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Tips For a Healthier Heart
The month of February is observed nationwide as American
Heart Month, and that makes it a good time to focus
on what individuals can do to make sure they have a
healthier heart. Having a healthy heart is an important
lifestyle choice, as coronary heart disease is the leading
cause of death in the United States.
The American Heart Association recommends these steps
to a healthier heart:
- Don't smoke cigarettes or use other tobacco products.
Individuals should also try to avoid exposure to other
people's smoke.
- Have your blood pressure checked regularly. High
blood pressure is defined as two or more readings
of 140/90 mm Hg or higher. Individuals with normal
blood pressure should have it checked at least every
two years. Individuals with high blood pressure should
follow their healthcare provider's advice on how often
to have it checked.
- Eat foods low in saturated fats and cholesterol.
Your intake of saturated fat should be less than 8
percent to 10 percent of your total calories. Have
your cholesterol checked by a healthcare professional
every five years. Your cholesterol level should be
under 200 for optimal health.
- Stay physically active. Your heart will benefit
from 30 to 60 minutes of vigorous physical activity
three to four times per week. Even moderate activities
for 30 minutes on most days of the week will help
your heart.
- Maintain proper weight. Too much fat, especially
around the waist, puts you at higher risk for health
problems. Women with a waistline of 35 inches or more
or men with a waistline of 40 inches or more are at
an increased risk.
- Have regular medical checkups. Your healthcare professional
can best advise you on how often you need to have
a checkup. Individuals with diabetes or other medical
problems need to be seen more often.
It's also important that individuals know the warning
signs for a heart attack. Some heart attacks occur suddenly
and intensely, but most start slowly with mild pain
or discomfort. Warning signs of a heart attack include
chest discomfort lasting more than a few minutes, discomfort
in other areas of the upper body, shortness of breath,
breaking out in a cold sweat, nausea or lightheadedness.
Anyone experiencing these symptoms should call 911 or
go to a hospital immediately.
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