Is Your Heart Working Too Hard?

CaboI can’t believe it’s been 10 years since I married my wonderful husband…where did the time go.. Yes, love does grow over time which is why I can make this statement: I love my husband more now than when I first married him.  I know this statement seems odd but it’s true.  After I married my husband we discovered his cholesterol was over 300 during a routine office visit.  When he came home and told me what the doctor had said I was in total shock, I love him and couldn’t bear the thought of him not in my life…  To his surprise he had no visual signs, he wasn’t overweight and he appeared to be in good health, I guess that’s why it called the silent killer.  The doctor immediately suggested he go on medication to help lower his cholesterol and discussed the possible side effects from taking the medication.  After speaking with the doctor we decided to do a more research on our own before committing to taking the meds.  We read what seemed like hundreds of articles and stories about the serious side effects from taking the medication.  So we decided to take a more holistic approach to help lower his cholesterol.  My husband actually asks me to help which I found surprising.  Did I forget to mention my husband was a bit reluctant to take my suggestions but when all was said and done he decided to follow my instruction or should I say my recommendations.

Over the 6 month period my recommendations included the following lifestyle changes to assist with lowering his cholesterol levels:

1. Start taking a good quality men’s multi-vitamin 2 times a day which include fish oil, vitamin e, vitamin c and last but least vitamin b (to help manage stress levels.)

2. Stretching/yoga two to three times a week to help reduce stress was also a great way to reduce cholesterol levels.

3. Aerobic exercise three times a week to increase cardiovascular health and keep his heart healthy.

4. Strength Training two times a week to continue help him maintain his lean muscles.

5. Revamp his diet with lots of fresh veggie, fruits and lean protein.

6. Include raw almonds as part of his daily regiment to help keep his cholesterol down.

7. Add grape seed oil in his diet to help lower bad cholesterol.

8. Lower his sodium salt intake to no more than 2400 milligrams per day.

9. Get at least 7.5 hours of sleep every night to help reduce stress levels.

After 6 month of this regime he went back to the doctor and his cholesterol was under 200 and his risk for heart disease has been lowered significantly.

Heart disease is the leading cause of death in the United States. More deaths occur from heart disease than from cancer. Fortunately, most heart problems are preventable or manageable with a few simple lifestyle changes.

February is American Heart Month; this annual campaign was creating to bring awareness of heart disease and prevention.  One in four people die from heart disease each year, and American Heart Month aims to change this trend through education and heart-healthy tips.

What is Heart Disease? – South Orange County California

Heart disease refers to several different heart conditions. Coronary heart disease, or coronary artery disease, is the most common type in the United States. It can lead to heart attack, angina, arrhythmia and heart failure. The cost is great and greatly felt in health care services, expensive medications, lost productivity, disability and sometimes death.

Fortunately, most heart disease can be prevented or controlled. By taking small steps each day, in February and throughout the year, people can improve their heart health for longer, more productive lives. Here are some tips for a healthier heart.

Heart-Healthy Eating – South Orange County California

Healthy eating can help us avoid the complications of heart disease. A heart-healthy diet is rich in fruits, vegetables and whole grains. It is also low in saturated fat, Trans fat and cholesterol. According to the Mayo Foundation for Medical Education and Research, heart-healthy eating includes less than 300 milligrams of cholesterol a day.

Limiting solid fats like butter and shortening is a good way to reduce bad fats from the diet. Foods that are low in sugar, salt and sodium are also good for the heart. Limiting sodium and salt to approximately 200 milligrams per day can lower blood pressure, while reducing sugar consumption stabilizes blood glucose levels.

Portion size is important, too. Proper portion size shapes the heart as well as the waistline. To ensure an adequate supply of nutrients, many people take dietary supplements. When smaller meals and portions mean fewer nutrients, supplements can be another way to improve heart health.

Regular Physical Activity – South Orange County California

A sedentary lifestyle is a top risk factor for heart disease. Regular physical activity is essential for a healthy heart. Exercise lowers blood pressure and cholesterol levels and maintains a healthy weight.

The United States Surgeon General recommends 30 minutes of moderate activity for at least five days a week. Aerobic training, also called cardio, is the best way to exercise the heart and lungs. Well-rounded workouts, however, combine aerobic activity with strength training and flexibility movements.

Stress Management – South Orange County California

In addition to diet and exercise, stress management is crucial for a healthy heart. Stress causes high blood pressure, which often shows no symptoms at all. Uncontrolled, however, high blood pressure can lead to heart attack, stroke and other cardiovascular problems. Regular blood pressure monitoring is important for the management of stress.

Daily physical activity, conversation and laughter are all good ways to control stress and protect the heart. Giving up bad habits like caffeine, cigarettes and alcohol also lessens stress. Too much alcohol increases blood pressure, so it is best to limit alcoholic drinks to one or two a day.

Stress is hard to manage without adequate sleep. Most people require six to eight hours of quality rest each night. Increasing physical activity during the day can improve nighttime sleep quality.

Spiritual and alternative practices like prayer, meditation, yoga and hypnosis can also minimize stress and promote relaxation. Hypnosis for stress management activates a relaxation response that improves sleep, blood pressure and heart health. People who take medications for heart problems should talk to their doctors before using supplements or alternative therapies.

If you’re looking to improve your heart health during the month of February why not set-up your Heart Health appointment today in South Orange County California with Balanced Life Wellness, LLC your family and body will thank you.  Please call Dr. Rumi at 949-554-5003 and schedule your appointment.

Happy Valentine’s Day!!!!