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.


 
 

 
Airman 1st Class 
PEDRO MOTA

MMA ramps up combat training

Airman 1st ClassPEDRO MOTA Team Ill Brasil brings a new style of martial arts to the base. The Luke Air Force Base Bryant Fitness Center now offers discipline specific martial arts training Monday through Friday at the Combat T...
 
 

DUI in Arizona: You can’t afford it

Arizona has some of the toughest drunken driving laws in the United States. The average overall cost of a DUI in the state of Arizona is around $10,000. Crazy, right? Ten thousand dollars may seem hard to swallow at first, but first time offenders often find themselves paying considerable unforeseen expenses throughout the course of...
 
 

Is being good, good enough?

In today’s Air Force can you settle with just being good? I say, “No.” With the Air Force executing the deepest force cuts since the end of the cold war with programs such as the Quality Force Review Board and the Enlisted Retention Board, what you do and how well you do it matters more...
 

 

Your career – as easy as 1, 2, 3

Oftentimes at retirements we hear the phrase, “This is one chapter in my life.” No matter what our goal is, whether it is to serve for four years or 20 years, each of us will leave the Air Force at some point. This leads to the question, “What does it take to have an Air...
 
 
Tech. Sgt.
LOUIS VEGA, Jr.

Reserve recruiter has heart of bull

Tech. Sgt.LOUIS VEGA, Jr. Master Sgt. Stanley Iakopo, Air Force Reserve Command recruiter with the 944th Fighter Wing, puts Joe Vigil, pro fighter and assistant trainer, in a hold while training at Peraza Boxing and Mixed Marti...
 
 

News Briefs July 18, 2014

Base-wide exercise The 56th Fighter Wing will conduct an active-shooter exercise Aug. 15. The exercise will include military and local, county and state law enforcement, and fire departments. On and off-base residents should expect traffic disruptions, gate closures or delays, and interruptions of customer service operations. Expect to see simulated explosions, smoke, role players depicting...
 




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