Mistakes about Heart
When it comes to your heart, maybe you think you’re doing everything right. You’re not overweight, you try to exercise regularly and the last time you checked, your blood pressure and cholesterol numbers were within your target range. You’re off to a great start, but on a daily basis you may be doing small things that over time can add up to big problems for your heart. Here are 20 common mistakes that people make, the effects they can have on your health and how you can turn these habits into good ones.
forgetting to floss
“Dental health and heart health go together, and there’s a lot of science suggesting that poor dental health and gingivitis can promote heart disease,” says a Dr. "The chronic inflammation that occurs in the lining of the gums in the mouth sets up chronic inflammation throughout your body, and little bursts of bacteria may actually get into your bloodstream. People who brush and floss more often have excellent dental hygiene, and actually have lower rates of heart disease.”
skimping on your zzz’s
Close to half of all Americans don’t get enough sleep, according to a recent Gallup poll. In fact, one in six people get a measly five hours of sleep a night. Whether you go to bed too late, get up too early or toss and turn all night long, if you don’t get enough rest, you may be harming your heart. “Sleep promotes lower blood pressure and reduces the likelihood of irregular heartbeats, and people who have good sleep habits are less likely to have heart failure and heart attacks,” says Dr. “If you do have trouble getting a good night’s sleep -- which is eight hours for most people -- see your doctor and get evaluated.” Your doctor may help you determine if there’s a medical reason for your poor sleep, such as restless leg syndrome or sleep apnea, and get you treatment if necessary. She may also suggest sleep habits that might help you sleep better, such as not eating a big meal or drinking alcohol right before bedtime, and trying to go to bed and get up at the same time every day.
Holidaying
You already know that vacations can help you de-stress and relax. But there’s also evidence that not going on vacation may raise your risk for heart disease. In the 1990s, a 20-year study of about 750 women revealed that those who vacation less than once every six years had a 50 to 100 percent greater risk of heart attack compared with women who vacationed twice a year. More recently, data from the Wisconsin Women’s Health Study found that women who take vacations frequently are less likely to become tense, depressed or tired and are more satisfied with their marriages -- all psychological boosts that may reduce heart disease risk.
not eating a colorful diet
And by colorful, we mean fruits and vegetables. In addition to fiber, vitamins, minerals and antioxidants, fruits and vegetables tend to be high in potassium. “When it comes to managing blood pressure, increasing the potassium you consume in foods is just as important as reducing the sodium you consume,” says a Dr. “Potassium blunts the effects of sodium to help lower high blood pressure.” Citrus fruits, bananas, potatoes, tomatoes and beans are all great sources of potassium. “White” foods count too: A recent study showed a 52 percent decreased risk of stroke incidence for people who ate a high intake of white fruits and vegetables (think apples, pears, cucumbers and cauliflower) compared to a low intake.
staying inside
You’ve been told to limit your sun exposure to minimize your risk of skin cancer, and that’s smart advice. Getting sunburned is not recommended for anyone. However, your body needs some sun exposure to help you maintain adequate levels of vitamin D, an essential vitamin that is manufactured in your skin in the presence of sunlight and, research is revealing, has multiple benefits in the body overall and to your heart. In one recent study, doctors in New York found that people who had low levels of vitamin D were more likely to have plaque buildup in their blood vessels than those who had higher levels of vitamin D in their blood. Several studies suggest that low vitamin D contributes to high blood pressure, and that getting more of the vitamin can help control the condition.
How much D do you need? Regardless of your skin tone, during the warmest months, as little as five to 30 minutes of sun exposure (without sunscreen) at least twice a week between 10 a.m. and 3 p.m. to your face, arms, legs or back should be enough to help your body manufacture adequate amounts of vitamin D, according to the National Institutes of Health. If you live north of Boston or Northern California, you may not get enough in the winter. Ask your doctor if you need a blood test to check your levels of vitamin D. Taking a supplement may help get your D levels up and keep your heart healthy.
thinking more is more
You’ve probably heard that some vegetable oils are healthier for your heart than others. Olive, canola, peanut, safflower and sunflower oil all contain monounsaturated fat, which not only lowers your overall cholesterol, but also raises your HDL, or “good,” cholesterol. Switching from corn oil to canola oil, for example, is one important step to help your heart, but limiting the amount of oils and fats in your diet is also important. “People think that because olive oil, for example, is a healthy oil, they can eat as much as they want, and at restaurants they’ll dip their bread into it and just soak up as much as they can,” says a Dr. “Like all fats, monounsaturated oils are calorie dense. One serving size of olive oil is just one teaspoon. Lose track and you can consume a lot of extra calories.”
