articles

Heart Health for Life ~ Ways to Reduce Your Heart Disease Risk

By sponsored content from Frye Regional Medical Center February 26, 2015

February is American Heart Month, and Frye Regional Medical Center is here to help you love your heart and encourage you to focus on your heart's health. Heart disease touches all of us at some time in our lives, either directly or indirectly.   Chances are you know someone with heart disease right now.  More than 27 million Americans have been diagnosed with the condition.

How can you reduce your personal risk of developing heart disease? The following are some tried and true ways to improve how you feel and decrease your risk for heart disease.

Eat healthy. A healthy diet includes a variety of grains (especially whole grains), fruits and vegetables. Opt for foods low in saturated and trans fats, cholesterol, added sugar and salt. Choose fish, poultry and lean cuts of meat, as well as low-fat or fat-free dairy products. Limit the number of egg yolks and cut down on processed cold cuts. When preparing food, broil, bake, roast or poach instead of frying, and tame snack attacks with low-fat options, such as animal crackers, melba toast or fat-free yogurt.

Exercise regularly. As little as 30 minutes of moderate-intensity physical activity each day, but at least five days a week, is all you need to support heart health. Don’t like to exercise? No sweat. Good ways to keep your heart healthy include brisk walking, riding a bike, hiking, dancing, swimming, physical tasks around the house, raking leaves, or painting a room. Other ways to work exercise into your day include taking the stairs when possible, or parking farther away from the office and then walking the added distance.

Don’t smoke. According the Centers for Disease Control and Prevention, smoking is “the leading cause of preventable death and disease in the United States.” The risk of having a heart attack is six times higher for smokers compared to nonsmokers, with the chances increasing depending on the number of cigarettes smoked daily. Quitting smoking lowers the risk of heart disease immediately – and just one year of not smoking can cut heart disease risk in half.

Maintain a healthy weight. A healthy weight can be calculated by looking at either body mass index (BMI) or waist circumference. BMI, a calculation based on height and weight, of 25 to 29.9 is considered overweight, and 30 or higher is obese. A waist measurement of more than 35 inches for women and 40 inches for men increases the risk of heart disease, high blood pressure and other serious health conditions. A weight loss of just five to 10 percent of current weight can help lower the risk for heart disease. Gradual weight loss of one-half to two pounds per week is recommended to ensure long-term success.

Get regular checkups.  In addition to making lifestyle changes, you also should have blood pressure and cholesterol levels checked on a regular basis. Hypertension of 140/90 mmHg or higher is a major risk factor for heart disease that usually doesn’t cause symptoms. Total cholesterol of 240 mg/dL and above is an indication of too much cholesterol that can eventually accumulate on artery walls, making them narrow and impeding blood flow to the heart. 

Knowing your personal risk factors is the first step on the road to healthier living.  We can help to identify your risks with a personal screening.  Frye Heart Center offers complimentary cardiovascular screenings each month on the second Thursday from 7 a.m. to 11 a.m. in the Heart Center lobby. Screenings include cholesterol and glucose levels from a simple finger stick, BMI and blood pressure and peripheral vascular disease. The screenings also offer counseling on smoking cessation, diabetes, dietary education, a personal risk assessment and personalized education.

It is important to remember that regardless of your age or current state of health, it’s never too late to take steps to protect your heart.  We look forward to assisting you in understanding your cardiovascular risks.  Call 828-315-3391 to make a personal appointment for your risk assessment or walk-ins are always welcome.

Visit www.fryemedctr.com to learn more and find us on Facebook for the latest updates on free screenings and events.

About Frye Heart Center: Frye Heart Center has treated more than 91,000 hearts with 17 heart specialists offering 272 combined years of experience. Our emergency department and cardiac cath labs are available 24-hours a day, seven days a week and fifty-two weeks per year, including nights, weekends and holidays. Our commitment to quality has earned the Heart Center Gold recognition by the American Heart Association Mission Life Line for the RACE (heart attack program), and we are the first hospital in North Carolina to obtain both the Chest Pain Center and the Mission Lifeline Accreditation. In addition, our open heart surgery program was recognized by HealthGrades in 2011 as #1 in the State for heart surgery.