the most important things you can do to improve your overall health and reduce the risk of heart and respiratory disease. 

As the month of hearts approaches, don’t forget to take care of your own.  It’s the best gift you’ll ever give or receive.  Happy Valentine’s Day from Belmont Village!

More Resources:

The American Heart Association
www.americanheart.org

The National Heart, Lung and Blood Institute
National Institutes of Health
www.nhlbi.nih.gov