By Fernando Boccalandro, M.D.
In these uncertain times in which COVID-19 continues to affect all aspects of our life, this heart month is an important reminder to take care of the most vital organ in our body – our heart. Use these days to reflect in your numbers including weight, blood pressure, cholesterol levels and glucose; and do an inventory of other known risk factors for heart disease, including smoking, physical activity, dietary habits, and stress management. If you’ve had a prior heart attack or stroke, keeping healthy habits really helps to improve your overall outcome.
Regarding recommended goals, we should try to maintain a body mass index of less than 25 Kg/m2 and a blood pressure less than 120/80 mmHg. Cholesterol goals can vary individually according to your medical history, but for patients with no prior cardiovascular history it is recommended a total cholesterol level of less than 200 mg/dl, LDL-cholesterol (bad cholesterol) less than 100 mg/dl, HDL-cholesterol (good cholesterol) above 40 mg/dl in men and 50 mg/dl in woman.
For glucose levels the hemoglobin A1c is measured and needs to be less than 5.7% for healthy individuals and less than 7% for diabetic patients. Smoking cessation should be a priority to keep a healthy lifestyle. Adults should at least aim for 150 minutes of moderate-intensity exercises weekly like brisk walking, recreational swimming or dancing, or 75 minutes of vigorous exercise every week.
We should avoid salt, saturated fat like red meats and whole-fat dairy’s, processed meats, sugars and refined carbohydrates like candies, bread, rice, flour, cakes and ice cream. Instead we should concentrate in fruits, vegetables, nuts, whole grain fish and lean cut of meats. Additionally, controlling stress through mindfulness, meditation, yoga, quality social interactions and getting at least seven hours of sleep a night are important considerations for a healthy heart.
Being attentive with these risk factors yearly with the help of your health care provider and assuring that they are controlled, transforms heart disease, which continues to be the leading cause of death in America in largely a preventable disease.
Your heart health is in your hands, and heart month is an excellent opportunity for you to sit in the driver seat and start the year promoting life-long healthy habits.
