Tomorrow is Valentine’s Day, a day to celebrate our heart-filled love for one another. Yet, we should celebrate, and thank, our very own hearts every day.
Did you know your heart beats around 100,000 times every day? It pumps about a million barrels of blood during an average lifetime. This fist-sized muscle is your silent companion, working right alongside you and doing its best to keep up with the demands of your life.
Heart-healthy living involves understanding your risk of getting heart disease and making healthy choices to reduce your chances of getting a heart disease. Keep reading to learn more about caring for your heart.
According to the American Heart Association, cardiovascular diseases remain the leading cause of death in the U.S.
“Nearly 2,500 people in the U.S. die from cardiovascular disease every day. Those are alarming statistics to me — and they should be alarming for all of us, because it’s likely many among those whom we lose will be our friends and loved ones,” said Keith Churchwell, M.D., FAHA, the volunteer president of the American Heart Association.
In fact, cardiovascular diseases, including heart disease and stroke, claim more lives in the U.S. than all forms of cancer and accidental deaths — the No. 2 and No. 3 causes of death — combined.
Common cardiovascular diseases include atherosclerosis (hardening of the arteries), hypertension (high blood pressure) and heart failure, all of which are related and often coexist.
Heart disease is a broad term for conditions that result in narrowed or blocked blood vessels that may lead to chest pain, heart attack or stroke. Most often, heart disease occurs due to poor lifestyle choices, including lack of exercise, tobacco use or an unhealthy diet. Heart disease may also occur from infection or genetic abnormalities, and age and gender may increase your risk.
The good news is that you can make some fairly simple changes to your lifestyle to help you live a longer, healthier life.
Below are four things you can do to help prevent heart disease and give your heart a little love:
1. Consume a diet rich in vegetables, fruits and whole grains. Research shows that consuming a diet rich in fruits and vegetables may help to lower blood cholesterol levels and aid in healthy weight maintenance. Research also shows that eating foods rich in soluble fiber may decrease LDL (“bad”) cholesterol levels. Some good foods to try are peas, legumes, fruits, brown rice and barley.
2. Limit foods and beverages with added sugar. Sugar is natural and nontoxic. When eaten in moderation, it can be part of a balanced diet. However, excessive consumption of sugar has been linked to obesity, heart disease, hypertension, diabetes, certain cancers and tooth decay. The World Health Organization recommends consuming no more than 10 percent of daily calories from added sugar and “free sugars” such as honey, syrup and juices.
3. Choose foods with low salt content. Sodium, a major component of salt, plays a crucial role in blood pressure regulation. Dietary guidelines suggest that reducing sodium intake may prevent and control high blood pressure (hypertension) by helping to lower blood pressure. A decreased sodium intake is also associated with reduced risk for congestive heart failure.
4. Limit the amount of saturated fats in your diet. Following a diet low in saturated fats and cholesterol may lower one’s risk for cardiovascular disease by reducing LDL cholesterol levels.
So, this year, try celebrating Valentine’s Day with heart-healthy choices for the love of your heart.
For more information, ideas and recipes, visit the Colorado State University Food Smart website at foodsmartcolorado.colostate.edu.
CPR and first aid classes
CPR and first aid certification classes are offered every other month at the CSU Extension office, generally on the third Monday and Wednesday from 6 to 10 p.m. The cost for the classes is $80 for combined CPR/first aid and $55 for CPR, first aid or recertification. Call the Extension office at (970) 246-5931 to register.
Check out the online option on our website, https://archuleta.extension.colostate.edu/.
