America’s heart health: Good news – bad news

By Barbara Jarmoska

First, the bad news.

By the time you have finished reading this article, 10 more Americans will have died of cardiovascular disease and about 5 will have suffered a stroke. Heart disease is not only the leading cause of death in America—it accounts for more deaths than the next six causes combined. It is a myth that heart disease is men’s territory. In fact, cardiovascular diseases are also the No. 1 killer of females, claiming the lives of more than half a million American women every year.

Since 1900, cardiovascular disease has been the leading cause of death every year but one (1918) and now costs Americans more than $430 billion dollars annually.

“Cardiovascular disease” is an umbrella term referring to any one of numerous health problems, the most common of which include:

Hypertension – too much force on artery walls, high blood pressure

Coronary heart disease - the most common type of heart disease, present when arteries that supply blood to the heart muscle become hardened and narrow

Angina pectoris - chest pain due to lack of blood and oxygen

Myocardial infarction - heart attack

Stroke - loss of brain function due to a disturbance in the blood vessels supplying blood to the brain

Congenital cardiovascular defects – abnormalities present at birth

Heart disease is clearly at the top of the list of the country’s most serious health problems, affecting 1 in 5 people in this country. The most tragic thing about this is the fact that the majority of this suffering and expense, as well as millions of deaths, are clearly preventable. We know the risk factors for cardiovascular disease and yet millions of Americans continue to ignore them.

And therein lies the good news.

When it comes to heart and vascular health, there are four risk factors that take precedence over all others. These are: poor diet, lack of exercise, obesity and cigarette smoking. This is NOT incomprehensible molecular biology. It is very, very simple. There are common-sense rules that nearly every adult in America can recite. By following these guidelines, you can significantly reduce your risk of heart disease. Eat your vegetables and healthy fats. Cut the sugar. Engage in regular physical activity. Maintain a healthy body fat (20 percent or less for men and no more than 25 percent for women). Don’t smoke.

According to a study in the July 2007 edition of the American Journal of Medicine, those healthy habits, even if adopted as late as age 45, can confer cardiovascular and mortality benefits in as little as 4 years. To study the origin and progression of atherosclerosis, researchers followed 16,000 adults aged 45 to 64 at baseline. After 6 years, about 1,000 had newly adopted an overall healthy lifestyle, defined by the four behaviors. During the next 4 years, those who had adopted all four behaviors had a 40-percent reduction in all-cause mortality and a 35-percent reduction in cardiovascular events, compared with those who were following three or fewer healthy behaviors. The authors conclude that adhering to a healthy lifestyle is “extremely worthwhile, and that middle-age is not too late to act.”

When it comes to diet, emphasis should be on whole, unprocessed foods. “Processed” refers to any food that spent time in a factory where it was put in a bottle, box or can. The term can also refer to foods from a restaurant or deli where someone in the kitchen opened that bottle, box or can instead of preparing the food from fresh, whole ingredients. When comparing foods in their natural state to what remains after processing, there is a world of difference in the complexity of the carbohydrates, the balance of the minerals and the ratio of good to bad fats. These differences account for the food’s ability to either impart health or contribute to disease.

You’ve heard about exercise that contributes to heart health—its nickname is “cardio” and your heart rate is up when you are engaged in it. Thus, any form of exercise that uses large muscle groups and increases your need to breathe in and distribute more oxygen contributes to the strength and health of your heart and arteries.

When it comes to weight, the majority of American adults are in danger. A full 65 percent (almost two-thirds!) are overweight, and the majority of these are obese. Whenever 35 percent or more of your body weight consists of fat, you are termed “clinically obese.” If you would like to know your body fat percentage, the Freshlife Wellness Coaches offer this service free of charge. In addition, we offer resources and materials as well as individualized plans designed to help you realize and maintain your weight-loss goals.

Need help kicking that cigarette habit? Homeopathic remedies can ease the cravings and take the edge off the anxiety that is often a part of the withdrawal process. Freshlife can help.

Four healthy habits. Huge dividends. When it comes to your heart, make wise choices. Realize your health and lifespan potential. Be here to see what your birthday cake looks like with 90 candles.