Heart health is quite literally at the heart of our overall well-being, and if not managed properly, can cause problems that often go unnoticed until it is too late. The Navy and Marine Corps Public Health Center (NMCPHC) is celebrating World Heart Day, September 29, as a day to encourage everyone to take the necessary steps to improve heart health!
Heart disease is a broad term that refers to several types of heart conditions, with the most common being coronary artery disease (CAD). CAD is the buildup of plaque in the arteries, which can reduce, and eventually block, oxygen-rich blood from reaching your heart.
Unfortunately, heart disease is on the rise. According to a study conducted by the department of family medicine at Naval Hospital Bremerton, 13% of members of the Armed Forces have hypertension, or high blood pressure, and 62% have prehypertension. With heart disease being the leading cause of death for both men and women in the United States, NMCPHC is encouraging everyone to taking the following steps to improve the health of their heart: know your numbers, eat healthy, move more and sit less, quit smoking or using any tobacco products, drink alcohol in moderation and get enough sleep.
Knowing your numbers is a great way to kick start better heart health. A normal blood pressure is below 120/80. 130/80 or higher is categorized as high blood pressure. Regular checkups and doctor visits can help spot rising blood pressure before it’s too late. Not sure what number to watch or what they mean? Learn more here: https://www.med.navy.mil/sites/nmcphc/Documents/health-promotion-wellness/general-tools-and-programs/hp-toolbox/Know-your-Numbers.pdf.
Small changes can make a big difference when it comes to what you choose to put on your plate and improving your physical well-being. By eating whole, minimally processed foods, you’ll be able to control the amount of sugar, cholesterol, fat and sodium (salt) in each meal you eat. This could help regulate blood sugar levels, cholesterol, weight gain and blood pressure, all factors affecting heart health!
Additionally, make time for being active. It’s recommended that each week adults get at least 2 hours and 30 minutes of moderate-intensity exercise, though five hours of exercise per week has been shown to provide the most benefits. Be sure it’s something you enjoy doing, like walking, biking or swimming, so you’re more motivated to fit it into your schedule throughout the week. For more recommendations, visit: https://www.hhs.gov/fitness/be-active/physical-activity-guidelines-for-americans/index.html.
Making healthy choices when it is comes to tobacco and alcohol are big contributors to better heart health. Both tobacco and alcohol negatively affect you blood pressure, straining your arteries and heart muscles. Within 20 minutes of quitting tobacco your heart rate and blood pressure drop and after only 24 hours, your risk of heart attack decreases. Within one year of quitting tobacco your risk of heart disease is cut in half. Additionally, avoid having more than two drinks a day for men and no more than one a day for women.
Lastly, make sure you are getting enough sleep as it helps regulate the body. Not getting the right amout could make it harder for you to maintain a healthy weight. Sleep can also reduce stress, further improving heart health! Aim to get 7 – 8 hours of sleep every day.
“To increase the likelihood of taking action, write down specific goal statements and put them in a visible place to keep you motivated,” said Capt. Waara, population health director, NMCPHC, “And reward yourself with something other than food when you achieve milestones and ultimately reach your goal!” Don’t let this World Heart Day go by without taking action to improve the health of your heart. Even the smallest improvements matter and are often the easiest to adopt.
For more information on heart disease and prevention strategies, visit the World Heart Foundation at: https://www.world-heart-federation.org/world-heart-day/. You can also find more information on heart healthy behaviors, including healthy eating, active living, tobacco cessation, responsible drinking and psychological and emotional well-being, by visiting the NMCPHC website here: https://www.med.navy.mil/sites/nmcphc/health-promotion/Pages/default.aspx.
| Date Taken: | 09.26.2019 |
| Date Posted: | 09.26.2019 12:29 |
| Story ID: | 343850 |
| Location: | US |
| Web Views: | 45 |
| Downloads: | 0 |
This work, World Heart Day: Don't Skip a Beat, by Hugh Cox, identified by DVIDS, must comply with the restrictions shown on https://www.dvidshub.net/about/copyright.
LEAVE A COMMENT