Walk instead of drive through
You’ll help your heart (and save a little gas) if you park your car and walk into your bank, dry cleaner or drugstore. At any store, park a little farther away from the door and use the time you’d normally spend searching for the closest parking spot to walk instead, advises Dr. “People think they need to set aside 45 minutes to exercise, and that can feel regimented and a bit overwhelming to some. But if you build up to 10,000 steps a day, that is equivalent to 45 minutes to an hour of exercise. Every step counts.”
missing checkups
You’re healthy and don’t appear to be at any increased risk of heart disease, so you stretch out your time between checkups, or just skip them. Sound familiar? Bad idea. Heart disease can be a silent killer; many people who have it don’t have obvious symptoms. For that reason, the American Heart Association recommends that beginning at age 20, “normal” people with no increased risks for heart disease have full cholesterol checks done every five years, blood pressure checked at least every two years, body mass index calculated at each healthcare visit and beginning at age 45, blood glucose checked every three years. If you have certain risk factors, you may need more frequent checks. Consult your doctor.
not eating dairy
If you’re like many people, you’ve cut back on dairy products to save calories and reduce the fat in your diet, but this may not be the way to go. “Dairy is an important part of the diet, but choose low-fat or skim milk, yogurt, reduced-fat cheeses and other low-fat rather than full-fat options,” says a Dr. Several studies now indicate that diets high in low-fat dairy products may reduce risk for diabetes in both men and women. And diabetes, in turn, increases the risk of heart disease. In the latest study, doctors nationwide looked at more than 82,000 postmenopausal women followed for eight years and found that the women with the highest dairy intakes cut their risk for developing type 2 diabetes by 50 percent compared with women with the lowest intakes of dairy products. Eating low-fat yogurt seemed particularly beneficial in reducing diabetes risk in this study.
Snack Right
Chips or pretzels may be a quick, tasty afternoon snack, but the salt and sugar they contain may well raise your blood pressure and/or your triglyceride level. Plus, because they’re mostly simple carbohydrates, you’re likely to feel hungry an hour later and eat more. A better choice? “Eating about one ounce of nuts a day has been shown to reduce your bad cholesterol by 8 percent to 20 percent” says a Dr. Mix them up to maximize their benefits. Macadamia nuts have the most monounsaturated fats of any nut. Pistachios and pecans are high in beta-sitosterol, a substance that may help lower cholesterol levels, and pistachios have the most potassium of any nut. Walnuts contain omega-3 fatty acids, which can help lower cardiovascular disease risks. Almonds have been shown in several studies to lower cholesterol levels, including levels of LDL, or “bad,” cholesterol. Stick to around 1.5 ounces keep calories down. That’s about 20 pecan halves or almonds, about 15 cashews, about 10 walnuts or macadamias or about 48 pistachios.
bypassing beans
Pinto, black, kidney and other types of beans provide a great source of protein without saturated fat, and they’re one of the best sources of soluble fiber, which is important in reducing cholesterol. “Oatmeal and barley are other good sources of soluble fiber, which acts like a sticky broom to sweep the cholesterol out of the blood vessels.
limiting your spice rack
There’s a lot more to seasonings than salt and pepper. The American Heart Association recommends trying to limit your sodium intake to 1,500 milligrams per day. In addition to looking for low-sodium options in prepared foods, such as soups and sauces, expand your use of other spices to keep your food tasting good and satisfying without too much salt. “Instead of salt, try sprinkling fresh chives or thyme on your potato, or season chicken or vegetables with rosemary,” suggests Smithson. “Or try a little cilantro on your melon; it sounds like an odd combination, but it’s delicious.”
stocking up on soda...
...and energy drinks and sports drinks. These beverages are the number one source of added sugar in the American diet. The AHA recommends that women consume no more than 100 calories (6 teaspoons) of added sugar per day, and men no more than 150 calories (9 teaspoons). A single 12-ounce soft drink contains 130 calories or about 8 teaspoons. “This added sugar raises the triglyceride levels in your blood,” says Smithson. “Triglycerides are a type of fat that can actually make your blood thicker. So, if you already have some cholesterol building up in your arteries, and then you’re trying to push thicker blood through there, it’s easy to see how problems occur.” Switch to water, or squeeze a lemon, lime or other fruit into a seltzer or brew up some unsweetened iced tea to quench your thirst. And don’t think you need a sports drink to replace your electrolytes. Unless you’re working out vigorously for more than one hour a day, it’s just not necessary, says Smithson.
forgetting your family history
To know your own risk for heart disease, you need to know if it runs in your family. “You should be aware of what sicknesses not only your parents have or had, but also how your siblings are doing,” says Dr. Foody. “If your brother or sister have any signs of heart disease, especially at an early age, your risks may be higher than you realize.” Ask your family members about their own health and the health of any relatives, such as grandparents, uncles and aunts. If they have already died, try to find out not only how they died, but at what age. Knowing their lifestyle habits can be helpful, too. For example, if your grandfather died from a heart attack at age 78, but was overweight and smoked two packs of cigarettes a day, your own risk may not be as high as if your grandfather, who appeared fit and never smoked, died while jogging at age 40.
