Tag: hypertension

7 Steps to a Healthy Heart

This post is part of a series on heart health, covering heart anatomy, diseases, risk factors, symptoms, and ways to maintain heart health. It discusses types of heart disease, risk factors including genetics and lifestyle, symptoms indicating heart problems, and preventative measures such as quitting smoking, managing weight, and controlling stress.

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.

diagram of the human heart
Heart diseases affect any and sometimes multiple parts of the heart- the atria, ventricles, the valves, the aorta, the pulmonary artery and veins, the walls and the coronary arteries (not shown in this diagram. )

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
EKG tracing
In sudden cardiac death, the heart stops beating abruptly

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
complications of high blood pressure

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)
taking blood pressure
plate of vegetables
blood pressure cuff, pill holder with medication
jogging trail sign

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.
PROVERBS 4:23- GUARD YOUR HEART
a wise saying, in more ways than one thanks to TriciaGoyer.com

Exploring the HEART of Health

I’d love for you to follow this blog. I share information and inspiration to help you turn health challenges into health opportunities.

Add your name to the subscribe box to be notified of new posts by email. Click the link to read the post and browse other content. It’s that simple. No spam.

I enjoy seeing who is new to Watercress Words. When you subscribe, I will visit your blog or website. Thanks and see you next time.

Medical stethoscope and heart on a textured background

Dr Aletha

10 Silent Signs of Diabetes

Diabetes mellitus type 2, often linked to obesity, complicates blood glucose control for overweight individuals. It contributes to serious complications such as heart disease, kidney failure, and neuropathy. Early diagnosis and effective management through lifestyle changes and medication are crucial. Everyone should be aware of symptoms and high-risk factors for diabetes.

updated November 11, 2025

Diabetes mellitus type 2, sometimes called “sugar diabetes”, is one reason  I have posted several articles about obesity.  Obesity is strongly associated with diabetes.

People who are overweight or obese are at greater risk of developing diabetes, and if they are diabetic, their blood glucose (sugar) will be more difficult to control. Unfortunately, some of the medicines used to treat diabetes cause weight gain, or make weight loss difficult.

Diabetes and obesity are interrelated; we don't always know which came first.
Diabetes and obesity are interrelated; we don’t always know which came first.

Diabetes-a misunderstood disease.

People know cancer, heart disease, stroke, and Alzheimer’s disease are serious, but may minimize diabetes. They would be more concerned if they know diabetes directly contributes to many other conditions that decrease quality as well as length of life.

Diabetes directly contributes to

  1. atherosclerosis, a fancy name for narrowed or blocked arteries, the blood vessels that carry oxygen rich blood; this can lead to heart attacks, stroke, loss of vision-retinopathy,  limb pain, and amputation
  2. loss of kidney function, called nephropathy, which can progress into ESRD (end stage renal disease)
  3. damage to nerves, causing painful neuropathy with numbness and tingling in the feet, impotence, bowel and bladder dysfunction, dizziness among other symptoms.
diagram of the human heart
Heart diseases affect any and sometimes multiple parts of the heart- the atria, ventricles, the valves, the aorta, the pulmonary artery and veins, the walls and the coronary arteries (not shown in this diagram. )

Diabetes-a Treatable Disease

First, diabetes is easy to diagnose; a simple blood test, sometimes repeated for confirmation, can find it quickly.

Second, through a combination of lifestyle  and medication, diabetes can be controlled effectively.

diabetes-528678_1280
Diabetes is treated with a combination of diet, exercise, and medication. Many diabetic persons monitor their blood sugar regularly.

Diagnosing Diabetes

Anyone can develop diabetes; even children and teenagers are developing it now.

Anyone with these symptoms persistently should see their doctor, as they can indicate undiagnosed diabetes.

  1. extreme thirst
  2. increased hunger
  3. significant weight loss without trying
  4. unexplained fatigue
  5. blurry vision
  6. frequent urination
  7. tingling hands and feet
  8. sexual problems
  9. sores that don’t heal
  10. heat intolerance in warm weather

We know that some people are at greater risk- so they should be tested for diabetes even without symptoms

Persons at higher than average risk include 

  • older age, especially over age 40
  • overweight/obese persons
  • women with a history of gestational diabetes (diabetes during pregnancy)
  • Black, Native American and Hispanic persons in the United States;  (worldwide various other ethnic groups are at higher risk)
  • Family history of diabetes, especially if in a parent or sibling
  • Persons with high blood pressure and/or high cholesterol
It is especially important to control blood pressure and cholesterol when diabetes is present.
Control of blood pressure and cholesterol when diabetes is present.
 
Detailed information about diabetes can be found here
 

The National Institute of Diabetes and Digestive and Kidney Diseases-Diabetes Overview

 

Exploring the HEART of Health

I’d love for you to follow this blog. I share information and inspiration to help you turn health challenges into health opportunities.

Add your name to the subscribe box to be notified of new posts by email. Click the link to read the post and browse other content. It’s that simple. No spam.

I enjoy seeing who is new to Watercress Words. When you subscribe, I will visit your blog or website. Thanks and see you next time.

Dr. Aletha