February is heart month
No doubt the choice had something to do with Valentine's Day. February is American Heart Month - a reminder to take care of this most vital organ both literally and figuratively.
Just as the extent one is capable of giving and receiving love determines quality of life, preserving the heart's physical health is key to extending it. According to the Centers for Disease Control, heart disease remains the leading cause of death. Every 25 seconds an American has a coronary event; every minute someone dies from it.
What can you do? Plenty. While genetics do play a role, factors which affect risks of death and disability include blood pressure, cholesterol, smoking, exercise, and fat. In other words, simply treat the body better and the risk of heart disease decreases. Smokers have heard about it ad nauseam, but no matter how late a smoker quits, he can add years to his life.
Simple things you can do to lower risk of heart disease:
* Eat poultry without the skin, and bake rather than fry.
* Eat (more fish and) less beef, and when you by it, choose the leaner kind (single digit fat content).
* Skip the soda and have water, juice, or tea. Pretty soon you won't miss it as the body adjusts to less sugar.
* Avoid packaged snacks (chips, cookies); the cholesterol and fat content tends to be high. Eat fresh foods; soon you'll crave those instead.
* Cut back on alcohol; recommendations are one serving (that's serving, not a full glass) per day for women and two for men. A serving is 8-12 oz. for beer (ales and microbrews have more alcohol), only 4 oz. for wine, and 1.24 ounce for liquor.
* Portion sizes: A less frustrating way to lose weight, without giving up favorite foods, is to eat less at a time. Try smaller portions at meals; in a week or two you will feel fuller with less food.
Hate exercise? How about walking. A brisk, 20-minute walk daily improves heart function. Better yet, do it with a partner. That way you feed both "hearts."
Sholeh Patrick is an attorney and a columnist for the Hagadone New Network who is grateful to her valentine for forcing her to join a gym. E-mail [email protected]