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MERE 3 PERCENT of U.S. adults follow the top four habits most recommended for good heart health: avoiding cigarettes, eating five or more servings of fruits and vegetables daily, exercising regularly and maintaining a healthy weight.
"I'm not sure that we really know why," said Dr. George Sopko, a cardiologist with the National Heart, Lung and Blood Institute. "If you look at human nature, people go for the easiest and the fastest when dealing with life in general."
Frequently chowing on fast food, skipping meals and trading exercise for extra-large servings all can do a number on your heart, Sopko said.
The National Heart, Lung and Blood Institute hopes to nudge more of us toward heart-healthy behaviors with two new publications, "Your Guide to a Healthy Heart" and "Your Guide to Living Well With Heart Disease."
The guides give a practical, step-by-step approach to addressing the top risk factors for heart disease: cigarettes, high blood pressure, inactivity and being overweight.
Overwhelmed at the thought of trading burgers and fries for tofu and brussels sprouts? The guides outline ways to ease off fast food and sneak vegetables past even the pickiest eaters.
"You are in control," said Sopko, who was a consultant on the new guides.
Like many health experts, Sopko hopes to remind people there's no quick fix when it comes to good health. "It takes a little work," he said.
Heart disease is the No. 1 killer of Americans, and the country's ever-expanding waistline seems responsible for much of the problem. Children aren't eating enough fruits and vegetables, adults aren't setting good examples with daily exercise, and the convenience of fast food and crash dieting are far too often the norm, Sopko said.
He and his colleagues hope the new guides make clear that we can all take action to shore up our hearts.
"It really comes down to starting early," said Sopko, pointing to a lack of healthy snacks available in many schools and the need for parents to set good examples. "The family is crucial."
The study revealing that 97 percent of Americans neglect to follow all four habits critical to a healthy heart was published last year in the Archives of Internal Medicine.
The new guides--along with providing some well-known advice about upping exercise and cutting saturated fat--include information on ways a mineral-rich diet can help control high blood pressure. Go for foods rich in potassium (think bananas, potatoes and lima beans). And go for foods rich in calcium (low-fat and fat-free dairy products) and magnesium (dark, leafy vegetables, whole grains, fish and dry beans).
The new guides also include a 12-week walking program to help people ease into exercise, and they suggest setting realistic and reachable activity goals. For example, instead of pledging to walk every day, aim for five days a week.
In addition to the guides, two fact sheets, "In Brief: Your Guide to a Healthy Heart" and "In Brief: Your Guide to Living Well with Heart Disease," highlight some heart health basics. Some of the key steps men and women can take to reduce their risk for heart disease:
Don't smoke, and if you do, quit. People who smoke are up to six times more likely to suffer a heart attack than nonsmokers.
Aim for a healthy weight. Overweight and obesity cause many preventable deaths.
Get moving. Aim for 30 minutes of moderate-intensity activity on most, preferably all, days of the week.
Choose a diet that is low in saturated fat, trans fat and cholesterol. Be sure to include whole grains, vegetables and fruits.
Know your numbers. Ask your doctor to check your blood pressure, cholesterol (total, HDL, LDL, triglycerides) and blood glucose.
The guides and fact sheets are available through the NHLBI Information Center, 301/592-8573 or 240/629-3255 (TTY) or online at emall.nhlbihin.net.
DONYA ARIAS is a freelance writer who lives in Stafford County. Once a daily newspaper reporter specializing in health and medical writing, Donya Arias regularly contributes to many health-related publications, including the AARP Bulletin and the American Public Health Association's newspaper.
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DONYA ARIAS is a freelance writer who lives in Stafford County. |
