Heart Health

Heart Disease is the leading cause of death in the United States.  Sometimes heart disease can't be prevented due to genetics but you can lower your chances of increasing your risks by living healthfully.

Specifically, atherosclerosis is a disease affecting blood vessels called arteries found all throughout the body. Fatty material called plaque builds up within the inner lining of arteries causing them to narrow and be less flexible. This reduces the amount of blood and oxygen that is delivered to vital organs. Foods high is saturated fat and cholesterol are the main culprits.  These foods include fatty meats, meat skin, processed meats such as bacon, egg yolks, fat or oil that is in the solid form such as butter, lard, and shortening, hydrogenated oils, coconut oil, palm oil, cocoa butter, full-fat dairy products such as cream, half and half, whole milk, cheese, ice cream, sour cream and processed grain products such as cookies, cakes, muffins and pastries.  These may be foods that you find in your diet, and that is okay but these are foods that need to be limited due to the fact that they do cause plaque build up in our arteries.  It is recommended that we consume only 7% of total fat from saturated fats.  This equates to 14 grams of less for an individual who eats 1800 calories per day.  So if you drink whole milk three times in one day, you have exceeded your saturated fat intake for the day.  Saturated fat and cholesterol add up quickly.  You can prevent this by being mindful of the foods you eat on a day to day basis.

Also lifestyle changes can help you prevent or slow the progression of atherosclerosis.

·        Stop smoking. Smoking damages your arteries. If you smoke, quitting is the best way to halt the progression of atherosclerosis and reduce your risk of complications.

·  Exercise most days of the week. Regular exercise can condition your muscles to use oxygen more efficiently. Ideally, you should exercise 30 to 60 minutes most days of the week. This doesn't mean you have to join a gym to exercise.  You can have a daily walking regimen that can help you meet your activity goals.

·  Eat healthy foods. A heart-healthy diet based on fruits, vegetables and whole grains — and low in saturated fat, cholesterol and sodium — can help you control your weight, blood pressure, cholesterol and blood sugar.

·  Lose extra pounds and maintain a healthy weight. If you're overweight, losing as few as 5 to 10 pounds can help reduce your risk of high blood pressure and high cholesterol, two of the major risk factors for developing atherosclerosis.

·  Manage stress. Reduce stress as much as possible. Practice healthy techniques for managing stress, such as muscle relaxation and deep breathing.