Stop Smoking

Source:

http://mylifecheck.heart.org/Multitab.aspx?NavID=14&CultureCode=en-US

Impact of Smoking on Health

Smoking is the most important preventable cause of premature death in the United States. Smokers have a higher risk of developing many chronic disorders, including atherosclerosis — the buildup of fatty substances in the arteries — which can lead to coronary heart disease, heart attack (myocardial infarction) and stroke. Controlling or reversing atherosclerosis is an important part of preventing future heart attack or stroke.

Why It’s Important to Quit

Smoking by itself increases the risk of coronary heart disease. When it acts with the other factors, it greatly increases your risk from those factors, too. Smoking decreases your tolerance for physical activity and increases the tendency for blood to clot. It decreases HDL (good) cholesterol. Your risks increase greatly if you smoke and have a family history of heart disease. Smoking also creates a higher risk for peripheral artery disease and aortic aneurysm. It increases the risk of recurrent coronary heart disease after bypass surgery, too.

Reduce Blood Sugar

Source:

http://mylifecheck.heart.org/Multitab.aspx?NavID=13&CultureCode=en-US

The American Heart Association considers diabetes one of the six major controllable risk factors for cardiovascular disease. In fact, adults with diabetes are two to four times more likely to have heart disease or a stroke than adults without diabetes.

Diabetes is treatable, but even when glucose levels are under control it greatly increases the risk of heart disease and stroke. In fact, most people with diabetes die of some form of heart or blood vessel disease.

What Does this Mean?

Diabetes can cause your blood sugar to rise to dangerous levels. Most of the food we eat is turned into glucose, or sugar, for our bodies to use for energy. The pancreas, an organ near the stomach, makes a hormone called insulin to help glucose get into our bodies' cells.

Lose Weight

Source:

http://mylifecheck.heart.org/Multitab.aspx?NavID=11&CultureCode=en-US

Among Americans age 20 and older, 145 million are overweight or obese (BMI of 25.0 kg/m2 and higher). That’s 76.9 million men and 68.1 million women. This is of great concern especially since obesity is now recognized as a major, independent risk factor for heart disease. If you have too much fat — especially if a lot of it is at your waist — you're at higher risk for such health problems as high blood pressure, high blood cholesterol and diabetes.

If you're overweight or obese, you can reduce your risk for heart disease by successfully losing weight and keeping it off. When coming up with a fitness and nutrition plan to lose weight, it’s crucial to understand your recommended calorie intake. And then the amount of food calories you’re consuming verses the energy calories you’re burning off with different levels of physical activity. It’s a matter of balancing healthy eating (caloric energy) with the (molecular) energy that leaves your body through a healthy level of exercise.

What is BMI?

Body mass index assesses your body weight relative to height. It's a useful, indirect measure of body composition because it correlates highly with body fat in most people. To calculate your exact BMI value, multiply your weight in pounds by 703, divide by your height in inches, then divide again by your height in inches.

Eat Better

Source:

http://mylifecheck.heart.org/Multitab.aspx?NavID=10&CultureCode=en-US

A healthy diet and lifestyle are your best weapons to fight cardiovascular disease. However, there are a lot of mixed messages and myths out there regarding healthy eating. It’s not surprising that a lot of us are confused about the different types of fats. We have lots of questions regarding sodium and meat and dairy. With all the differing opinions, it’s best to get informed from credible sources, so you can make smart choices in your diet for long-term benefits to your heart and health. It's the overall pattern of your choices that counts most.

What’s Most Important?

You may be eating plenty of food, but your body may not be getting the nutrients it needs to be healthy. Nutrient-rich foods have vitamins, minerals, fiber and other nutrients, but are lower in calories. To get the nutrients you need, choose foods like vegetables, fruits, whole-grain products and fat-free or low-fat dairy products most often. The American Heart Association recommends that you eat a wide variety of nutritious foods daily from each of the basic food groups.

