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Valentines for the heart - your heart
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Every February 14th, our thoughts turn to the heart-felt issues of love and romance. St. Valentine's Day has been an annual tradition since its introduction into the Western world during the 1700's. Named for a third-century Roman Catholic priest, St. Valentine's Day commemorates his martyrdom on February 14th in the year 269 A.D. It is reported that during his imprisonment, Valentine sent notes to friends and family asking them to "Remember your Valentine" and "I love you." The notes were affectionately signed "Your Valentine."
Through the centuries, February 14th has evolved into a day to remember those individuals with whom we share our love and life's experiences. One of the ways to show love is to care for your own heart. Heart disease is not exclusive to men. It is, in fact, the number one killer among women as well as men. One of every three women dies of heart-related disease. These statistics increase to one of every two when the woman also has diabetes.
Below are ten things you can proactively do to decrease your risk.
- Don't smoke
- Maintain healthy cholesterol levels (total cholesterol below 200 mg/dL and good cholesterol levels (HDL) above 35 mg/dL).
- Maintain blood pressure under 140/90 mm Hg
- Eat plenty of good fats ((mono- and poly-unsaturated fats such as olive oil, canola oil and fish oil) and eliminate the bad fats (saturated and trans fats).
- Participate in regular, moderate exercise for 20-30 minutes a day
- Control body weight by maintaining a body mass index of 25 or less and a waist measurement no greater than 80% of your hip size (NOTE: Body mass index is calculated by multiplying your weight in pounds by 700 and dividing the result by the square of height in inches).
- Get 7-8 hours of sleep each night. Studies show that those who get adequate rest have lower blood pressure and lower risk of diabetes, heart disease and other chronic diseases.
- Get plenty of fiber through whole grains and vegetables. Your goal should be to get 35 grams of fiber daily.
- Eat at least 5 servings of fruits and vegetables each day. Studies show that diets rich in antioxidants may reduce the risk of heart disease.
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Supplement your diet with nutritional products geared to decrease risk of heart disease.
Incorporating these ten tips will significantly reduce your chances of heart disease and ensure that you and your loved ones will be celebrating many Happy Valentine's Days in the future.
Happy Valentines!
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