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Home  Family Health Caring From the Heart and For the Heart
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Caring From the Heart and For the Heart |
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Wednesday, 01 February 2006 |
February is Heart Month. It’s important to know that heart disease kills more people than any other disease and takes more than 100,000 African American lives each year. Even if you do not die from heart disease, it can spoil the quality of your life.
The Association of Black Cardiologists, Inc. suggests following these seven simple steps to help you preserve your heart, temple and quality of your life.
#1 Be Spiritually Active
Daily worship, meditation and other coping strategies, like laughter, can make a phenomenal difference in your physical and emotional well being. Studies have shown African Americans who regularly attend worship services live an average of 14 years longer than African Americans who do not.
Being spiritually active also helps bring meaning to life. The faithful are less likely to engage in risky behavior and more likely to follow the advice of their pastors, physicians and others who encourage them to engage in healthy lifestyles. This thoughtful care for themselves stems from the high value and satisfaction they find in their lives and their determination to treat the body as a Temple of God.
#2 Take Charge of Your Blood Pressure
Healthy blood pressure for adults should be below 120/80 mmHg. Depending on your risks for heart disease, if you have a blood pressure greater than or equal to 140/90 you may have hypertension and should see a physician.
#3 Control Your Cholesterol
Your body needs cholesterol to function normally, but you only need a small amount in your bloodstream—too much can cause a heart attack or stroke. Your total cholesterol should stay below 200 mg/dL. The LDL (“bad” cholesterol) count should never get higher than 100 and the HDL (“good” cholesterol) should be above 60. If you have diabetes or have had a heart attack, it’s especially important to check your cholesterol frequently and set a goal for your numbers with your physician.
#4 Track Your Blood Sugar
Diabetes, a disease causing too much sugar to build up in the blood, is the 6th leading cause of death in the US; Africans Americans die from it 27% more often than whites. Diabetes can cause the heart, kidneys, eyes and other vital organs to malfunction. A healthy fasting blood sugar is below 75 mg/dL. If your fasting blood sugar is above 125 mg/dL, you may have diabetes and should see a physician. Your lifestyle is key to preventing and managing diabetes.
#5 Eat Smart and Enjoy Regular Exercise
Nearly 2 of 3 adults in the US are overweight or obese; these rates are even higher for African Americans, especially women and adolescents. Obesity is the second leading cause of preventable death. Extra body fat can lead to a heart attack, stroke, diabetes and other serious health problems. Eating just 300-500 calories less each day and exercising can help you lose weight. Try to be active for at least 30 minutes every day.
Eat foods that are low in fat and rich in nutrients—lots of fruits, vegetables and whole grains. Most importantly, drink plenty of water and limit your salt intake. Eating is not just about living longer, it’s also about feeling strong and energetic.
No matter what your age, you can enjoy going out, making new friends, singing and dancing, gardening and having fun. Staying physically active can lower your blood pressure and bad cholesterol, help keep your blood sugar under control and contribute to maintaining a healthy weight.
#6 Don’t Smoke
Cigarette smoking is the most preventable cause of premature death in the US—it accounts for more than 440,000 deaths a year. Smoking can cause the flow of blood to your heart and lungs to be impaired and decrease the oxygen to your brain. Secondhand smoke is just as deadly. Reports show that if you stop smoking for 5 years, you can heal your lungs and have them almost completely healthy.
#7 Access Better Healthcare and Take Medications as Prescribed
Don’t ignore health problems, no matter how big or small. Denial will not make the problem go away. Take advantage of your medical benefits, seek a healthcare provider you are comfortable with and follow their orders, including taking all of your medications as instructed.
You are fearfully and wonderfully made; your [God’s] works are wonderful, I know that full well.
Psalms 139:14, NIV
For more information on maintaining a healthy heart, consult your physician or go to the Association of Black Cardiologists, Inc. (ABC) website at http://www.abcardio.org .
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