The word “Heart” is always linked with emotions,
feelings or moods, though all of these arise from our brain
(mind/thought).
Everyone tend to “pour out
their heart” or “steal someone’s heart”
or show their “heartfelt gratitude” to someone
at sometime or the other. We console someone to not “lose
one’s heart” or become “sick at heart”.
We may sometimes “break someone’s heart "
and get peace while “crying our heart out. We wish for
something “heart of heart" and don’t like
“hard-hearted” people. We tell our kids to “by-heart”
their lessons and put their “heart and soul” in
their efforts. We try to look into the “heart of a problem.”
We often face situations where we “have one’s
heart in one’s mouth.” So many are these hearty
phrases that no other organ of our body is entitled with such
a non-medical connotation.
This should justify why the “heart”
is so important and what efforts are to be taken to keep the
heart healthy.
Physiological
Heart
The “heart” is a muscular organ that forms the
circulatory system by continuously pumping oxygen and nutrient-rich
blood throughout the body to sustain life. You make a fist
with you palm, squeeze and release. Note what effort it takes
for you to do this once, but our heart expands and contracts
like this 100,000 times per day, pumping five or six quarts
of blood.
Of course, the heart muscle also
requires oxygen and nutrients to do its work. It is amazing
that the heart does not use the blood that it pumps through
it as the source of oxygen and nutrients and just like any
other muscle of our body; the heart gets its blood supply
through the coronary arteries. So, if the coronary arteries
fail to supply the required blood due to some reason and if
the flow cannot be restored quickly, then that section of
the heart muscle is damaged due to lack of oxygen and starts
to die; this is called as myocardial infarction or heart attack.
Cardiovascular diseases comprise
of congestive heart failure, valvular heart disease, rheumatic
heart disease etc. to name a few, but the coronary heart disease
is the most common form of heart disease. According to statistics,
about 12.6 million Americans suffer from coronary heart disease,
which often results in a heart attack. About 1.1 million Americans
suffer a heart attack each year and about 515,000 of these
heart attacks are fatal.
Atherosclerosis is the main cause
of the coronary heart disease, i.e., the fatty deposit or
plaque formation inside the coronary arteries that breaks
open and forms a blood clot, which then becomes firm, leading
to progressive narrowing of the coronary arteries. The partial
flow of blood through the coronary arteries is called as ischemia.
Risk
factor modification
Risk factors do multiply each other’s effect. “Take
to heart” the following modifiable risk factors for
coronary heart disease.
• Cigarette smoking
• High blood pressure
• Diabetes, especially type 2
• High blood cholesterol
• Overweight/obesity
• Physical inactivity
Stop smoking--Free radicals in tobacco smoke bind with cholesterol
to damage the blood vessels and heart muscle. Smoking causes
blood vessels to the heart to clump and become sticky.
All the other risk factors, especially overweight/obesity
has to be tackled only with lifestyle modifications, namely
diet and exercise, which automatically keeps our life stress-free
also.
Heart
Healthy Diet
Think twice before eating “to one’s heart content.”
Instead eat 5 small meals a day to keep the metabolism ticking.
Watch the portion size. Do not skip breakfast, or else you
lose the kick-start mechanism of the day as well you end-up
taking a heavy lunch or dinner.
Watch your BMI (Body Mass Index). BMI = (weight in Kg/height
in meter square). A BMI above 25 is considered unhealthy.
Your daily calorie intake should just meet your requirement
and not be in excess.
A heart-healthy diet should be low in saturated and trans
fats, cholesterol and sodium, but should include foods that
promote heart health such as fruits and vegetables, soy, whole
grains and fiber. For a more complete list, watch the video
on Heart-Healthy Diet.
Heart
Healthy Exercises
Exercise for the heart means exercise for the whole body.
Heart-healthy exercises should result in an increased heart
rate for a sustained period of time, say at least for 30 minutes
a day.
Even while sleeping we spend as much as 55 calories per hour,
but are we making efforts to spend enough calories while awake?
So, it is time to “set our hearts on” a regular
exercise regime and pursue it “wholeheartedly”.
Expert advice is a must before you start on any type of exercise
especially the gym sort of workouts. Anyway, one could always
take up their activity of choice, but “half-hearted”
attempts never succeed.
Aerobics, dancing, climbing stairs, brisk walking, jogging,
skipping, swimming, pilates, or pursuing any game like tennis,
cycling, skating etc., does the trick of burning anywhere
from 300 to 600 calories per hour.
Treadmills or a stationary bike
are quite suitable within the comforts of our home.
Yoga in addition to above helps
in controlling negative emotions, regulating the endocrine
activity, and helps in blood pressure control. It boosts the
immune system and reduces chronic stress and thus helps in
preventing heart attacks. The balance techniques used help
prevent falls and injuries.
Besides a regular exercise regimen, we can always create opportunities
for heart-healthy practices like taking the stairs instead
of the elevator, walking some distance to reach the work place,
taking 5-to 10-minute stretching breaks at work place, deep
breathing now and then, enjoying a hide-and-seek game with
kids etc.
So, let’s realize, “having a heart of
gold” is not enough, but a heart of health is what really
matters.
Watch the Video: How to eat a heart healthy food !
Watch the advise that you do
not have to become too crazy about having all these food on
a daily basis. Choosing a healthy food makes all the difference!
Your heart ...
Anyone can catch your eye,
but it takes someone special to catch your heart.
- Unknown
Disclaimer: The above content is provided
for information and awareness purpose only. It is not prescriptive
or suggestive or meant to replaces your qualified physician's
advice or consultation.