Control Your Cholesterol

Source:
http://mylifecheck.heart.org/Multitab.aspx?NavID=9&CultureCode=en-US

Cholesterol is a soft, fat-like, waxy substance found in the bloodstream and in all your body's cells. It's normal to have cholesterol. Cholesterol is an important part of a healthy body because it's used for producing cell membranes and some hormones, and serves other needed bodily functions. But too much cholesterol in the blood is a major risk for coronary heart disease (which leads to heart attack) and for stroke.

What is cholesterol?

Cholesterol comes from two sources: your body and food. Your liver and other cells in your body make about 75% of blood cholesterol. The other 25% comes from the foods you eat.

LDL cholesterol is the “bad” cholesterol. When too much of it circulates in the blood, it can clog arteries, increasing your risk of heart attack and stroke. LDL cholesterol is produced naturally by the body, but many people inherit genes that cause them to make too much. Eating saturated fat, trans fats and dietary cholesterol also increases how much you have.

Get Active

Source:

http://mylifecheck.heart.org/Multitab.aspx?NavID=8&CultureCode=en-US

Finding time in our overscheduled lives for exercise is a challenge for all busy Americans. Especially for those who are parents or are working full-time or both. But the benefits far outweigh the sacrifices it takes to carve out that time. And anyone who has successfully managed to do so will tell you how happy they are to have found the time. They’ll tell you how much more energy they have, and how they are actually able to do more than before they started getting regular exercise. So no more excuses! Take an active role in determining your future. You deserve to give yourself the gift of living well with good health.

Why is Getting Active So Important?

The facts are clear: By exercising for as little as 30 minutes each day you can reduce your risk of heart disease. Without regular physical activity, the body slowly loses its strength and ability to function well. Physical activity = living a longer, healthier life.

Manage Your Blood Pressure

Source:

http://mylifecheck.heart.org/Multitab.aspx?NavID=3&CultureCode=en-US

Hypertension is the single most significant risk factor for heart disease. Uncontrolled high blood pressure can injure or kill you. It's sometimes called "the silent killer" because it has no symptoms. One in three adults has high blood pressure, yet, about 21% don’t even know they have it. Of those with high blood pressure, 69% are receiving treatment, yet, only 45% have their blood pressure controlled.

What is High Blood Pressure?

High blood pressure, also known as hypertension, is a widely misunderstood medical condition.

The blood running through your arteries flows with too much force and puts pressure on your arteries, stretching them past their healthy limit and causing microscopic tears.  Our body then kicks into injury-healing mode to repair these tears with scar tissue. But unfortunately, the scar tissue traps plaque and white blood cells which can form into blockages, blood clots, and hardened, weakened arteries.

Is "Fat Bias" Making You Ineffective?

Source:

Marilyn W. Edmunds, PhD, CRNP

http://www.medscape.com/viewarticle/732609?src=mp&spon=24

Obesity Stigma: A Newly Recognized Barrier to Comprehensive and Effective Type 2 Diabetes Management

Teixeira EM, Budd GE.

J Am Acad Nurse Pract. 2010;22:527-533

Article Summary

Obesity and type 2 diabetes mellitus (T2DM) are interrelated healthcare epidemics. Obesity (body mass index ≥ 30 kg/m2) affects 34% of the adult population and is associated with multiple chronic diseases. Diabetes affects 23.6 million people in the United States, and more than twice that many people have prediabetes. Obesity coexisting with T2DM is of great concern, because it accelerates the cardiovascular and diabetic processes that may result in higher morbidity and mortality. Previous research has demonstrated the benefits of lifestyle modification in reducing T2DM-associated morbidity and mortality. However, lifestyle modification can be difficult to implement when obese patients with T2DM face the antifat social attitudes common in Western culture, even from their healthcare providers.

Better to Eat Protein Before Exercise, or After?

Source:

http://www.medscape.com/viewarticle/733380

From Reuters Health Information

NEW YORK (Reuters Health) Nov 30 - Eating protein after exercising may help rev up the body's muscle-making machinery, in both young and older men alike, a small study suggests.

In 48 men - half in their twenties and the other half in their seventies -- consuming a protein drink after exercise led to a greater increase in muscle protein synthesis, compared with downing the drink after a period of rest.

What's more, muscle protein increased at nearly the same rate in young and elderly men, the researchers reported online November 17th in the American Journal of Clinical Nutrition.