According to the American Heart Association, Prudent Heart Living is a lifestyle that may minimize the risk of future heart disease. As a nurse and an American Heart CPR Instructor, I inform students and patients of the factors that affect their health. I also teach them how to decrease the factors that are responsible for heart disease. This article references the Heartsaver Plus Manual (also the manual I use to instruct my classes.)

1. Don’t smoke. Smoking can cause heart disease, coronary artery disease, and lung cancer. Smokers are twice as likely to die of a heart attack as is a non-smoker. Second hand smoke (also known as passive smoking) can also cause an increase in diseases affecting the heart and lungs. Billions of dollars are spent each year in health care to treat those persons who have contracted these diseases from years of smoking.

2. Regularly check your blood pressure. Uncontrolled high blood pressure can cause damage to blood vessels in the major organs. Unregulated high blood pressure can lead to stroke, heart attack, and liver failure. While there is normally not a known cause for high blood pressure, the majority of the time it can be effectively treated by diet, exercise, and in extreme cases, medication.

3. Lower fat and cholesterol in your daily diet. Your body creates it’s own cholesterol naturally, so there is no need for an increase in cholesterol intake as you age. The highest levels of cholesterol can be found in eggs, red meats, milk and dairy products. The excess fat and cholesterol are deposited in the artery. This narrows the passage in the artery, increasing blood pressure. If these deposits were to break off into the bloodstream, they could be carried to the heart or the brain causing blockages leading to a heart attack or stroke. In lowering your daily intake of fats and cautiously using oils in cooking you can drastically reduce your risk of heart disease. Caution is also advised when consuming fried foods. Use of skim milk and egg substitutes are encouraged as low-fat, low-cholesterol alternatives. When changing your diet always consult your doctor or nutritionist for proper advice.

4. EXERCISE. Regular exercise promotes circulation stimulation, muscle toning, and works in burning excess fat. People who lack the proper amount of daily exercise (commonly known as couch potatoes) are found to have higher occurrences of heart disease. However, before you begin an exercise regimen, consult your physician to assist you in analyzing your current condition and which exercises are best for you. Your doctor will also advise how quickly to progress in this regimen.

5. Finally, control your weight. Being overweight can increase your risk of fatal heart. It can also lead to high blood pressure, higher cholesterol, and diabetes. Decreasing your weight is beneficial; however, there is no quick way to lose weight. Most fad diets can be dangerous to your health. To safely lower weight, decrease fat intake, exercise regularly (see #4) and count calories. Your physician or dietician can provide you with proper amount of calories needed daily as well as daily nutritional requirements.

In conclusion, eat healthy, watch fat intake, and exercise regularly. Weight control and the absence of smoking are especially important in a maintaining a healthy heart. These tips and regular consultation with your physician can help you live a healthier lifestyle. If you would like to learn more about decreasing the risks of heart disease contact your physician or the American Heart Association. If you are interested in learning American Heart CPR contact your local professional fire department, rescue squad, or hospital for dates and times of classes being offered.

Princeton Firefighters Local 466

Sean S. Wyatt LPN