healthy hearts
Keep your ticker in shape with these tips
Heart disease is a formidable foe. According to the American Heart Association, heart disease is the leading cause of death in the United States, accounting for approximately 800,000 deaths every year.
While heart disease exacts a devastating toll on the United States and Canada, its reach extends far beyond North America, as the American College of Cardiology notes that cardiovascular disease accounts for 31 percent of all deaths around the globe.
In spite of the prevalence of heart disease, men and women are not helpless against it. In fact, there are many ways for women (and men) to reduce their risk for heart disease.
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Maintain a healthy weight
The American Heart Association reports that between 60 and 70 percent of Americans are overweight or obese. Carrying around extra weight takes a toll on the body, increasing a person’s risk for heart disease and stroke. Overweight or obese men and women can work with their physicians to develop a plan for effective, long-term weight loss, a plan that will likely include a combination of diet and routine exercise.
“During exercise, the heart beats stronger,” said Etta Melton, a registered nurse at Unity Health in Searcy. “Over a period of time, the heart will beat stronger even at rest. Further, exercise will help to reduce the effects of nearly every risk factor associated with heart disease. For instance, exercise can help to lower blood pressure, control stress, lower blood sugar, control weight, lower the bad cholesterol (LDL) and, more importantly, raise the good cholesterol (HDL).”
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Understand and manage blood pressure
The AHA notes that high blood pressure, a common condition affecting roughly one in three Americans, is often referred to as “the silent killer” because it does not necessarily produce symptoms. Blood pressure measures the force pushing outward on the walls of blood vessels as they carry blood oxygen to the body’s organs and the force created as the heart rests between beats. Over time, the arterial walls of people with high blood pressure may become stressed and develop weak spots or scarring that makes them vulnerable to the buildup of plaque.
“Treatment of high blood pressure should always begin with lifestyle modifications,” said Dr. Bennett Rudorfer, a Fellow of the American College of Cardiology and a cardiologist at White River Cardiology Clinic at White River Medical Center in Batesville. “Some simple ways to do this include adhering to a low-sodium diet, losing weight, getting aerobic exercise and limiting alcohol consumption. Despite best efforts, medication is frequently necessary.”
Plaque buildup can increase the risk of blood clots and stroke. Blood pressure can rise as a person ages, so managing blood pressure involves routinely checking it and making certain changes, such as eating healthier foods and exercising more often, if blood pressure is high.
“Depression, anger, stress and other factors have been correlated with negative cardiovascular outcomes,” Rudorfer said. “These factors may contribute to the early development of coronary artery disease through a number of mechanisms, some of which are not clearly understood.”
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Control cholesterol levels
High levels of low-density lipoprotein, often referred to as “bad” cholesterol, can increase a person’s risk for heart disease. The AHA notes that excessive amounts of cholesterol can be deposited into the arteries as plaque. When that happens, it leads to a condition known as atherosclerosis, or a narrowing of the inside of the artery walls. That narrowing leads to an increased risk for heart attack and stroke. Men and women should get their cholesterol levels checked at least once every four to six years, beginning at age 20.
“Good cholesterol, or HDL, helps to remove the bad cholesterol from the blood so that it does not have the opportunity to stick to the wall of the artery wall and form plaque,” Melton said. “Therefore, the HDL level needs to be high. For men, the HDL level should be at least 45. For women, the HDL level should be at least 50. However, both men and women should try to raise their HDL levels as high as possible.
Men and women who have been diagnosed with high cholesterol should recognize that cholesterol is only found in animal products, so eating a diet that is rich in fruits, vegetables and whole grains and low in animal products can provide a simple way for men and women to lower their cholesterol. A more thorough and detailed plan to lower cholesterol levels should be discussed with a physician.
More information about heart disease and how to combat it can be found at