Celebrate The Health Of Your Heart.

Blog  |  March 8, 2016

How do you reduce the risk of heart disease.

Did you know that the heart is the body’s hardest working muscle? As we get ready for the spring and summer season, it is a good time to think about how much work our hearts actually do, and how to reduce the risk of heart disease.

Heart-health facts

• The heart is the hardest working muscle in your body. The average adult heart beats about 70 times a minute, 100,000 times a day, 3.6 million times a year, and 2.5 billion times during a lifetime.
• The heart pumps oxygenated blood through the aorta (the largest artery) at a speed of about 1.6 km per hour.
• The heart pumps blood through approximately 96,000 km (60,000 miles) of blood vessels in your body.

Controllable risk factors

The risk of developing heart disease increases with age. However, many risk factors are controllable, and there are steps that everyone, including seniors, can take to reduce your risks.

• Be a non-smoker —Smoking increases blood pressure and contributes to the development of blocked arteries, in addition to other health problems.
• Move your feet —Logging 10,000 steps a day can add more than two years to your life. Physical activity also helps to maintain a healthy body weight and reduce stress, two other factors that can reduce risk.
• Eat your veggies — Include at least five servings of fruits and vegetables in your diet every day. Choosing fresh, unprocessed food will also help you to avoid trans fat, and limit saturated fats and sodium, which are also risk factors that play a role in heart disease.

Heart-friendly strategies

Need some concrete ideas on how to put this advice into action? Try these strategies to help improve your heart health outcomes:

• Reach out — Call a free helpline for support to help quit smoking. Even if you’ve tried quitting before, it’s never too late to try again. Getting the right support can make all the difference. If you’re already a non-smoker, do your best to avoid exposure to second-hand smoke.
• Take baby steps — Make incremental changes in your daily routine to increase your physical activity. Walk wherever you can. When you drive somewhere, park a little farther away than you need to. If you take public transit, get off the bus a stop early. Choose the stairs instead of the elevator, even if just for one or two floors. Work your way up to a half-hour of walking every day. Remember to consult your doctor before starting a new exercise regime!
• Make it easy — Add spinach to your favourite soups and stews for an extra veggie boost. Buy pre-washed salad mixes, and make them a regular part of your supper or lunch routine. Add a fruit bowl to your kitchen counter, and give yourself a few options: pick up a combination of apples, oranges, peaches, or plums at the grocery store, and you can snack on a different piece of fruit every day! If your family health team provides a nutrition program, consider booking an appointment to review your choices with a dietician.

Are you unsure of what your risk factors are? Talk to your doctor. Early diagnosis combined with positive lifestyle changes contribute significantly to improving your long-term health.

Contact: blainebell@comfortkeepers.ca or 705-293-5553 for free assessments of at-home care needs.

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