One of the bright parts of February is Valentine’s Day for all you lovers out there. And even
if you don’t have a significant other, Valentine’s Day is a great time focus on our heart health.
The word “Heart” is part of our daily nomenclature. When you want to describe someone as a
good person you say they have “a good heart.” During an accident, when we check to see if
someone is okay, we check their heartbeat. When we feel incredible sadness, we say our hearts
are broken. Many of our daily situations can be defined by the condition of our hearts and
nowhere is that truer than in examining our overall health.
Worldwide, heart disease and strokes are the leading causes of death. They’re also the leading
killers of Americans, accounting for one out of every three deaths in the United States. But
there’s good news, too. About 80 percent of all cases of cardiovascular disease are preventable.
You can lower your risk markedly by making some changes to your lifestyle including doing
some things that are easy, simple and even enjoyable. So In order to do that, the American
Heart Association created Life’s Simple 7- which is the 7 risk factors that people can improve
through lifestyle changes to help achieve ideal cardiovascular health. Let’s look at them now
and see how they can contribute to a healthier heart and, by extension, a healthier life.
1. Manage Blood Pressure
High blood pressure is a major risk factor for heart disease and stroke. When your blood
pressure stays within healthy ranges, you reduce the strain on your heart, arteries, and kidneys
which keeps you healthier longer. One simple way of controlling high blood pressure is with
deep breathing techniques and meditation
2. Control Cholesterol
High cholesterol contributes to plaque, which can clog arteries and lead to heart disease and
stroke. When you control your cholesterol, you are giving your arteries their best chance to
remain clear of blockages. Try eating less processed foods as well as cutting back on dairy and
red meats to start to rein your cholesterol numbers in.
3. Reduce Blood Sugar
Most of the food we eat is turned into glucose (or blood sugar) that our bodies use for energy.
Over time, high levels of blood sugar can damage your heart, kidneys, eyes and nerves. This is a
tough one for me personally this time of year since Christmas I start looking like a cookie!
However, simply cutting back on white processed breads, white sugar like cakes and cookies, and
getting rid of soda from your diet make a huge difference in reducing your sugar levels!
4. Get Active
Seems like this is one of those tips that finds its way into so many of the health blogs that I write on
monthly basis. And with good reason- because living an active life is one of the most rewarding gifts you
can give yourself and those you love. Simply put, daily physical activity increases your length and quality
of life. Walking 20 minutes a day, doing 10 minutes of calisthenics each morning, or starting a
Pilates class may be all it takes. Try it- you might like it!
5. Eat Better
A healthy diet is one of your best weapons for fighting cardiovascular disease. When you eat a
heart-healthy diet, you improve your chances for feeling good and staying healthy – for life!
And this doesn’t only mean having fewer sweets. But try incorporating more healthy fruits and
brightly colored vegetables into your daily diet also.
6. Lose Weight
When you shed extra fat and unnecessary pounds, you reduce the burden on your heart, lungs,
blood vessels and skeleton. You give yourself the gift of active living, you lower your blood
pressure and you help yourself feel better, too. Dr. Gil runs great weight loss programs as well
as a healthy cleanse in our office so make sure you ask him about it next time we see him!
7. Stop Smoking
Adult smoking rates dropped from 42% in 1965 to 14% in 2019, according to Centers for
Disease Control and Prevention. However, cigarette sales increased in 2020 for the first time in
8 years- probably due to the pandemic. This is an alarming statistic since cigarette smokers
have a higher risk of developing cardiovascular disease. So- if you smoke, quitting is – without a
doubt- the best thing you can do for your health.
These 7 measures have one unique thing in common: any person can make these changes. The
steps are not expensive to take and even modest improvements in each of these categories can
make a big difference in your overall heart health. Start with one or two and before you know it
you’ll be on your way to living a longer, productive healthy life. And that will definitely “make
My Heart burst with Pride!!”