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.