Health & Safety

February 1, 2013

Lower risk for heart disease

SHARI LOPATIN
TriWest Healthcare Alliance

One out of every four women dies from heart disease in the U.S., according to the National Heart, Lung, and Blood Institute.

It’s the top killer of U.S. women and men.

Heart disease begins with damage to the lining inside the heart’s arteries. Certain factors contribute to this damage, including smoking, high cholesterol, high blood pressure and high blood sugar.

However, the risk for heart disease can be lowered by implementing the top four methods.

Maintain a healthy weight

The U.S. Department of Health and Human Services says that being overweight raises the risk for developing heart disease. Therefore, make sure you maintain a healthy weight — or Body Mass Index — for your height.

The Centers for Disease Control and Prevention offer a BMI calculator on their website. After typing in your height and weight, the BMI calculator will show if you’re within a healthy weight range. To lose weight:

  • Look at ways to exercise more throughout the week
  • Consider decreasing meal portion sizes
  • Eat more fruits, vegetables and lean meats (such as poultry or fish)

Quit smoking

Smoking is a major risk factor for heart disease. The nicotine in cigarettes increases blood pressure; and high blood pressure damages the heart’s arteries. Smoking can also cause blood clotting and may directly damage cells that line arteries in your heart.

Monitor blood pressure — and lower it if necessary

“Years of high blood pressure can lead to heart disease,” according to the DHHS website. “People with high blood pressure often have no symptoms, so blood pressure should be checked every one to two years, and people should get treatment if needed.”

Besides medication maintaining a healthy weight, blood pressure can be lowered by limiting stress (or coping with it well) and exercising at least two hours and 30 minutes each week.

Test for diabetes and high cholesterol regularly

Too much cholesterol can clog arteries and keep the heart from getting the blood it needs. Having diabetes raises the chances of developing heart disease. With both these issues, the only way to detect something wrong is through a blood test.

Cholesterol can be lowered by losing weight and eating a healthy diet full of fruits, vegetables and whole grains. And while diabetes can’t be fixed once it’s been diagnosed, it can be prevented by maintaining a healthy weight and getting plenty of exercise.




All of this week's top headlines to your email every Friday.


 
 

 
DT_JTC0216

Supreme allied commander comes home

Gen. Philip Breedlove, left, NATO supreme allied commander, Europe, visited Luke Air Force Base Sept. 12. Brig. Gen. Scott Pleus, right, 56th Fighter Wing commander, briefed the general on Luke’s evolving mission to train F-3...
 
 
Senior Airman Grace Lee

Command post chief averts potential disaster

Senior Airman Grace Lee Capt. George Normandin, 56th Fighter Wing Command Post chief, received the Aviation Safety Well Done Award Sept. 2, presented by Brig. Gen. Scott Pleus, 56th FW commander. Normandin took control of an F-...
 
 

You are what you eat

“You are what you eat.” This is a generic statement or a notion. It implies that if you eat healthy, you will be healthy. But how true is this in the world today? What we eat, drink, wear, drive and buy is often an attempt to construct a social identity. It lets others know who...
 

 

Knowledge equals power

The phrase “knowledge is power” is said to originate from Sir Francis Bacon in 1597. Personally, I remember learning the phrase from the old television show “School House Rock” theme song. The key idea behind the phrase is the more knowledge you accumulate, the more “power” you will have. Here is a simple breakdown: knowledge...
 
 
Senior Airman
MARCY COPELAND

EOD Airman changed for good by life experiences

Senior AirmanMARCY COPELAND Tech. Sgt. David Gerig’s, 56th Civil Engineer Squadron Explosive Ordnance Disposal team chief, first assignment after technical school was Kadena Air Base, Japan. The challenges in life are often w...
 
 

News Briefs September 19, 2014

CFC kick-off The 56th Fighter Wing Combined Federal Campaign kick-off charity fair is 9 a.m. Monday in Bldg. 1130 auditorium. Learn about the 2014 campaign ‘Serving Our Country. Supporting Our Community.’ and visit with local charities. For more information, call Maj. Jennifer Preyer-Bonton at 623-856-7144. Hispanic Heritage Month National Hispanic Heritage Month began Monday and...
 




0 Comments


Be the first to comment!


Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>


Directory powered by Business Directory Plugin