National heart month

27 Jan 2012

Now is the perfect time to be thinking about your heart as February celebrates National heart month.

Your heart is a muscle like any other muscle, the more exercise it gets, the bigger it gets.

The single worst risk factor for heart disease for both men and women is lack of exercise. However, becoming a little more active will make a great difference to your heart.

Exercise should be included in everyday activities as the more physical exercise you do, the better your fitness, the lower your risk of heart disease.

Below are different ways that exercise can help lower the risks of heart disease:

• Lowers blood pressure
• Improves circulation by preventing blood clots that can lead to heart attacks and strokes
• Helps weight loss
• Increases good HDL cholesterol that can form fatty deposits in the arteries and contribute to heart disease
• May reduce levels of bad cholesterol that can form fatty deposits in the arteries and contribute to heart disease
• Reducing inflammation in the arteries
• Helping keep blood vessels open and flexible.

 Effects of exercise on heart failure

Traditionally heart failure patients have been discouraged from participating in exercise. However in recent times exercise such as progressive resistance training performed under medical supervision is proving to be helpful for select patients with stable heart failure since it strengthens muscles, which commonly weaken the disorder.

Note: Exercise is not appropriate for all heart failure patients.

Heart attacks from exercise

Only a small percentage of heart attacks occur through strenuous exercise. Although very rare, they still need to be considered.

Listening for warning signs

According to research, at least 40% of young men who die suddenly during a workout have previously experienced, and ignored, warning signs of heart disease.

Simply listening to the body is the best preventive tactic. Seek medical advice if following exercise you experience any of the following symptoms:

• Chest pain
• Shortness of breath
• Irregular heartbeat

 Heart health and diet

As well as regulating your exercise to improve heart health, your diet must also be monitored as what you can eat can have a big impact on the health of your heart.  

A poor diet consisting of high fat, sugar and salt can contribute to weight gain, raise blood pressure and increase cholesterol levels. All of these are risk factors for heart disease.

Here are 6 principles of healthy eating for the heart:

1. Eat regular meals
2. Cut down on high sugar foods and drinks
3. Reduce the amount of fat in your diet
4. Eat five portions of fruit and veg a day
5. Cut down salt intake
6. Moderate alcohol

So next time you are exercising remember not only the benefits it has on your fitness but also the benefits it has on your heart.