February is Heart Month - Learn How to Lower Your Risk
Heart disease is the number one cause of death
among men and women in the United States. Fortunately, there are things you can do to significantly
lower the chance of getting heart disease. For
a person who already has heart disease, these
same lifestyle changes can both slow the progression
of the disease and stabilize the condition.
February is National Heart Month and a perfect
time to start living a heart-healthy lifestyle.
Learn how you can be healthy and still enjoy yourself
by making small, daily lifestyle changes.
Three important things you can do to prevent heart
disease are:
Don’t Smoke
Smoke from cigarettes can harm the lungs and heart
of not only smokers, but also the people around
them. Smoking increases blood pressure, decreases
exercise stamina and increases the tendency for
blood to clot. Smoking also increases the risk
of recurrent coronary heart disease after bypass
surgery.
Tips to quit smoking
- Set a goal for yourself. For example, set
a "quit date" or create a schedule
to decrease the number of cigarettes smoked
daily or weekly until you no longer need them.
- Keep yourself and your hands busy by finding
an activity you enjoy like sewing, cooking
or engaging in exercise.
- Get support and encouragement. Join a
quit smoking program, ask your doctor for advice,
or find a friend to quit with you.
Eat Healthy
Eating a well-balanced diet is a key way to maintain
a healthy heart. Enjoy a variety of foods from
the different food groups, and limit your intake
of foods high in cholesterol and saturated fats.
Tips for preparing healthy foods
- Bake, broil or steam foods instead of frying
them.
- Have fresh fruit or nuts as a snack instead
of potato chips, pretzels and cookies.
- Eat moderate amounts of lean meats, skinless
poultry, fish and reduced-fat dairy products.
Exercise
Physical activity has many beneficial influences
on the heart. Regular exercise helps to lower
blood pressure and cholesterol. It decreases the
chance for diabetes, increases energy, and decreases
stress levels.
Tips for exercising:
- Walking is an easy way to incorporate exercise
into your life. Walk at a quick pace to elevate
your heart rate. Finding time to walk is simple
- walk in the morning before you start your
day, walk during your lunch break, or de-stress
from a long day by walking at night.
- Ask friends to exercise with you so that
you can encourage each other. Walking with
a friend or spouse also makes the time go
by faster!
- Incorporate small changes into your daily
activity. Walk up the stairs instead of riding
the elevator, and, if distance and weather
allow, try walking instead of driving to your
destination.
Having a healthy heart is not only important
for your physical health, but also your mind and
spirit. Make sure this year, you do all you can
to achieve and maintain a heart-healthy lifestyle!
For more information on how to live a heart-healthy
lifestyle, or to schedule an appointment with
a Penn Cardiac Care specialist, please visit the
Penn Cardiac Care web site
or call 1-800-789-PENN (7366).
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