Lifestyle factors pivotal for having a healthy heart

Lifestyle factors pivotal for having a healthy heart

By Clare E. Urwin

This is the second of three series on having a healthy heart.
The writer is a nutritionist and health advisor based in
Surabaya. All the writer's articles are interactive and readers
are encouraged to ask questions or make comments through the
writer's e-mail address: clareu@attglobal.net.

SURABAYA (JP): Having your heart in prime condition is smart.
It's just like the office! If the big boss is content and
healthy, other systems tend to run smoothly and efficiently too.

Luckily today, thanks to science and medicine, most of the
elements which cause heart disease are well known. Certain risk
factors are identifiable and if we take the necessary action to
avoid them, this modern epidemic can be largely prevented or at
least drastically reduced.

Of course, it's impossible to accurately predict if any one
particular individual will suffer from heart disease. Besides,
some risk factors are completely beyond our control. For
instance, gender. Men of all ages have more heart disease than
women. Generally, it strikes them ten years earlier as well.

Heredity matters. Heart disease tends to run in families.
It's thought that about twenty-five percent of the population has
an increased risk of heart attacks due to genetic disposition.
So, if there is a family history of heart disease, extra care
must be taken.

However, because we know that the chances of heart disease are
increased with specific risk factors, we also know that by making
certain changes to our diet and lifestyle, we can dramatically
decrease those chances. It really is common sense to act on that
knowledge as soon as possible.

There are eight dietary and lifestyle factors necessary for
having and keeping a healthy heart. Last week, numbers 1 to 4
were discussed. Now it's time to examine numbers 5 to 8. Next
week, part three is about planning, managing and maintaining
lifestyle changes.

1. Eat a low fat diet and especially cut down on saturated
and trans fats.

2. Eat a wide variety of vegetables, fruits and grains.

3. Eat foods rich in vitamin C, vitamin E, beta-carotene,
essential fatty acids, zinc and selenium.

4. Avoid foods high in sugar and salt (sodium), and refined
carbohydrates.

5. Drink alcohol and caffeine in moderation only.

6. Do not smoke.

7. Take regular exercise and maintain a healthy weight.

8. Manage stress sensibly.

Happily, a small amount of alcohol, particularly red wine,
does have some beneficial effects for the heart. Red wine
contains a substance called quinone, an antioxidant that can help
to reduce cholesterol and prevent plaque deposits. Three or four
glasses a week is thought to be helpful.

Nevertheless, this shouldn't be a reason to build a wine
cellar or to start drinking, if you don't normally drink.
Alcohol is not a nutrient, it's a drug. It contributes only empty
calories to your diet which can lead to weight gain and
nourishment deficiencies.

Drinking too much alcohol also leads to high blood pressure,
stroke, obesity and many other health problems. Consequently, use
your intelligence. If you already drink and wish to continue, do
so in moderation only.

Although no direct link between caffeine and heart disease has
been clearly established, caffeine does have the potential to
cause some negative health effects. Caffeine influences the
central nervous system. In excess, it can impair the body's
ability to deal with stress effectively.

However, a sensible intelligent approach can be applied to
caffeine as well. Drink a moderate amount of coffee each day if
you want to. While individual tolerances to caffeine vary, about
four cups per day would be regarded as moderate.

But, with smoking, its very different. There is definitely no
advice about moderation. Quite simply, don't smoke - ever!
Nicotine causes an almost immediate rise in blood pressure and
heart rate. It constricts the blood vessels, thereby exacerbating
the risk of a coronary thrombosis. Regular smoking increases the
risk of heart disease by a staggering one hundred percent.

Smokers have three times as many heart attacks as non-smokers.
Cigarette smoking is also considered a major risk factor for
sudden cardiac death. A heart attack in a smoker is more likely
to be fatal than in a non-smoker.

But, here is the good news, the benefits of stopping smoking
are great and rapid. Studies have shown that the risk of a heart
attack declines very quickly after quitting, regardless of
smoking years.

Encouragingly, five years after stopping, the risk of a heart
attack for ex-smokers is about the same as for people who have
never smoked. This means that it's always worth while giving up
smoking, whatever your age, and no matter how long you have
smoked.

Taking regular exercise is one of the best things you can do
for your heart. The big boss loves it! When the heart beats
harder, blood flows faster, ensuring more nutrients and oxygen
get to every part of the body.

Aerobic activity works all the muscles including the heart
muscle itself, increasing its strength and efficiency. This type
of exercise is the best solution for people who already have
hypertension because it helps the overall cardiac function.

Make fitness a priority. Physical fitness should be given the
same significance as any other important event. Whatever exercise
you choose, thirty minutes, three or four times a week should be
religiously placed into your schedule. Why not mark your diary
with your appointments at the gym?

Regular exercise also influences other heart disease risk
factors. For instance, it helps to maintain a healthy weight.
Furthermore, people who habitually exercise are less likely to
smoke and more likely to be able to cope with stress.

Being overweight is known to increase blood pressure and
cholesterol levels. Unfortunately, obese people are often unable
to exercise, further raising their risk of heart complications.
Carrying excess weight around puts a strain on all the body
organs, especially the heart.

Stress is an unavoidable part of modern life. We all become
"wound-up" and unable to relax at times. However, continuous,
unrelieved stress encourages the body to release adrenaline which
makes the blood thicker and "stickier". Bad news, because excess
adrenaline can lead to the first stage of atherosclerosis.

People in high pressure jobs are exposed to almost constant
stress. So, how they deal with it is critical! Stress can be
managed sensibly by various methods, so use what works best for
you.

Exercise, yoga, meditation and massage all help. So do more
down-to-earth methods such as spending time on a hobby or taking
a break from tension with five minutes of stretching and deep
breathing.

Our lifestyle habits play a major role in whether or not we
will be struck down by heart disease. Making some positive
changes to those habits will dramatically increase our chances of
leading a long, happy and healthy life. Don't leave it too late.
Try those changes now. Good luck.