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(HealthNewsDigest.com) – FALLS CHURCH, VIRGINIA – February is American Heart Month, so it is a great reminder of just how important it is to take proper care of your heart. According to the Centers for Disease Control and Prevention (CDC), heart disease is the leading cause of death among adults. Each year, over 785,000 people in this country experience their first heart attack, and over 631,000 die from heart disease. It is also a disease that costs the nation over $316 billion annually in health care costs, lost productivity and medications. It is also largely preventable, as it is a disease that results mainly from our lifestyle choices.
“There are many things we can do to have a healthy heart and help to prevent heart disease,” explains Dianne Fielder , a registered nurse and the assistant director of the nursing program at Stratford University (www.stratford.edu). “When we take the time to do the things that will keep our heart healthy, we will likely see great results and avoid becoming a heart-disease statistic.”
Here are five ways that you can keep your heart healthy:
1. Get sleep. Harvard Medical School reports that not getting enough sleep can contribute to heart disease, and vice versa. Poor sleep can contribute to high blood pressure, heart attacks, stroke, obesity, and diabetes. Make a point of getting enough quality sleep each night. To do this, exercise, eat a light, healthy snack several hours before bed, maintain a consistent bedtime routine, and practice relaxation techniques when you first lie down, to keep your mind from racing.
2. Reduce stress. Stress can be a major contributing factor in heart disease issues. It is important to reduce stress and to learn how to de-stress. Try such things as positive thinking, meditation, reading a book, journaling, joining a support group to discuss issues, etc .
3. Eat healthy. Proper nutrition is essential to fighting off heart disease and a host of other problems. Put the emphasis of your food choices on fruits, vegetables, whole grains, and low fat sources of protein such as beans, lentils, and tofu. If you are going to consume animal products, opt for skim or low-fat milk, egg whites or egg substitutes, grilled or baked fish, and skinless poultry. Aim to eat around 30 grams of fiber per today. Cooking can present a challenge, so use oils with the lowest saturated fats, trans fats, or cholesterol.
4. Get busy. Daily physical activity is also important for avoiding heart disease. It is important to get 30 minutes of exercise per day, which can even broken up into three 10-minute segments. Find something you enjoy doing, such as taking a walk or riding a bike ride.
5. Manage weight. Obesity is a risk factor of heart disease, and the extra weight makes your heart work even harder. Adopt healthy lifestyle choices on your own, which will lead to managing your weight over time, or speak to your doctor about the options for weight reductions that are right for you.
“Of course, these things need to be done in addition to eliminating bad habits, such as smoking or excessive drinking,” adds Fielder . “Commit to making at least one healthy lifestyle change each month, and master it, then add another. Keep that up and you will be much better off, a year from now.”
Stratford University offers a variety of degrees, including a bachelor’s degree in nursing, as well as degrees in health sciences, such as EKG-phlebotomy, healthcare administration, pharmacy technician, and medical assisting. In addition, they offer degrees in culinary arts, computer information systems, hotel and restaurant management, and hospitality management.
About Stratford University:
Stratford University operates campuses in Tysons Corner, Woodbridge and Glen Allen. It offers 31 undergraduate and graduate degrees in the areas of Culinary Arts and Hospitality, Health Sciences, Business Administration, and Information Technology. The degree programs are offered both on campus, as well as online. For more information on the competition or Stratford University, please visit www.stratford.edu.
Sources:
Centers for Disease Control and Prevention. Heart Disease Facts.
Harvard Health School. Poor sleep habits: heart disease and sleep apnea. January 2007.
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