When asked five years ago what the No. 1 killer of women was, the response was usually “breast cancer.” Today the answer is overwhelmingly “heart disease.” Following these seven simple steps can help to reduce your risks of developing heart disease. The American Heart Association has published “Life’s Simple Seven” in the hope of reducing Americans’ risk of heart disease by 20%.
1. Maintain an ideal body weight. Your body mass index should be between 18.5 and 24.5.
2. Get at least 150 minutes of moderate, or 75 minutes of vigorous, exercise weekly.
3. Don’t smoke.
4. Maintain your total cholesterol below 200.
5. Keep your blood pressure consistently below 120/80.
6. Ensure that your fasting blood sugar is below 100.
7. Eat at least four to five Heart Association recommendations for a heart-healthy diet.
The organization’s diet includes eating at least 4 1/2 cups of fruits and vegetables daily, eating oily fish such as salmon, trout, or herring at least twice weekly, limiting intake of sweets and simple sugars, consuming three or four servings of whole grains daily, and limiting sodium intake to less than 1,500 milligrams per day. Following these seven simple steps can lead to a prolonged and healthier life.
M! February/March 2011.
Corinne Hiser is a Family Nurse Practitioner with Regional Family Medicine in Mountain Home and adjunct faculty for the family nurse practitioner program at Arkansas State University Jonesboro.
Her honors include selection by the Mountain Home Business and Professional Women as a “Person of Influence” in 2010. She serves on the board for the Schliemann Center for Women’s Education.
Through her company, DK Health Care Consulting, Corinne offers motivational and wellness programs such as “Dare to Dream,” “Leave a Legacy,” “Simplify Life,” and “Becoming What God Wants Us to Be.”
Leave a Reply