Heart Healthy

February is American Heart Month: Make A Difference!

Heart disease is the leading cause of death for men and women in the United States, the State of Maryland, and in Prince George's County, Md.  Every year, 1 in 4 deaths are caused by heart disease. And of all groups, African-American women have the higher prevalence of heart disease.   

The good news? Heart disease can often be prevented when people make healthy choices and manage their health conditions. Communities, health professionals, and families can work together to create opportunities for people to make healthier choices.

What can individuals and families do?

Heart healthy foods: fruits, vegetables, whole grains, nuts, healthy fats and fish. Credit: Getty Images

First of all, smokers should quit smoking. Smoking can increase your risk of heart disease. A person who quits smoking today will have their risk for heart disease reduced by half. 

Another factor to keep heart disease at bay is watching your cholesterol level. High cholesterol can prevent the heart from receiving its ample amount of blood supply to keep it strong and healthy. Cholesterol levels can be tested by your primary care provider - just ask for a lipoprotein profile test which can find abnormalities with cholesterol and triglyclerides (also known as lipids or "fats"). 

Watch what you eat. A diet that is low in saturated fat, high-fiber, and high in fruits and vegetables can substantially reduce the risk of developing heart disease. Foods rich in antioxidants offer protection against heart disease. In addition, fruits and vegetables are also important sources of folate, which helps lower the blood levels of the amino acid homocysteine, which appears to be linked to an increased risk of heart disease. Also - keep your salt intake to a minimum. Diets high in salt increase blood pressure and the risk of heart attack and stroke. 

Lastly, stay active! It is recommended that people get 30 minutes of movement a day. Whether that is a walk during your lunch break, a Zumba class with friends - anything! Get the blood flowing and heart pumping and the risks of heart disease will lower significantly. 

Make a difference in your community: Spread the word about strategies for preventing heart disease and encourage people to live heart healthy lives.

Here are just a few ideas:

• Encourage families to make small changes, like using spices to season their food instead of salt.
• Motivate teachers and administrators to make physical activity a part of the school day. This can help students start good habits early.
• Ask doctors and nurses to be leaders in their communities by speaking out about ways to prevent heart disease.
• Learn more about healthy habits and tips from NiaImani Choices. This Prince George's County non-profit community based organization provides health information, education and resources to local communities and beyond.

Source:  healthfinder.gov