The Wellness of YOU! - # 137 - Healthy Heart
posted in Nutrition and Weight Loss |
Did you ever stop to realize that one of the leading causes of death in this country is heart disease? I’m guessing you do know that. But did you ever stop to realize that it is largely preventable?
We seem to believe that we’re indestructible. We believe that heart disease is something that’s going to happen to the other guy. Well folks, the statistics for 2006 show that over 71 million (71,000,000) of the people in this country are suffering from some form of cardiovascular disease. (This is from data put out by the American Heart Association.)
Now, realize that these 71 million people are the ones who have been to a doctor and have been diagnosed. What about the number of people who haven’t seen a doctor but who also have heart disease? Since the numbers indicate that 1 out of 3 American men and women have some form of cardiovascular disease, doesn’t it make sense that we should take some positive steps to ensure that we’re one of the two people who don’t have the problem?
The primary risk factors are:
**** Poor Diet
**** Abdominal obesity
**** High blood pressure
Here are a few steps you can take to keep your heart healthy:
1. Take charge of your eating habits.
Reduce your fat intake and carefully choose the fats you do eat. When it comes to spreads, choose those with non-hydrogenated fats instead of butter. Avoid any products with saturated and trans fats.
2. Reduce abdominal obesity.
Eating fewer calories should be the number one priority when trying to lose weight or maintain a healthy body shape. Start with small diet changes and build accordingly. You’ll be able to tell if you’re on the right track by how your clothes fit.
3. Talk to your physician about your cholesterol level.
Just go get a blood test. It only take a few minutes. Either call your doctor and make an appointment or watch for free cholesterol screenings in your neighborhood. Believe me, if your readings are too high, it will be a motivator to get you back on track.
4. If you smoke — QUIT!!! — and do it NOW!!!
Yes, I know it’s hard to do. I’ve been there — and done that! There’s nothing more to say about smoking other than if you do it, QUIT. It is estimated that smokers lose five and a half minutes of their lives with every cigarette smoked.
5. Talk to your physician about your blood sugar levels.
Our dietary habits in this country are awful. From 1994 to 2002, 54% more people got diabetes, and it is going up by 8.2% each year. Why? We eat lousy food and we don’t get off our butts and move our bodies. Diabetes can lead to progressive blindness, heart disease, kidney damage and death. Giving in to your cravings really isn’t worth your life.
6. Check your blood pressure.
Know your blood pressure and have it checked regularly to make sure your values are under control.
7. Adopt an active lifestyle.
Engage in an activity that you like to do, not just one that you think you should do. This will keep you motivated to continue your exercise program. Try walking, running, hiking, biking, tennis, golf (without a cart), gardening, etc. The list goes on and on. Watching TV isn’t on the list, by the way, unless you’re watching it while walking on a treadmill.
8. Use alcohol in moderation.
If you choose to drink alcohol, moderation is the key. Generally, moderation is considered no more than two drinks daily. Frankly, I’m no expert, but I think that’s too high. Two drinks a week is more like it. There’s a ton of sugar in those drinks.
9. Reduce mental stress.
Meditation, yoga, and other relaxation programs are just a few examples to help control stress. I use meditation and find it’s the best way for me to keep stress levels down. You can read an article that I have published about meditation at this website: http://www.jmorganmag.com/EsotericCorner.html
10. Add motivation.
Arm yourself with better and up-to-date knowledge by reading more about nutrition and weight loss. Make it a habit to visit this blog every couple of days and you’ll have plenty of information. Take all of the steps above that apply to you. Do whatever it takes to make sure you’re one of the 2 out of 3 that don’t have heart disease. Then congratulate yourself.
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Got questions?
Contact me at: http://www.ronrink.com
My email and phone number are at that site. Feel free to contact me. I’m here to help you with your health, nutrition and fitness goals.
Have a healthy and nutritious day!
Shanti,
Ron
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