Take steps (big or small) toward better health; CDC has tips for American Heart Month
DANIEL CLIFTON • PICAYUNE EDITOR
MARBLE FALLS — Sometimes the best thing you can do for your heart is simply putting one foot in front of the other.
“Something as simple as walking can make a huge difference for your heart,” said Dr. Elissa Thompson of the Austin Heart regional office in Marble Falls. “Exercise always helps.”
As the country celebrates American Heart Month in February (how many of you knew that?), it’s a good time to take some steps or make a few adjustments to protect your heart. Despite the attention heart disease gets, it and its related conditions are still the biggest threats to American lives than anything else.
According to the Centers for Disease Control and Prevention, heart disease is the leading cause of death for both men and women in this country. And it appears to be spreading its grip from older Americans to younger ones.
“Younger men in their 40s and 50s are the fastest-growing population when it comes to heart attacks,” Thompson said. “So it’s not just something that happens to ‘older’ people. It can really affect just about anybody.”
Unfortunately, the problem only seems to be escalating. Thompson, a cardiologist, pointed out one of the biggest risks contributing to heart disease in the United States is diabetes, particularly type 2 diabetes.
“It’s really incredibly dangerous to the heart,” she said. “It’s almost more dangerous than tobacco.”
The increase in type 2 diabetes cases, especially in younger individuals, began showing up in the mid-1990s when the country started experiencing an obesity problem, Thompson said. She attributed this issue to inactivity and to too much processed foods in the American diet.
But hope is not loss.
“There are little things that everybody can do,” Thompson said.
Walking, or other physical activity, is a good start. Thompson hosts a weekly walk every Saturday at the Austin Heart clinic, 1800 Mormon Mill Road in Marble Falls. It starts between 8 a.m. and 9 a.m. Participants walk north along Mormon Mill Road as far as they want. Thompson said the distance is up to each person.
The event is free, and participants can even get their blood pressure checked for free as well.
This year, Atkins Pharmacy has signed on with the weekly walks. Thompson said thanks to Atkins, the event includes a weight-loss challenge so people can earn gift certificates and prizes.
The weekly walk has grown over the past year. But Thompson said people don’t have to participate in her group to get the benefits of walking. There are numerous places across the Highland Lakes to get out and stretch their legs.
Another aspect of heart health is diet.
“No one likes diets, but it’s really important for all of us to scrutinize what we’re eating,” Thompson said. Two of the biggest things to look for on labels or on menus is the carbohydrate and sodium content of food. “Count carbs and watch your sodium.”
She said the average person should stick to 70 grams or less of carbohydrates a day and 1500 milligrams or less of sodium. But with one can of regular soda containing 80 grams of carbohydrates, she realizes it’s difficult.
The best advice: Eat unprocessed food as much as possible.
“One thing is to stay to the periphery of the grocery store because that’s typically where the fresh and unprocessed foods are,” Thompson added. As for eating out, check the Internet for entrees’ carb and sodium numbers if they are not listed on the menu. Ironically, sometimes it’s the fillet mignon and a small side salad that has fewer carbs and sodium than a specialty salad.
“There are actually lots of good, healthy foods available now in grocery stores or even in restaurants,” she said. “You just have to hunt for them.”
Tips the CDC recommends for heart health include:
- eat a healthy diet
- maintain a healthy weight
- monitor your blood pressure
- don’t smoke
- limit alcohol use
- manage your diabetes if you have it
- get your cholesterol checked
- take your medicine to treat any heart-related conditions you may have
For more information, go www.cdc.gov/features/HeartMonth or talk to your physician.
daniel@thepicayune.com