PERRY BUCHANAN: Living a heart-healthy life

As January ends, I hope you have had a great start to your 2018 fitness and wellness resolutions. Many of us make resolutions in January to shape up, which usually means dropping some fat and building some muscle. Considering that February is designated as “National Heart Month,” now is an appropriate time to switch our focus to our most important muscle.

Slightly larger than a clenched fist, the heart is the most incredible muscle in the human body. Unlike other muscles, it works endlessly without fatigue, beating on average about 70 times per minute. Each year, this powerful pump will pulse about 35 to 40 million times.

Cardiovascular disease is the leading global cause of death, claiming more lives than all forms of cancer combined. The American Heart Association gauges the cardiovascular health of the nation by tracking seven key health factors and behaviors that increase risks for heart disease and stroke.

Called “Life’s Simple 7” these factors are measured to track progress toward the 2020 Impact Goal. This goal is to improve the cardiovascular health of all Americans by 20 percent and reduce deaths from cardiovascular diseases and stroke by 20 percent, by the year 2020. Here are some key facts and tips related to these 7 factors:

Smoking. Worldwide, tobacco smoking and secondhand smoke is one of the top three leading risk factors for disease. The number one action you can take to reduce your health risk is to not smoke. On average, smokers die 10 years earlier than nonsmokers.

Physical Activity. About one in every three U.S. adults report participating in no leisure time physical activity. The American College of Sports Medicine guidelines recommend daily moderate intensity activity that totals 150 minutes or more weekly. There are 24 hours in a day. Is 30 minutes to improve your health asking too much?

Healthy Diet. Eating patterns have changed dramatically in recent decades. Research shows over the last 30 years that women consume an average of 22 percent more calories and men consume an average of 10 percent more. The average woman eats about 1,900 calories a day and the average man consumes nearly 2,700, according to the government figures.

You can take simple steps to improve your diet and heart health. First choose healthy foods that include vegetables, fruits, and whole grains which are rich in nutrients and fiber. Avoid foods with saturated fats and excess sugar and salt. Instead of red meat, choose fish. Use salt moderately. Minimize your sodium intake. Aim for no more than 1500 mg daily. Read the labels and choose foods with lower sodium content.

Fill your salt shaker with light salt or garlic and herbs. For your beverage, select water or natural tea instead of soda. Consuming just three sweetened soft deinks adds 300 calories to your daily intake and burning off those excess calories requires about an hour of vigorous aerobic exercise.

Overweight/Obesity. Most Americans, older than 20, are overweight or obese. About 69 percent of U.S. adults, and 32 percent of children are overweight or obese. Love your heart and don’t over burden it with excess stress. It’s thought that each pound of fat requires the body to make 7 new miles of blood vessels. 46 pounds of extra fat would mean 322 miles of extra travel for your heart. That’s demanding a lot from your greatest love.

Cholesterol. About 43 percent of Americans have total cholesterol of 200 mg/dL or higher. Nearly one of every three Americans has elevated levels of LDL cholesterol (the “bad” kind). About 20 percent of Americans have low levels of HDL cholesterol (the “good” kind). Proper nutrition and exercise will help you maintain healthy cholesterol levels.

High Blood Pressure. About 80 million, or 33 percent of U.S. adults, have high blood pressure. About 77 percent of people who have a first stroke have blood pressure higher than 140/90 mm Hg. Nearly half of people with high blood pressure do not have it under control. The above stated guidelines of exercise and diet will help keep your blood pressure within a healthy range.

Blood Sugar/Diabetes. The prevalence of diabetes worldwide continues to escalate. With our technological world of convenience, we are consuming greater amounts of low quality fast foods and becoming physically less active. Up to 80 percent of type 2-diabetes is preventable by maintaining a healthy diet and increased physical activity.

With simple lifestyle modifications you can improve your heart health greatly. Eating the right foods, getting the proper amount of rest and exercising regularly can promote a healthy heart. Follow these guidelines and you will be assured of having a healthy 2018 and beyond.

Perry Buchanan, owner of PT Gym, is certified as an Exercise Physiologist through the American College of Sports Medicine, and Fitness Nutrition Specialist through the National Academy of Sports Medicine. Email him at [email protected]. Follow @ptgym on Twitter.