7 Steps to a Healthy Heart

This post is part of my HEART HEALTH series.

In the first post, I introduced you to the HEART, its anatomy, and how it works.

In the second post, we looked at ways the HEART can “break”.

7 important forms of HEART DISEASE.

1. Congenital heart disease
2. Cardiomyopathy
3. Coronary artery disease/myocardial infarction ( heart attack)- the most common cause of death in the United States
4. Congestive heart failure
5. Sudden cardiac death
6. Arrhythmia
7. Hypertension

In this post, we look at protecting our HEARTS from disease, disability, and death. 

What increases your risk of developing HEART disease?

There are 7 important risk factors for heart disease 

1. smoking
2. hypertension
3. excess body weight
4. sedentary lifestyle, too little physical activity
5. high blood fats (cholesterol)
6. high blood sugar (glucose)
7. poor nutrition

Other risk factors cannot be changed. These include

gender– unfortunately males are somewhat more at risk, especially at younger ages.

age– our risk increases as our age does.

ethnicity– some ethnic groups have a higher risk. In the United States these are African Americans, Native Americans, Hispanics. These may be due to genetics, and/or social determinants of health.

Family history– This means a close relative, like a parent or sibling, who developed heart disease young, or less than 50 years old.

7 symptoms that may indicate a heart problem

1. Chest pain– this is probably the most recognized heart disease symptoms, but is not unique to heart disease, nor is it always found in heart disease.
2. Shortness of breath– especially if it occurs with minimal exertion, or if you find you have less tolerance for exertion.
3. Palpitations– this means feeling like your heart is beating too fast, too hard, or at irregular intervals.
4. Fatigue- especially if out of proportion to physical activity, if you tire more easily or quickly, or seem to have less energy than in the past
5. Unexplained weight gain or swelling in the feet and legs
6. Dizziness or lightheadedness when standing or walking, especially after exertion.
7. Syncope, the medical term for fainting or passing out, especially if no other obvious cause (some people know they faint at the sight of blood, or with certain smells; that form of fainting is usually harmless, unless injured from falling)

How to keep our hearts healthy

1. Stop smoking– consider these  7 surprising reasons to be smoke free
2. Control your weight– achieve  and stay at a healthy weight.6 steps to losing weight and gaining hope
3. Be screened for diabetes and high cholesterol; if found, manage with your doctor’s supervision .10 Silent Signs of Diabetes
4. Get more active, do some physical activity on a regular basis.Health lessons from the Women’s World Cup
5. Eat less junk food,make healthier food choices. Learn easy ways to shop healthier from the American Heart Association
6. Have your blood pressure checked regularly (ask your doctor how often). If you have hypertension,  follow your doctor’s management plan, which may include medication. Learn more from FamilyDoctor.org 
7. Control and manage stress. Medical studies suggest that emotional stress can bring on cardiovascular disease. You can learn more from Dr. James Marroquin’s fascinating post.

Exploring the HEART of Health

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