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While you’re enjoying your heart-shaped candies and valentines adorned with a smattering of pink, glittery hearts, don’t neglect the ticker in your chest.
Cardiovascular disease is the leading cause of death in the U.S., according to the Centers for Disease Control and Prevention.
Are you at risk?
Q: What is the purpose of measuring my blood pressure?
A: Blood pressure is the amount of force your heart needs to pump blood to your entire body.
The measurement of your blood pressure can reveal information about your heart and the blood vessels in your body. It is important to know how well your blood is circulating through your body to aid the functioning of vital organs.
Blood pressures should be checked at every medical visit. A mildly elevated pressure does not always mean there is a serious problem. Additional pressure checks may be done to figure out if there is consistent elevation (hypertension) or elevated due to a single incident.
There are many factors in life (stress, exercise, etc.) that can cause a temporary increase in blood pressure.
Q: What factors affect blood pressure?
A: Some chronic conditions, including high blood pressure, can run in the family and be influenced by heredity. Diet plays a significant role because too much sodium (salt) causes your body to retain fluid, which can elevate blood pressure.
Other significant factors are obesity and lack of physical activity. The heavier you are, the more blood you need to supply oxygen and nutrients throughout your body. Being physically active on a consistent basis is important. Inactivity is related to weight gain and increases the heart rate (making the heart work harder). Don’t forget alcohol and tobacco use. Too much alcohol over time raises your blood pressure and can damage your heart. Smoking causes narrowing of the blood vessels, which does what? That’s right. It increases your blood pressure.
Q: How does high blood pressure affect my body?
A: High blood pressure is known as the “silent killer” because extensive damage may occur over years before symptoms appear. Abnormally high pressure exerted on the arteries over an extended period of time leads to damage and circulation problems of the arms, legs, kidneys and eyes. Your heart has to contract against this constant force of pressure so a heart attack and/or a stroke may happen.
Q: What is “body mass index?”
A: Body mass index, or BMI, is a measure of a person’s height and weight used to calculate the amount of body fat. It is a common screening tool to identify possible health risks associated with being overweight. There are separate categories for men and women over 20. Child and teen BMI calculators are now available due to the alarming increase of obesity in children. For more information, visit www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/index.html.
Q: How much physical activity do I need to stay healthy?
A: The American Heart Association recommends 30 minutes of moderate exercise four to five days of the week. Staying physically active improves your body function and mental well-being and keeps your heart muscle strong. You can reduce risks for chronic medical conditions such as hypertension and heart disease.
Also, you can boost your immune system and gain physical strength to increase quality of life while reducing injury. Mental well-being is achieved because energy levels are boosted, which enhances motivation, and helps you better handle stress, anxiety and depression – all of which negatively impact your blood pressure if not addressed.
Q: How does cholesterol affect the heart?
A: Cholesterol helps important body functions, such as making certain hormones. While your body makes some cholesterol that may be helpful, we also consume large amounts of cholesterol packed animal product foods like eggs, dairy and meat. Too much cholesterol causes a build-up in arteries and can lead to heart disease and stroke.
Q: What is the difference between “bad” and “good” cholesterol?
A: There are two types of cholesterol. Think of LDL, or bad cholesterol, as the lazy one that hangs around, building up and narrowing arteries. HDL, or good cholesterol, is active, carrying away fats to be removed from your body and is therefore the helpful one.
Keep a diet low in cholesterol and total fat, especially saturated and trans fats. Try cooking with olive oil or canola oil; they have less saturated fat than other cooking aids, such as butter. Avoid excess starchy foods, such as white bread, pasta and rice. Foods low in LDL cholesterol and high in HDL cholesterol include: mackerel, tuna and salmon; oatmeal/oat bran; and nuts, such as almonds and walnuts. Find foods with plant sterols, or stanols, such as yogurt drinks. Drink alcohol only in moderation. Excess alcohol can adversely affect your cholesterol levels.
Assess your healthy heart risks. By keeping the above risk factors in mind, you will take charge of your health and increase it while lowering your chances of heart disease.
