By Cindi Galabota/PREVIEW Columnist
Tomorrow is Valentine’s Day, a heartwarming occasion dedicated to celebrating the affection we share with one another. However, it’s essential to remember that we should also take a moment to appreciate and take care of our hearts every single day.
Did you know your heart beats around 100,000 times every day? This remarkable fist-sized muscle pumps about a million barrels of blood throughout an average lifetime, tirelessly working as your silent companion, keeping pace with the many demands of life.
Embracing a heart-healthy lifestyle begins with understanding your risk for heart disease and making informed choices to lessen those risks. Let’s explore how to care for your heart more effectively.
According to the American Heart Association, cardiovascular diseases continue to be the leading cause of death in the U.S. Every day, nearly 2,500 people in the U.S. succumb to cardiovascular disease, a statistic that should alarm everyone. Dr. Keith Churchwell, the volunteer president of the American Heart Association, emphasizes the importance of this issue, stating, “Those alarming statistics should be a wake-up call for all of us, likely impacting our friends and loved ones.”
Cardiovascular diseases—including heart disease and stroke—claim more lives than all forms of cancer and accidental deaths combined. Understanding the common forms of cardiovascular diseases such as atherosclerosis (hardening of the arteries), hypertension (high blood pressure), and heart failure, is vital since these conditions often coexist and impact each other.
Heart disease encapsulates a range of conditions that lead to narrowed or blocked blood vessels, which may cause chest pain, heart attacks, or strokes. Lifestyle choices—like a lack of physical activity, tobacco use, and poor dietary habits—are significant contributors to heart disease. In addition, factors such as infections, genetic abnormalities, aging, and gender may further elevate your risk of developing these conditions.
The silver lining is that by incorporating some straightforward changes into your lifestyle, you can work towards living a longer, healthier life. Here are four practical steps you can take to help prevent heart disease and show your heart some love:
1. Embrace a Heart-Healthy Diet: Consuming a diet abundant in vegetables, fruits, and whole grains can be beneficial. Research indicates that a diet rich in fruits and vegetables can lower blood cholesterol levels and assist in maintaining a healthy weight. Foods high in soluble fiber—like peas, legumes, fruits, brown rice, and barley—are particularly good at reducing LDL (“bad”) cholesterol levels.
2. Watch Your Sugar Intake: While sugar is natural and non-toxic, moderation is key. Excessive consumption has been linked to a slew of health concerns, including obesity, heart disease, hypertension, diabetes, certain cancers, and dental issues. The World Health Organization suggests limiting added sugars to less than 10 percent of your daily calorie intake, (include “free sugars” such as honey and syrup in this calculation).
3. Control Sodium Consumption: Sodium is crucial for regulating blood pressure, but excessive intake can lead to health issues. Dietary guidelines recommend that reducing sodium can help prevent and control hypertension, subsequently lowering the risk of congestive heart failure. So, opt for foods with lower salt content whenever possible.
4. Limit Saturated Fats: Adopting a diet low in saturated fats and cholesterol can help decrease your risk for cardiovascular diseases. Lowering LDL cholesterol levels through mindful dietary choices is a proactive step toward a healthier heart.
This Valentine’s Day, consider celebrating with heart-healthy decisions that nurture your body and support your cardiovascular health. Small changes can make a considerable impact on how you feel, inside and out.
For more information, ideas, and recipes geared toward making heart-friendly decisions, check out the Colorado State University Food Smart website at foodsmartcolorado.colostate.edu.
CPR and First Aid Classes: If you’re looking to empower yourself even further, consider enrolling in CPR and first aid certification classes offered at the CSU Extension office. These classes usually take place every other month, on the third Monday and Wednesday from 6 to 10 p.m. The combined CPR/first aid cost is $80, with options for individual classes or recertification available for $55. To register, contact the Extension office at (970) 246-5931, or explore online options via our website: archuleta.extension.colostate.edu.
