By Lisa S. Motavalli, M.D. Princeton HealthCare System
The average human heart beats 100,000 times a day, pumping about 2,000 gallons of oxygen- and nutrient-rich blood throughout the body daily.
This is a lot of work for a muscle barely larger than your fist — which is why you need to show your heart some love.
The following are some simple steps you can take to give your heart some TLC and improve your cardiovascular health.
Be aware. Cardiovascular disease affects more than 79 million Americans — men and women alike — and is the nation’s No. 1 cause of death, according to the American Heart Association, yet it also is one of the most preventable diseases in the country.
Know your risk. Do you have high cholesterol or high blood pressure? Are you diabetic? Do you smoke? Are you overweight or physically inactive? All of these are risk factors for heart disease. Additional risk factors are age, gender and family history. Talk to your doctor about your risk for developing heart disease, and together, devise a plan to reduce that risk.
Know your numbers. A big part of knowing your risk is knowing your numbers. You can find out your numbers through an annual physical and blood screening. Here’s a quick guide to where they should be.
• Total cholesterol — less than 200.
• LDL (bad cholesterol) — less than 100.
• HDL (good cholesterol) — more than 40 for a man, more than 50 for a woman.
• Triglycerides — less than 150.
• Blood pressure — under 120/80.
• Fasting blood sugar — less than 100.
• Body mass index — less than 25.
• Waist circumference — less than 40 inches for a man, 35 inches for a woman.
Get moving. Take a walk. Ride a bike. Go for a swim. Regular physical activity strengthens your heart and reduces your risk for heart disease, not to mention helps you maintain a healthy weight. The American Heart Association recommends at least 30 minutes of moderate exercise five times per week. If you have been inactive for a long period of time or have medical conditions, check with your doctor prior to starting an exercise program.
Eat a heart-healthy diet. A diet rich in fruits and vegetables — at least four to five cups a day — and low in saturated fat will help keep your heart healthy. Moreover, it is recommended that you eat two servings of fish — especially the oily kinds like salmon, trout, or sardines — every week. The omega 3-fatty acids in fish may benefit the hearts of both healthy people and those with heart disease.
Shed those extra pounds. Extra pounds put an extra burden on your heart, forcing it to work harder to do its job and raising your cholesterol level and blood pressure. If you are overweight, losing just a few pounds can help reduce your risk for heart disease. A healthy diet and regular physical activity can help you lose weight. In addition, talk to your doctor about other weight loss approaches that may be right for you.
Stop smoking. Smokers have a higher risk of developing atherosclerosis — the narrowing and hardening of the arteries that can lead to heart attacks and stroke — than non-smokers. If you smoke, it’s time to break the habit. Check with your physician about the numerous programs and medications that are available to help you quit.
De-Stress. The link between cardiovascular disease and stress is not clear, but stress has been shown to lead to unhealthy habits that can lead to heart disease. Take time to relax every day and manage your stress through healthy activities like exercise and getting enough sleep.
Recognize the signs of heart attack and seek emergency help. Taking care of yourself and your heart can help prevent heart disease, but it is also important to know the signs of a heart attack and get help when you need it. Chest pain or discomfort is the most common heart attack symptom in women and men, but it’s important to note that women are more likely to experience some of the other symptoms, as well. Some symptoms to be aware of include:
• A feeling of discomfort in the chest, often described as a pressure, pain, squeezing or full sensation.
• Shortness of breath.
• Discomfort in the arms, shoulders, neck, back and/or stomach.
• Cold sweats.
• Lightheadedness or nausea.
If you or someone you’re with exhibits symptoms of a heart attack, call 9-1-1 and seek emergency treatment.
When it comes to treating heart attacks, University Medical Center at Princeton is on-call around the clock to provide emergency angioplasty, a critical lifesaving procedure that uses state-of- the-art technology to locate and open blocked vessels and restore blood flow to the heart without the need for heart surgery. By quickly locating and treating the site of the blockage, emergency angioplasty reduces the damage to heart muscle and helps the heart function better in the future.
In addition to emergency angioplasty, UMCP also offers therapeutic hypothermia — a relatively new advancement that improves cardiac arrest outcomes, reducing the chance of brain damage and giving patients a better chance at full recovery.
Princeton HealthCare System, through its Community Education & Outreach Program, will host a discussion “Heart Health for All Ages” from 6 to 8:30 p.m. on Wednesday, March 15, at Princeton Fitness at Wellness Center, Princeton North Shopping Center, 1225 State Road, Montgomery. To register for the free session or for more information, visit www.princetonhcs.org/ calendar or call 888-897-8979.
Lisa S. Motavalli, M.D., F.A.C.C., is board-certified in internal medicine and cardiology. She is a fellow of the American College of Cardiology and a member of the medical staff at University Medical Center at Princeton.
