What I have learned about how to reduce my risk of heart disease?
It is obvious we all take the big muscle in our chest for granted. This is the vital part of our body that never gets to relax or take a break; it works 24/7 for the life of the body it inhabits.
Heart attacks and various forms of heart disease are listed by the AMA, as the number one cause of death in America (25%).
But there are many things you can do to prevent heart disease and reduce your risk of heart failure. The Framingham Heart Study has followed 4,000 to 5,000 people (women and men) for over 40 years (first longitudinal heart study research of its type)to determine the risk factors that cause heart disease. This intergenerational research has enlightened the entire scientific and medical community. It has shown without a doubt, if you have heart disease in your family history, you must be diligent in reducing your other risk factors. Here are the ways I am changing my lifestyle and reducing my risk factors/
NUMBER 1
I am eating differently to lose weight, as my BMI of 27 is a high risk factor.
No more sugar or white foods, such as bread and pasta are in my diet. I eat a multigrain flat bread with flax and I use veggie pasta. The only potatoes in my diet now are sweet potatoes. Plus, I drink organic herbal tea, no coffee or soda pop.
This diet change, brought about a loss of ten pounds, within the first 10 days I started my new eating regime.
NUMBER 2
Smoking maybe the worst of the worst high risk factors, so quit now if you smoke. I used mints to suck on and a detox cleansing program to jump start my expulsion of nicotine. It worked and I am now a recovering smoker.
NUMBER 3
High Cholesterol is a very serious risk factor for CVD.
I started drinking "Promise activ"(every morning)it has plant sterols that are clinically prov-en to help lower cholesterol and it does. Mine is down 20 points. I also added oatmeal and more fiber to my diet daily. A diet change can be extremely effective in reducing bad cholesterol and improving good cholesterol, do not rely only on prescription drugs. Stop looking for a band-aid answer to a health issue. Take control of your own body and its well-being.
NUMBER 4
More movement in my day means getting up out of my chair at the computer and walking. I walk the dog or should I say the dog walks me daily. Tai Chi classes will invigorate your heart and mind, I guarantee. And believe it or not weight training (under supervision) is an excellent way to lower blood pressure and cholesterol, which are both high risk factors for heart disease. Take time for 30 minutes a day of some type of exercise and you will be less fatigued also.
Just signed up, do not procrastinate and make a dozen excuses, this is your heart you need to take care of.
NUMBER 5
We all must reduce stress in our life and focus on not allowing the everyday world of traffic jams - angry work managers - rude shoppers - bills (which always will be there) to stress us out! Start engaging in the fun things you used to enjoy, as a kid, like playing the piano and writing.
I bought a piano for Christmas and have started writing on Helium for enjoyment, again.
NUMBER 6
Take your B vitamins; they help clean-up extra homo-cysteine in your blood, which can contribute to plaque buildup and blood clots.
NUMBER 7
Eat garlic...and then some more garlic and even more garlic. Studies show that garlic helps lower cholesterol and blood pressure. The chemical Allicin, found in garlic is believed to be the agent that helps thin the blood and keep the cholesterol plaque moving out of the system. Beware garlic capsules do not seem to be as potent as raw cloves of garlic.
NUMBER 8
Add omega-3 fatty acids to your diet, today. The research reported in the American Journal of Cardiology, clearly shows eating fish or taking fish-oil capsules daily greatly reduces heart disease.
I have to thank the "Sister to Sister" health screening project and National Woman's Heart Day! Spending several hours getting screened/tested...attending educational presentations...visiting 20 booths of providers for health services cost me nothing, but my time and gave me loads of personal information about my health. It woke me up to the need to make some life changes that will reduce my risk of heart disease!
There are free or low cost heart health screenings going on all over America all year. Check with the American Heart Association, your health insurance company provider and local hospitals to find one near you.
Watch for the next Heart Screening Health Fair in your City...and Go Learn Your Risk Factors Free! If you do not have insurance watch for the free clinics and heart screenings being sponsored by "Sister to Sister" through area medical centers all year long. Make an appointment with your medical doctor today or go to one of these free screenings! It might save your life, it did mine.