Protect Your Body's Engine - The Heart

"Good" Cholesterol (HDL)
HDL cholesterol is the good cholesterol. It carries away cholesterol from the arteries back to the liver where it is prepared for elimination from the body. The higher your HDL cholesterol level scale, the more cholesterol can be eliminated from your body and the lower your risk of heart attack. While 50 MG/DL is a desirable level, aim for 60, since it will clean more of your bad cholesterol from the arterial walls.

Triglycerides
Triglycerides are, for simplification, what we call "fat". When you grab a handful of tummy, love handles or some other fat storage, you are grabbing triglycerides. However, unlike cholesterol, they are burned for energy or else stored in the body's fat stores to be used later. It is best to have triglycerides levels below 150. That means less fat.

High blood glucose, in someone who has fasted for 12 hours, suggests diabetes. A fasting blood glucose level of 110+ may indicate a glucose tolerance problem increasing your risks for diabetes. A fasting glucose level of 126+ indicates high risk. Your glucose level is

Blood Pressure

High blood pressure directly increases the risk of coronary heart disease (which leads to heart attack) and stroke, especially when it's present with other risk factors. High blood pressure can occur in children or adults, but it's more common among people over age 35. Blood pressure of 140/90 or higher is considered high risk.

Percent Body Fat (%)

Fat Body weight can be considered as two components, lean (muscle, bone, organs) and fat. The proportion of your weight from fat is termed ‘percent body fat.’ For your age and gender, a percent body fat of 9-17% is recommended, less than 5% is considered very lean, and more than 17% is a definite health risk.

Smoking

It's a fact that smoking damages the heart. Smoking decreases HDL levels, increases the likelihood of a blood clot, and damages the artery walls, causing cholesterol to be deposited, clogging the arteries. By not smoking you are practicing preventive medicine. Also try to avoid smoky environments. If you smoke, you should quit smoking immediately!       

Reducing Your Heart Risks              

To lower total or LDL "bad" cholesterol:

1. Limit fat intake, especially animal or saturated fat.
2. Avoid high cholesterol foods, such as eggs or meat.
3. Eat high fiber foods, such as oatmeal, brown rice, fruits, vegetables, and legumes (peas, beans, lentils).
4. Achieve and maintain a healthy weight.

To increase total or HDL "good" cholesterol:

1. Achieve and maintain a healthy weight.
2. Get regular, aerobic exercise (walk, cycle, hike, swim, aerobics, active sports, jog) 10-15+ aerobic miles per week.
3. DO NOT SMOKE

Note: Women usually have higher HDL levels than men. Estrogen replacement therapy raises HDL levels in post-menopausal women.

To lower Triglyceride levels:

1. Achieve and maintain a healthy weight.
2. Get regular, aerobic exercise (walk, cycle, hike, swim, aerobics, active sports, job) 30 min. or more (preferably) daily. Be sure to get your doctor's guidance before starting any exercise program if you have any health problems.
3. Limit intake of sugar and deserts.
4. Avoid or limit alcohol intake.

To lower Glucose levels:

1. Achieve and maintain a healthy weight.
2. Get regular, aerobic exercise (walk, cycle, hike, swim, aerobics, active sports, job) 30 min. or more (preferably) daily. Be sure to get your doctor's guidance before starting any exercise program if you have any health problems.
3. Limit intake of sugar and deserts.
4. Avoid or limit alcohol intake.

How to lower your blood pressure:

1. Achieve / maintain a healthy weight. Even a weight loss of 10 lbs. can do wonders.
2. Get regular, moderate, physical activity such as walking.
3. Eat foods low in fat, high in fiber, and adequate in calcium and potassium.
4. Avoid or limit alcohol intake. Alcohol can increase blood pressure.
5. Limit intake of salt and salty foods.
6. Keep stress moderate, get adequate sleep (7 to 8 hours daily) and take relaxation breaks.

How to exercise for the heart:

1. Exercise 3 to 4 times / week minimum, daily if possible.
2. During your exercise it is recommended that your heart rate reach 94 to 112 beats / minute.
3. Exercise for a minimum of 20 to 30 minutes, 30 to 60 is optimum.
4. Start at an easy level and progress gradually. Remember to get your doctor's guidance before starting any exercise program if you have any health problems or you are over age 40 and not use to vigorous activity.
5. Examples of exercise include (but not limited to) walking, hiking, climbing hills, low impact aerobics, bicycle riding (including stationary), active gardening (mowing, digging, raking leaves,) and active sports.

How to maintain a healthy weight:

1. Dieting doesn't work. Learn to eat healthy low fat meals and avoid late snacks.
2. Be active and try to get 30+ minutes of moderate to vigorous physical activity daily.
3. Avoid excessive stress, get adequate rest, and take time for yourself.

How to stop smoking:

1. Forty five (45) million people have stopped smoking, most of them on their own. You can too!
2. For best results, follow a self-help guide to quit or join a support group.
3. Ask your doctor for help and guidance or contact the local lung or heart association