The heart is a complex organ; no man-made artificial heart has even come close to matching its performance. Keeping it healthy would seem just as complex, when in fact, it is relatively simple. Stress and lifestyle are such that human hearts become prematurely diseased which is why, according to the American Heart Association; heart disease is still the number one killer of women in America. Keys to a healthy heart include diet, exercise and knowledge. Knowing the facts is half the battle, but following diet and lifestyle guidelines will win the war on heart disease.
Significance of Fats
Fat provides taste and transports essential nutrients, including vitamins and minerals to organs throughout the body. However, too much fat can block the arteries putting a person on the fast track to heart disease, heart attack or stroke. To safeguard the heart from cardiac stress, reduce the total intake of fat. Cook with vegetable oils and limit foods with trans fats or hydrogenated fats. Good fats include olive oils, nut oils and omega-3 fatty acids, such as those found in cold-water fish.
Function of Fiber
Fiber is important to a heart-healthy diet. Plants are a rich source of indigestible fiber, which the body needs on a daily basis, to give bulk to stools and prevent constipation and intestinal disorders. The indigestibility of fiber helps the body to reduce dietary fat, cholesterol and triglycerides by binding with these nutrients and partially interfering with their absorption. Fiber-rich foods include seeds, gains, herbs, legumes, fruits and vegetables. The adage, "An apple a day, keeps the doctor away" (with the peel of course) still holds true.
Effect of Salt
Table salt, in the form of sodium chloride, is an electrolyte used by the body to maintain fluid balance. The key word is balance. When a person loads on the salt, the body begins to retain fluid, which can overload the kidney's ability to regulate blood pressure, resulting in increased stress on the heart.
Benefits of Exercise
Exercise or physical activity is essential to keep the muscles strong and to generate oxygen throughout the body. Strenuous exercise increases the volume of blood flowing into the heart, stretching the muscle creating a stronger, more powerful contraction. The muscle activity improves the blood supply, making it more efficient. Physical activity also helps to keep the arteries free of plaque and helps the body convert food into energy. Exercise also helps reduce unhealthy stress, another risk factor for heart disease.
Identification of Risk Factors
Know the risk factors, including family history. Knowledge goes a long way in preventing heart disease. Monitoring blood pressure and cholesterol levels as well as managing other disease states such as diabetes and arthritis and any associated medications is important. According to the University of Maryland Medical Center, despite efforts to educate the population about risk factors, many still mistakenly believe heart disease is a man's disease---it's not. A woman is at increased risk if she smokes, is diabetic, has high blood pressure or high cholesterol, has a family history of heart disease, is physically inactive, is under stress or is post-menopausal.
