Published: January 30, 2008 01:16 pm            

February is National Heart Month

Here’s a question: “What is the leading cause of death of American women?” OK - the title of this piece probably gives you a BIG clue! Heart disease kills more American women than all forms of cancer combined. 1 in 4 deaths in American women is due to heart disease!

Here’s another question: “When do the artery wall changes that lead to coronary heart disease begin? During middle age? As a young adult? NO! The fact is that overweight and sedentary children, especially those who are "junk food junkies" with diets high in saturated fat, are well on their way to becoming adults with significant risk for heart disease. Clinical research has now confirmed that elevated cholesterol levels in children are directly associated with the development of atherosclerosis (arterial plaque build-up) starting at a young age.

One more question: “What is the leading cause of death of American men? You guessed it! Coronary heart disease. It’s estimated that about 31.6 percent of Latino men, 37.2 percent of non-Latino white men, and 44.6 percent of black men have coronary heart disease.

This is a serious problem for all Americans.

Studies continue to confirm that diet and exercise do matter, even in children, when it comes to heart health. Therefore, it's especially important

that children learn to develop appropriate behaviors that minimize their risk for heart disease later in life.

Your heart health depends on a life-long commitment.

It's not hard to reduce your risk for heart disease. Start today with small, simple actions like these:

Get a checkup. Let each birthday remind you that it's time for your yearly checkup and a talk with your doctor about how you can reduce your risk for heart disease.

Get off the couch. Step, march or jog in place for at least 30 minutes five days a week, you can even do it while watching TV.

Quit smoking in four steps. Can't go "cold turkey"? Cut the number of cigarettes you smoke each day in half; then cut that number in half; cut it in half again; finally, cut down to zero!

Drop a pound or two. Cutting out 500 to 1000 calories a day can help you lose one to two pounds a week and bring you closer to a heart-healthy weight. To help you stay on track, keep daily records.

Check out the nutrition facts panel on packaged foods:

Aim for a total intake of no more than 2,300 milligrams (about a teaspoon of salt) a day.

Limit total fat intake to less than 25-35 percent of your total calories each day;

Limit saturated fat intake to less than 7 percent of total daily calories;

Limit trans fat intake to less than 1 percent of total daily calories.

Limit cholesterol intake to less than 300 mg per day, for most people. If you have coronary heart disease or your LDL cholesterol level is 100 mg/dL or greater, limit your cholesterol intake to less than 200 milligrams a day.

        

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