I had a very heartwarming Valentine’s Day with lovely cards and gifts from friends and family. A former classmate dropped by the office to deliver some of her fresh-baked red velvet cupcakes. Unfortunately I missed her visit since I was on my lunch hour. Valentine’s Day is timed just right to help brighten the days of “bleak midwinter!”
My brother Richard was 60 last Thursday. My, how time flies! He called Monday evening from the food bank where he spends many hours volunteering his time and talents. I admire him for his faith and for his dedication to helping the needy in this old troubled world. He’s come a long way from the mischievous little kid in the photos I recently placed on my scrapbook pages.
February is National Heart Month, perhaps the most significant observance at this time of year, especially for women. Heart disease is the number one killer of women, but thankfully much can be done to prevent it. “It’s challenging to prevent because you don’t feel it,” said Dr. Elizabeth Klodas, a spokesperson for the American College of Cardiology. “By the time you have chest pain or shortness of breath, the process is incredibly advanced.”
It’s encouraging to know that, unless you have a congenital heart defect or genetic predisposition to cardiovascular disease, for the most part each person is in control of their own heart health. You can dramatically lower your risk - by 80 percent - with diet, exercise and lifestyle changes.
Nearly everything we eat affects our risk for heart disease. Food high in saturated fats and trans fats can lead to clogged arteries and inflammation, the key ingredients for a heart attack. These dangerous fats raise levels of bad cholesterol and decrease good cholesterol so it’s best to avoid products containing trans fats, also called partially hydrogenated oils.
Watch for hidden salt. Studies show that if Americans cut 1,000 milligrams of salt from their diets daily, there would be 200,000 fewer deaths over a 10-year period. Most of our sodium intake - 75 percent - comes from processed foods, so look for low-sodium products with 140 milligrams or less sodium per serving. Reduce your risk of high blood pressure 40 percent by balancing your sodium and potassium intake. Experts recommend eating twice as much potassium as sodium. When you consume 200 milligrams of sodium, eat a banana!
Avoiding heart disease does not mean just a diet of don’ts. Many of the most hearthealthy foods are really tasty. Antioxidants in berries, especially blueberries, show promise in regulating blood pressure and boosting good cholesterol. Crunchy almonds and the fiber in oatmeal help regulate cholesterol and the fatty acids in salmon help lower blood pressure. A 1 1/2 cup serving of fresh spinach or other dark green, leafy vegetables benefits more than just about any other food. It is wise to limit red meat but, when you do eat it, choose grass-fed beef.
Exercise is the single most important step toward prevention, says a spokesperson for the American Heart Association. But your exercise program has to elevate your heart rate 20 to 30 minutes every day to be effective. You can reduce your risk for heart disease 40 percent by exercising five hours or more a week. Even people who have suffered heart attacks benefit. They recover faster and stay healthier longer when they add regular workouts to their rehab.
If you have concerns about your heart and the risk factors for cardiovascular disease and stroke, talk to your family doctor. He or she can recommend preventive screenings as well as nutrition and exercise tips to help keep you in good health.
Susan Holland, who works for the Westside Eagle Observer, is a lifelong Benton County resident.
Opinion, Pages 8 on 02/23/2011