● American Heart Association (www.heart.org) ● Cleveland Clinic (www.clevelandclinic.org) ● Heart Health Education (www.healthedco.com) If you have any suggestions on what you would like to see in Clean Slate each month, feel free to email me at [email protected]. Please put “VUE reader” in the subject. The information provided in this article is provided for educational pur- poses only and does not substitute for professional medical advice. • The number one risk factor in heart disease is untreated hypertension (high blood pressure). Although standards have wavered in what ideal ranges are, the latest studies show the greatest benefits come from blood pressure readings of 120/80. Genetics can and do play a part in blood pressure, but the majority of the time can be controlled or at least helped by changes in lifestyle and behavior. • High blood and lipid abnormalities (high LDL cholesterol). This is what leads to the formation of plaque that leads to atherosclerosis. • ApoB - (Apolipoprotein B-100) test is a blood test that can tell you about your risk for cardiovascular disease. To do this, it measures the amount of ApoB, which carries substances in your blood that help make plaque, a waxy fat that can block your arteries. (High ApoB number=greater the risk). 1. SMOKING: (This includes secondhand smoke exposure). Hard fact: If you smoke, you are almost three times more likely to die of heart and blood vessel disease (including heart attack and stroke) compared to people who don’t smoke. 2. OBESITY: A study from Johns Hopkins showed for every five point increase in BMI, the risk of heart failure rose by 32%. 3. UNHEALTHY DIET: Eating a diet of processed foods that are high in saturated fats, high sodium, and sugar contributes to weight gain, diabetes risk, and in turn, risk of heart disease. 4. PHYSICAL INACTIVITY: A recent study showed that those in the top 25% of all physical activity (both moderate and vigorous intensity) had an average reduction in risk of heart disease between 48 and 57%. After just seven days of quitting smoking, your carbon monoxide level in the blood drops to the level of someone who does not smoke. As I stated earlier, genetics do play a part in our heart health, but we still play a part by how we live. As I often tell clients, “control the controllables”. • Lower sodium intake (ideal range is no more than 1,500 to 2000 mg daily). • Control your weight. It is estimated that obesity accounts for 65-78% of cases of primary hypertension. Losing even five lbs. can lower your blood pressure. The more weight you lose, the more blood pressure can drop. • STOP smoking. • Become active! As little as a daily walk has been shown to have slight improvements in your heart health and blood pressure. Look for ways to add steps to your daily routine and explore options on how to move more. Your heart is a muscle and can be strengthened. • Manage stress. This one can be a bit of a challenge, but look for ways to help deal with the daily stressors you are exposed to. In many studies, quitting smoking has cut the risk of heart attacks or dying by half or more* (National Heart, Lung, and Blood Institute) Writing this in honor of my dad, Bobby Morris, and my stepfather, Jim Wallace, both who lost their battle with heart disease last year. Watching the effects of a heart that no longer works has made heart disease/prevention a passionate cause for me. 44 FEBRUARY 2024 | INTHEVUE.COM
