Take Care of Your Heart

TAKE CARE OF YOUR HEART

By Adedapo Aderele, B.Pharm N.D

Heart disease is the number one killer in the world. The incidence is even higher among corporate executives. It is all too easy to get consumed by the daily grind of your job. Leaving home before dawn in the hope of beating the traffic. The teeth gnashing that ensues when you still fing yourself stuck in the traffic. Bracing yourself as you step into the office to face the myriad pressures of the day ahead. Finally arriving back home late at night, too exhausted to even spend quality time with your family.

 Little wonder then that most people have already developed silent but extremely dangerous structural changes in their cardiovascular system. Even if it does not kill you, a damaged heart can seriously compromise your ability to pursue your career. The good news however, is that you can prevent, and in some cases, even reverse damage to your heart, no matter how old you are. The following are helpful tips to enable you maintain a healthy heart.

Stop Smoking – If you smoke, you increase your risk of heart attack by 250% compared to a non smoker. When you stop smoking, your heart rate and blood pressure will most likely drop to normal levels. If you are a non smoker ensure that you avoid inhaling second hand smoke.

Reduce Your Blood Cholesterol – You can do this by paying close attention to what you eat. Avoid saturated fat which stimulates the body to produce its own harmful cholesterol. Cut back on dairy products and red meat. Increase your consumption of fruits vegetables and beans.

Exercise – this helps your cardiovascular system by strengthening the heart muscle, improving blood circulation, reducing stress and fighting the formation of clots. The best kind of exercise for the heart is aerobic, the kind that uses large muscle groups for prolonged periods of time. These include brisk walking, jogging, running, cycling, dancing and lovemaking (yes, lovemaking).

Lower Your Blood Pressure – High blood pressure strains the heart muscle and damages the arterial walls. You can lower your blood pressure by reducing your sodium intake. Aim for less than 1500mg daily. Do not add salt to food after it is served. Avoid baking soda, mono sodium glutamate, salted snacks like cashew nuts, potato chips, plantain chips etc. also, increase your potassium intake by eating fresh fruits (not packaged fruit juices), vegetables, bananas, dates, beans. Get more fiber from oat bran, whole wheat products and legumes.

Eat plenty of oily fish for Omega-3 fatty acids which help lower cholesterol levels and inflammation of the artery walls. Take plenty of antioxidants like vitamins C and E and Beta Carotene.

Learn to cope with stress. Ensure that you put every aspect of your life in proper perspective.

Important

Advanced stages of heart disease need to be taken seriously. Signs that you should never ignore include

Persistent headaches, Dizziness , Unexplained profuse sweating , Blurred vision, Weakness or numbness on one side of the body, Crushing or ‘tight’ pain in the chest that may spread to the neck, jaw or left arm, Nausea and vomiting, Confusion, restlessness or anxiety., Any of these symptoms will warrant the immediate attention of a medical professional. The quicker you can get to a hospital the better your chances of survival and recovery.