Healthy+Heart

__**How can we maintain a Healthy Heart?**__

1. __**Heredity**__ 2. __**Gender & Age**__ 3. __**Lack of Exercise**__ 4. **__Poor Dieting Habits__** __**and Obesity**__
 * 9 Heart Disease Risk Factors** (and how to reduce the risks)
 * There is a greater chance for heart disease if your family has a history of cardiovascular problems.
 * Lifestyle habits from your family can affect the chances of heart disease.
 * Consult a doctor for recommendations.
 * As you age, the chances for heart disease and heart attack greatly increase.
 * Males are more susceptible to heart problems until about age 65.
 * After age 65, women become increasingly susceptible to heart disease.
 * Women are protected by higher levels of the hormone estrogen early in life. As you age, you should
 * Regular exercise improves heart function and lowers your blood pressure and blood cholesterol.
 * 30 minutes of moderate exercise every day is recommended.
 * **Reduce animal fat intake** . Saturated fat heighten blood cholesterol levels so eat less of it. Animal fat is full of **Low Density** **Lipoproteins** (LDLs) which transport cholesterol throughout the blood stream. These LDLs build up in the walls of the arteries and form **plaque**, a substance that has the consistency of oatmeal, which causes blockages. Your saturated fat intake should be less than 7% of your daily calorie intake. It helps to replace whole milk with 1% and fatty meats with other proteins such as lean meats, fish, and beans. Eat instead, **polyunsaturated fats** such as those found in salmon, sardines, corn, and sunflower oil help reduce cholesterol. Polyunsaturated fats contain some **High Density Lipoproteins** (HDLs). Use the food pyramid:[[image:http://web.mit.edu/athletics/sportsmedicine/Food%20Pyramid.JPG]]
 * Eat less salt. Eating too much salt has been linked to **hypertension** (high blood pressure). A recommended level is 6g a day. Put less in cooking and try not to add any salt at the table.
 * Avoid alcohol. An excess amount of alcohol can cause hypertension.
 * Eat your fruit and vegetables. Eat a variety and eat more colorful fruits and veggies such as berries, carrots, and spinach because they tend to be more nutritious.
 * Eat more fish. The omega-3 acids help protect the heart.
 * Control your weight because extra weight puts stress and strain on your heart, makes you feel lethargic and de-energized; it also affects your self-image and confidence.
 * Monitor your Body Mass Index (BMI) to maintain a healthy weight. [|Calculate your BMI]

5. __**High Cholesterol Levels**__ 6. __**Stress**__ 7. __**Diabetes**__ 8. __**Hypertension**__ 9. __**Smoking**__
 * LDL's ("bad" cholesterol) will build up beneath the tunica intima and begin the process of atherosclerosis, which will lead to blocked blood vessels.
 * Too much stress burns out your body's glands, such as your adrenal glands, and it causes high blood pressure.
 * Watch your sugar intake because it could lead to **diabetes**, especially if you have a family history with the disease. This disease occurs when your body is unable to produce enough **insulin** which controls the blood's glucose levels.
 * If the blood has an elevated blood glucose level, it leads to damage of the blood vessels and doubles your risk of heart complications.
 * High blood pressure and high cholesterol can damage your cardiovascular system, including your heart.
 * Smoking increases chances of heart and respiratory diseases, cancer, and emphysema.
 * The chemicals in tobacco smoke break down the lining in blood vessels allowing LDL's and cholesterol to enter the lining and begin atherosclerosis.
 * Tobacco smoke chemicals cause narrowing of the blood vessels, raising the blood pressure.
 * After quitting, your risk of heart disease drops dramatically within just one year; no matter how long or how much you smoked, you'll start reaping rewards as soon as you quit.

__**Note:**__ Numbers 1 and 2 are uncontrollable risk factors, while 3 through 9 are controllable. If either 1 or 2 put you at risk for heart disease, be sure to control risks 3 through 9.

__**Heart Disease and Heart Attack Prevention**__
 * Get regular blood pressure screenings every 2 years, or more frequently
 * Get cholesterol level screenings every five years, or more frequently
 * Quit smoking
 * Eat a healthy diet