You At Your Best

by Karen rICe you at your beSt Heart disease is a killer. According to the Arkansas Department of Health, it's the leading cause of death in our state. And Arkansas ranked third in the nation for highest heart disease deaths in 2017. First and second were Oklahoma and Mississippi, respectively. Arkansas Chronic Disease Director Dr. Appathurai Balamurugan said this comes as no surprise. "We have the perfect recipe, if you would, for poor heart health. We have poor diet, and since a lot of our southern diet is fried foods," Balamurugan said. Issues relating to the heart affect both men and women, and an estimated 15 million adults in the U.S. have coronary heart disease, the most common type of heart disease. Such statistics are disconcerting, but they can serve as a wake- up call that compels people to prioritize heart health. Fortunately, heart disease is often preventable and people can manage many factors to reduce their risk. Stop smoking right now One of the best things to do to protect the heart is to stop smoking. The Heart Foundation indicates that smoking reduces oxygen in the blood and damages blood vessel walls. It also contributes to atherosclerosis, or a narrowing and clogging of the arteries. Eat healthy fats According to the American Heart Association, between 25 and 35 percent of a person's daily calories should consist of fat. Not all fats are the same, and food typically contains both saturated and unsaturated fat. When eating, choose unsaturated fats and avoid trans fats as much as possible. Trans fats increase one's risk of developing heart disease by clogging arteries and raising LDL (bad) cholesterol levels. Read food labels before buying anything at the store. Saturated fat can be found in various foods, including animal meat, coconut oil, cheese, butter, milk, and processed meats, such as bologna and sausage. Prepackaged snacks such as cookies and crackers also may contain saturated fats. Unsaturated fats are generally considered more beneficial to overall health than saturated fats. The AHA recommends that people should get most of their daily fat intake from unsaturated fats, which can be found in foods such as nuts, olives and avocados. Fish such as tuna and salmon also are good sources of unsaturated fats. Keep your mouth clean Studies show that bacteria in the mouth involved in the development of gum disease can travel to the bloodstream and cause an elevation in C-reactive protein, a marker for blood vessel inflammation. Brush and floss twice daily, and be sure to schedule routine dental cleanings. Get adequate shut-eye Ensuring adequate sleep can improve heart health. One study found that young and middle-age adults who regularly slept seven hours a night had less calcium in their arteries (a sign of early heart disease) compared to those who slept five hours or less or those who slept nine hours or more. Adopt healthy eating habits Changes to diet, including eating more fruits, vegetables, whole grains, and lean protein, can help you lose and maintain a healthy weight, improve cholesterol levels and reduce blood pressure - leading to a healthier heart. Embrace physical activity Regular moderate exercise is great for the heart. It can occur at the gym, playing with the kids or even taking the stairs at work. A healthy heart begins with daily habits that promote long-term heart health. Take this advice to Daily habits for heart health According to the American Heart Association, half of the men who die suddenly of coronary heart disease do not exhibit symptoms. The AHA also says that between 70 and 89 percent of sudden cardiac events occur in men. Both of those factors only highlight the importance men must place on protecting themselves against heart disease. The AHA notes that the steps that can help men reduce their risk for heart disease vary depending on their ages. For example, men in their 20s can make sure they exercise regularly, avoid smoking and secondhand smoke, and schedule routine wellness visits with their physicians. Men in their 50s may need to be more diligent in their efforts to prevent heart disease, especially if they have already been diagnosed with conditions such as high blood pressure, high cholesterol or diabetes. While young men and older men may need to employ different strategies in their fights against heart disease, men of all ages can benefit from routine exercise, nutritious diets and healthy lifestyles. More information about combatting heart disease can be found at www.heart.org. Did you know? heart Keeping your teeth healthy can help keep your heart healthy. 6 | YOU AT YOUR BEST | nwAdg.cOm/YOUATYOURBEST FEBRUARY - HAppY HEART | SATURdAY, JAnUARY 25, 2020

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