Heart disease is the No. 1 killer of men and women in the United States, according to the Centers for Disease Control and Prevention. Once you are diagnosed with heart disease by a physician, there are several lifestyle changes you can make to reduce the severity of your symptoms and help to heal your heart and circulatory system. Quitting smoking, drinking plenty of water, getting enough sleep, eating smart and performing daily physical activity can go a long way toward improving your heart health.
Definition
Heart disease is a broad term that covers a good bit of territory. The most common form of heart disease is coronary artery disease or CAD. With this condition, sticky plaque builds up in the arteries, which supply blood to the heart, thereby decreasing the flow of oxygen and vital nutrients to the cardiac muscle. This leads to chest pain, also known as angina. If left untreated, coronary artery disease can lead to a myocardial infarction, or heart attack. Risk factors for developing CAD include physical inactivity, obesity, high blood pressure, cigarette smoking, high cholesterol, and diabetes. You control many of these risk factors by the choices you make in your daily life.
Quit Smoking
Cigarette smoke affects the heart and blood vessels in a number of different ways. Nicotine, a powerful stimulant, causes the heart to beat harder and faster, increasing the cardiac muscle's need for blood. In addition, nicotine causes the blood vessels to tighten, shrinking them and decreasing the amount of blood that can flow through them. Carbon monoxide, a colorless, odorless gas present in cigarette smoke, bumps oxygen molecules off of red blood cells, so less oxygen can get to working muscles including the heart. Make a plan to quit smoking today. Work with your physician, friends and family to break the habit for good.
Drink Water
Your body contains a surprising amount of water, and without it, cells cannot function. Blood is approximately 83% water, and dehydration or a lack of water can cause the blood to thicken. Thick blood is more difficult for the heart to pump, making the muscle work harder. The thirst response in many people is relatively weak, and it becomes weaker as we get older. Sometimes we receive signals from our stomachs that our bodies need water, but those signals often are misinterpreted as hunger. Drinking enough water throughout the day not only keeps your blood flowing easily but might help keep you from overeating. Gradually increase the amount of water you are drinking to at least eight 8 oz. glasses daily.
Get Enough Sleep
Our lives have become so hectic that sleep often is the first thing that gets slashed when we need to find more time. However, a lack of sleep hits the heart hard. Without enough sleep, blood sugar begins to be poorly regulated, which can lead to inflammation of the veins and arteries of the entire circulatory system. This inflammation can lead to scarring of the interior of your arteries, and plaque can get stuck on that scar tissue. Worse, lack of sleep causes an increase in your appetite, which can lead you to eat more, causing weight gain that puts more stress on your heart. Look into ways to improve the duration and quality of your sleep, striving to get about eight hours every night.
Eat Smart
Saturated fat, the type of fat commonly found in animal products such as meat, milk, cheese and butter, can increase the amount of cholesterol in the blood. Although cholesterol is a vital component of your body, too much can lead to plaque formation in your arteries. By reducing the amount of animal fat in your daily nutrition plan, you can reduce your the amount of cholesterol in your blood. Choose the leanest cuts of meat and fat-free or low-fat dairy products. High levels of sugar in the blood can lead to inflammation and scar tissue build-up in your arteries. Be conscious of the amount of empty calories contained in products such as sodas, energy drinks and coffeehouse-style beverages as well as candy and bakery products. Plan your meals around vegetables, fruits, whole grains and lean sources of protein.
Daily Physical Activity
Sitting at your desk, behind the wheel, in front of the TV or the computer for hours on end puts your heart in a vulnerable position. If your leg were in a cast, the muscles would begin to shrink, or atrophy, from disuse. Similarly, if you don't challenge your heart with physical activity, it becomes weaker, and a weak heart can't pump blood very effectively or efficiently. Daily physical activity is vital not just for strengthening the heart but for improving blood pressure and circulation, normalizing blood sugar regulation and burning the calories you eat as opposed to storing them as fat. Gradually increase your daily physical activity to at least 30 minutes of moderate intensity activity, such as a brisk walk on most if not all days of the week.
Know Your Numbers
Consult with your physician and follow her recommendations. Learn the three important numbers for measuring heart disease risk: blood pressure, cholesterol levels and fasting blood sugar level. With commitment and perseverance to a healthy lifestyle, these numbers will go down and your heart health will improve.
References
- Centers for Disease Control and Prevention: Heart Disease Facts
- National Heart, Lung, and Blood Institute: What Is Coronary Artery Disease?
- "Guidelines for Exercise Testing and Prescription, Seventh Edition"; American College of Sports Medicine; 2006
