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Keep your heart healthy

By Jared Felkins
The Times-Journal

Published February 14, 2009

There is more to February than romance and candy hearts. It’s also the perfect time to jump-start your heart health during American Heart Month.

Cardiovascular disease remains the No. 1 cause of death for both men and women in the United States. While heart-related illnesses are widespread, the good news is your lifestyle choices can have a significantly positive effect on your overall heart health.

“It has been shown that people who are in stable relationships have a lower chance of having heart problems,” said Dr. Wael Halaseh with DeKalb Cardiology in Fort Payne. “People who are spiritual have a lower chance of having a heart attack. Why? We don’t know.”

Halaseh said a hormone secreted by the arteries can be found in higher levels in people who are in stable relationships or who are spiritual that contributes to a more healthy heart.

On the other hand, someone who has had a loved one die or suddenly ended a relationship can exhibit symptoms of stress-induced cardiomyopathy or broken heart disease. Halaseh said it includes signs and symptoms of having a heart attack without any blockages and can have serious affects on the hear.

“It has been proven that mental stress can also cause direct injury to the arteries and lead to blockage,” Halaseh said.

There are factors that people don’t have control over when it comes to heart health, including age, race, gender and family history. However, by monitoring controllable risk factors such as weight, diet and exercise, someone can proactively take the necessary steps to limit the threats and improve your overall well-being.

Here are four easy tips to get your ticker in tip-top shape:

• Heart smart staples: Stock up on whole grains, lean proteins rich in omega-3s, and a colorful array of fruits and vegetables. Fruits and veggies are not only low in fat and calories, they are also a great source of vitamins, minerals and fiber.

Also, omega-3 fatty acids found in salmon, tuna, walnuts, soybeans, brussel sprouts and flax seeds, can help lower blood fats called triglycerides, which are harmful to your heart. A diet high in soluble fiber and low in saturated fats along with increased fruits and vegetables may help decrease cholesterol and blood pressure.

• Shake the salt habit: Sodium is one of the biggest contributors to heart disease and hypertension; and, as a general rule, you should not exceed 2,400 milligrams of sodium per day. Buyer beware: high amounts of sodium lurk in many of the everyday foods you love, including soups, breads and even beverages. Help stay within your daily sodium recommendation and opt for the low salt or reduced sodium options of your favorite foods, when available.

Halaseh said along those lines, it’s important to stay away from fast food.

“Fast foods are just terrible,” Halaseh said. “They have high salt content and are really bad for your heart. Also, canned foods and ice cream can have high sodium content.”

• Get moving: Statistics show that 1.3 million people will have a new or recurrent heart attack in 2009 according to the American Heart Association, and one major contributor is a lack of daily exercise. Tired of your old routine or going to the gym? Sign up for a fun salsa, ballroom or meringue dance class at a local community center. You’ll get your blood moving, heart pumping and have fun with friends and others while you’re doing it.

• Snuff out the smoke: Quitting smoking is an important and necessary life change to dramatically lowering your risk of a heart attack. Smokers have more than twice the risk of suffering a heart attack as non-smokers and are more likely to die from a heart-related illness.

For more heart-healthy tips visit the American Heart Association at heartcheckmark.org.

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