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5 Lifestyle Changes

by Kathryn Schleich

The number one killer of both men and women in the United States is heart disease. Research by Dr Stephen Kopecky, a Mayo Clinic cardiologist, indicates that four simple lifestyle changes can cut the risk of dying of a heart attack or stroke by 40 percent.

Dr. Kopecky indicates the most difficult challenge he faces as an expert in heart attack prevention is getting people to respect their heart health. Kopecky explains that heart disease doesn’t scare people. What does people scare are ailments such as erectile dysfunction, dementia, or colon cancer, but good heart health should be on the top of that list.

Good heart health is just as important, and adhering to these four lifestyle changes or goals can reduce a person’s risk of having a heart attack by 40 percent. However, only 3 percent of Americans comply with all four recommendations. They are:

• Don’t smoke.
The Center for Disease Control (CDC) says cigarette smoking has steadily dropped since it first began keeping records in 1965 when 42.4% of the population smoked. However, the CDC attributes 443,000 deaths a year to tobacco use.

• Keep your weight down to a Body Mass Index (BMI) at or below 25.
There are several web sites where you can calculate your BMI. The National Heart Lung and Blood Institute provide such information. Enter your weight and height and click on “Computer”. Aim for a healthy weight and see what category your weight falls into: underweight, normal, overweight, and obese.

• Exercise a minimum of two and a half (2 1/2) hours every week or 30 minutes every day.
For patients with heart disease who engage in regular, aerobic exercise there is an approximate reduction in mortality of 25%. There have been recommendations for 30 minutes of exercise per session as well as 60 minutes per session. (ClevelandClinic.org)

• Keep your waistline down to 25 Body Mass Index (BMI). The rule of thumb is to keep your waistline down to 25 or fewer BMI's if you're female and 30 or fewer if you're male.

But what counts as a “serving”? According to the Food Pyramid developed by the US Department of Agriculture, a serving can be one cup, one half cup, one medium piece of fruit, one slice of bread, 2-3 ounces of lean meat, etc. To get comfortable with how much a “serving” is, access a Food Guide Pyramid to help you make healthy food choices.

Even if you don’t suffer from obesity, a big mid-section is bad for your health, especially for women. Being overweight contributes to the following health issues:

• higher blood pressure,
• higher blood cholesterol levels,
• lower HDLs (the good cholesterol), and
• higher triglycerides.

Studies published in the American Journal of Physiology in 2005 indicated that fat cells may act like mini chemical factories by releasing a host of bad hormones and inflammatory substances that increase a person’s risk of heart disease, making watching your weight extremely important. Heart disease affects us in a variety of ways and making these five lifestyle changes can cut your risk of dying of a heart attack or stroke and extend your life expectancy.  

Kathryn Schleich is a freelance writer residing in Minnesota. Besides writing on heart health, in 2003 Schleich published her first book, Hollywood and Catholic Women: Virgins, Whores, Mothers, and Other Images through iUniverse. Currently she is working on updating the book and writing her first novel, Salvation Station. © 2009   She may be contacted at: kathrynschlei777@yahoo.com. Or visit the web site:www.women-write.com.

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