Five Steps To A Healthier Heart
Many of the risk factors that lead to heart disease are preventable, and it's up to us to keep our hearts healthy.
"It's just important to understand that the major cause of our dying and our disability is going to be cardiovascular disease," Dr. Richard Stein, a cardiologist with the American Heart Association, tells The Early Show co-anchor Rene Syler.
Of course, family history can sometimes be a factor out of one's control, but the six major independent risk factors for heart disease (smoking, high cholesterol, high blood pressure, physical inactivity, obesity and diabetes) are preventable with a healthy diet and exercise regimen.
Here are some things you can do to lower your risks of heart disease:
Quit Smoking. "We won the battle little bit in this country, mostly by raising the tax on cigarette smoking," says Stein, "Still, one of five Americans smoke. It's going to be their major cause of terminating their life early or disabling them. The average person who succeeds has tried nine times. I think the lesson is try everything, and try it again."
Dr. Stein says cigarette smoking increases the risk of coronary heart disease by itself. When it acts with other factors, it greatly increases risk. He explains:
- Smoking increases blood pressure
- Decreases exercise tolerance
- Increases the tendency for blood to clot.
- Decreases HDL (good) cholesterol.
- Smoking can also lead to a stroke, according to studies. Inhaling cigarette smoke produces several effects that damage the cerebrovascular system.
Exercise. It really is one of the most important and effective factors in lowering heart attack risk, Stein says. And the nice thing about exercise is that you don't have to perform the same routine every day in order to stay fit.
But he says the type of exercise you need is not just walking at the mall. If you walk, walk briskly.
He says, "Exercise comes in many different forms: swimming, bike riding, jogging, skiing, aerobics, walking, or any of dozens of other activities. They all can help your heart. Whether it's included in a structured exercise program or just part of your daily routine, all physical activity adds up to a healthier heart."
Here are a few of the many benefits of exercise:
- Reduces the risk of heart disease by improving blood circulation throughout the body
- Keeps your weight down
- Lowers cholesterol levels and prevents high blood pressure
- Boosts your energy level and helps manage stress
- Helps establish good habits in your children
- In older people, steady exercise helps delay or prevent chronic illnesses and diseases associated with aging.
Eat A Healthy Diet. Dr. Stein recommends eating nine servings of fruits and vegetables a day, which comes out to about 4 1/2 cups. He says, "Studies have shown that getting your full nine servings of fruits and veggies can help lower cholesterol levels and high cholesterol, of course, leads to cardiovascular problems. More fruits and vegetables mean less meat and dairy, and thus less cholesterol-boosting saturated fat."
Check Blood Pressure and Cholesterol Level. Says Dr. Stein, "According to recent estimates, nearly one in three U.S. adults has high blood pressure, but because there are no symptoms, nearly one-third of these people don't know they have it. Uncontrolled high blood pressure can lead to a stroke, heart attack, heart failure or kidney failure. This is why high blood pressure is often called the 'silent killer.'"
Be Happy. Dr. Stein explains, "We've learned really in the last decade of the very dangerous effects of being depressed, being chronically angry, and despondent, socially isolated. All of those things that we know make us miserable also raise our risk of having a first heart attack and if you've had heart disease, raise your risk of a second heart attack."