canceling dates with friends or family
Sure, you’re busy, but nurturing your relationships with loved ones not only enhances your life, but also may even lengthen it. In a recent 13-year study of more than 3,000 people, researchers at the University of Pittsburgh found that women were twice as likely as men to describe themselves as lonely, and the loneliest women had a 76 percent higher risk of coronary heart disease than those who said they were not lonely. Loneliness was associated with lower levels of physical activity in both men and women; among women, it was also linked to smoking and being overweight. Previous studies have found that people who describe themselves as lonely don’t handle stress as well and don’t sleep as well as those who have more social support. “We know that an isolated person in their 50s and 60s has many more health problems than a person who is surrounded by people they can depend on, whether from their church or friends or a husband or kids,” says a Dr.. “You don’t have to be married, but everyone needs someone they can rely on sometimes.”
skipping your morning joe
“People feel guilty for drinking coffee, but it’s loaded with antioxidants that may help reduce inflammation in the body, a risk factor for heart disease,”. It’s not the caffeine in it that helps the heart, it’s the antioxidants, so drinking a cup or two of either decaf or regular coffee may help lower your risks for heart disease.” Of course, it’s best to skip the sugar, which turns your coffee into candy.
not eating dessert
Recent studies have shown that eating small amounts of chocolate every day can lower risk of cardiovascular disease by 37 percent, reduce risk of stroke by 20 to 29 percent and may also reduce risk for diabetes. “Dark chocolate should be a guilt-free dessert, because it’s filled with flavonoids, which help protect your heart by lowering bad cholesterol and preventing inflammation,” . “When you’re buying dark chocolate, make sure the first ingredient is cacao, because that’s where the flavonoids are. Cacao by itself is bitter, so some sugar or corn syrup may be in the product, and that’s okay, as long as the first ingredient is dark chocolate or cacao. Try a few and see which ones you like the best.” Again, the secret is moderation. About two candy bars per week, or about 1/4 quarter of a candy bar per day, is the recommended amount of chocolate to help your heart.
being a multitasker
You cook dinner while you talk on the phone and help your child do his homework. Or you juggle so many projects at work that you don’t really feel that you do your best on any of them. Trying to do too many things at once is one of the warning signs that you may not be dealing well with the stress in your life, according to the American Heart Association. Other signs include working too much, rushing around and not getting much done, delaying things you need to do, talking very fast and eating to calm down. Chronic stress may cause increases in your heart rate and blood pressure that could damage the walls of your arteries. Step back and look at the stress in your life, and consider reprioritizing the things you’re doing. Also, consider learning some stress-management techniques. Your local hospital or continuing education program may offer a class in stress reduction, or your doctor may be able to refer you to someone who can teach you some stress-reduction techniques. Trying yoga, meditation, visualization, progressive relaxation or deep-breathing exercises may also help you reduce your stress level.
not going public
You’ve finally decided to quit smoking, and you’ve even set a date to do it. Then you think, “I better not tell anyone in case I don’t make it.” Wrong! “Go up to whomever you know that cares about you -- family, friends, co-workers -- and say, ‘As of this date I am quitting smoking,’” suggests Dr. “Then, if those people in your circle see you smoking or see you struggling, they’re there to support you, and that’s essential. It also helps you because you’re accountable not only to yourself, but also to them.” Another tip? Wherever you used to stash your cigarettes, leave yourself a reminder note about how important your heart is, or how much your family depends on you.
saving up for the weekend
Drinking a small amount of alcohol may increase your levels of good cholesterol. The American Heart Association currently advises drinking up to one alcoholic drink a day for women and up to two for men. One drink is one 12-ounce beer, 4 ounces of wine, 1.5 ounces of 80-proof spirits or 1 ounce of 100-proof spirits. “A lot of people ask me if they can skip their glasses during the week and drink it all on Saturday night,” says Dr. “The answer is no. It doesn’t work that way. Higher quantities of alcohol can harm heart muscle, promote heart failure and arrhythmias like atrial fibrillation, as well as potentially damage other organs, including the liver.” Too much alcohol has also been shown to raise levels of triglycerides (a type of fat) in the blood -- one more reason to drink only in moderation and to spread it out over the course of the week.
Labels: Bananas, beans, check-up, chips, Cholesterol, citrus fruits, colorful foods, dairy products, floss, heart, holiday, nu, oil, potatoes, pretzels, sleep, snacking, think, Tomatoes, Vitamin D
