The beating of our heart is so automatic that it’s easy to take it for granted. Our hearts work powerfully from the time we’re in the womb until the day we die and we never even have to think about it. That is, until something happens.
Genetics play a very large role in our heart health. While we can’t control our genetic makeup, DNA is not destiny. DNA may predispose us to heart disease, but many factors can be controlled to reduce our risk of heart disease dramatically. We do have choices.
What we eat every day significantly affects our heart health. Vegetables, fruit, grain and fiber are all foods that contribute to a healthy heart. Fish should be eaten twice a week, especially cold-water fish. Fat, especially saturated and trans fats, should be limited in our diet, along with sodium and cholesterol. The choices we make every day impact how we feel, how much we weigh and the health of our hearts.
Lifestyle choices also affect our heart. To deal with stress, some people overeat, drink or smoke, all of which can damage our heart. Not getting enough sleep can have a serious effect on the heart. The heart relaxes and recuperates considerably during sleep. Meeting with friends on a regular basis for social interaction is good for our heart. Sharing, loving, and caring for one another is emotionally and physically positive.
Like any muscle, the heart can be strengthened through exercise. Ideally, we should devote at least 30 minutes to exercise every day. Brisk walking may be the ideal exercise and everyone already knows exactly how to do it! Avoid escalators and elevators; take the steps. Don’t cruise the parking lot to find the closest space, go to a far corner and walk briskly to your destination. Exercise is cumulative: every two or three minute block of exercise is good for your heart. Make choices to build up your exercise program and follow through with it, whether you’re walking, swimming or working out at a fitness center.
By Joel Samick. Joel Samick is a group exercise instructor at the Kennett Area YMCA, Kennett Square.
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