Health & Nutrition Plus Motivation : Take Care Of Your Heart

Your Heart

All my life I have been fascinated by this small organ in our body that essentially is the life source as we know it. Without our hearts we will not be able to exist. Yet, we know so little about the intricate parts and functions of this organ.

I’m in my mid 50’s and generally in good health, but have a history of heart disease running rampant in my family tree. Obviously, I am very concerned about living a long and healthy life. The lack of knowledge on my part about what I can do to make sure my heart functions as long as possible, lead me to this journey of discovery, learning and understand of the intricate function of my heart. So, I decided to embark on a journey of learning everything there is to know about my heart and share my findings with everyone. With that in mind, I start with some general information that most people may know, but yet refuse to follow. Hopefully, this will resonate with you and encourage you to take care of your heart as it should be.

Heart Health

The heart beats about 2.5 billion times over the average lifetime, pushing millions of gallons of blood to every part of the body. This steady flow carries with it oxygen, fuel, hormones, other compounds, and a host of essential cells. It also whisks away the waste products of metabolism. When the heart stops, essential functions fail, some almost instantly.

Given the heart's never-ending workload, it's a wonder it performs so well, for so long, for so many people. But it can also fail, brought down by a poor diet and lack of exercise, smoking, infection, unlucky genes, and more.

A key problem is atherosclerosis. This is the accumulation of pockets of cholesterol-rich gunk inside the arteries. These pockets, called plaque, can limit blood flow through arteries that nourish the heart - the coronary arteries - and other arteries throughout the body. When a plaque breaks apart, it can cause a heart attack or stroke.

Although many people develop some form of cardiovascular disease (a catch-all term for all of the diseases affecting the heart and blood vessels) as they get older, it isn't inevitable. A healthy lifestyle, especially when started at a young age, goes a long way to preventing cardiovascular disease. Lifestyle changes and medications can nip heart-harming trends, like high blood pressure or high cholesterol, in the bud before they cause damage. And a variety of medications, operations, and devices can help support the heart if damage occurs.

Get FITT to better fight heart disease

If you've been diagnosed with heart disease, the FITT approach can reduce your risk for heart attack and stroke.

About half of all Americans have at least one of the key risk factors for heart disease, such as high cholesterol, high blood pressure, and excess weight.

You can address those risks with a heart-healthy diet and medications to lower blood pressure and cholesterol levels. But perhaps the biggest boost you can give your heart is regular aerobic exercise.

"If you have been diagnosed with heart disease or are at high risk for the condition, then you have to work with your physician to create a plan to get up and get moving," says Dr. Sawalla Guseh, a cardiologist with Harvard-affiliated Massachusetts General Hospital.

Checking the boxes

Aerobic exercise checks off multiple boxes on the heart attack and stroke prevention list. For instance, it helps burn calories and fat for weight loss. It can keep arteries from getting stiff from aging, which translates to better blood pressure readings and less stress on the heart. Aerobic exercise also keeps blood sugar levels in check and fights heart-damaging stress and inflammation.

Most people recognize that exercise is good heart medicine. Still, those with heart disease or at high risk for it may feel uneasy about putting their heart through that kind of stress.

"Some people may think that if they move too much, they'll have a heart attack," says Dr. Guseh. "But regular heart-pumping exercise is exactly what they should do."

Your doctor or cardiologist can work with you to create an exercise program tailored to your specific heart health needs, fitness level, and personal interests. It often follows a simple formula called FITT: Frequency, Intensity, Time, and Type.

"The approach is no different than what people need for general health and wellness," says Dr. Guseh. Here is a look at what your program may include.

Frequency. Federal guidelines recommend a minimum of 150 minutes of moderate-intensity aerobic exercise over five days per week. The more you can do beyond this — like up to 300 minutes — the better.

Intensity. A moderate level of intensity is ideal. "This amount of effort makes the body and heart work enough to get the benefits of exercise, but not too much, where it places a person at risk," says Dr. Guseh.

But what does "moderate intensity" feel like? "Intensity is highly personal," says Dr. Guseh. "What is low intensity for one person is high for another, and vice versa, and depends a great deal on a person's current fitness level."

To find that sweet spot of moderate intensity when exercising, use the simple "talk test." "If you can carry on a conversation without laboring while exercising — but you can't sing — that's a good measure of moderate intensity," says Dr. Guseh.

Always remember that exercise should feel good, he adds. "Listen to your body. If you experience any discomfort, then back off, and if you feel any chest or shoulder pain, or even jaw pain, see your doctor."

Time. It doesn't matter how you get in at least 150 weekly minutes. "Dividing that time into 30-minute workouts most days of the week means you won't do too much at one time," says Dr. Guseh. "But you might prefer longer sessions, say one hour of exercise three days per week. Inevitably, how you get in that time is up to you."

You also don't have to do your workout all at once. "You can break up your workouts throughout the day, like some time in the morning and then again in the early evening," says Dr. Guseh.

Also, don't skip exercise if you can't do your regular routine, or even if it's less than moderate intensity. "A low-level activity for 10 minutes is always better than nothing," he says.

If lack of motivation keeps you from putting in the required time, enlist a workout partner (while adhering to COVID physical distancing guidelines). "When you are accountable to others, you are much more likely to be more committed," says Dr. Guseh.

Type. It's a cliché, but the best aerobic exercise really is the one you enjoy. "If you like a particular type of activity, you are more likely to stick with it. It's that simple," says Dr. Guseh. "Anything that gets you winded and works up a light sweat is ideal."

Many activities meet the definition of low-to-moderate intensity, such as racquet sports, swimming, speed walking, cycling, mid- or long-distance running, treadmill workouts, and even gardening or dancing.

Give your heart a lift

Recent guidelines emphasize the importance of strength training to complement — but not substitute for — aerobic exercise. They suggest two to three days a week of strength training. You should do 10 to 15 reps for each set of exercise at 40% to 60% of your one-repetition max (the maximum amount of weight you can safely lift one time). Your routine should consist of eight to 10 different upper- and lower-body exercises. It's best to consult a personal trainer to set up the right routine and help you choose the proper weights. Even during the pandemic, many gyms offer one-on-one personal training or Zoom sessions. You can then perform the exercises at home.

Disclaimer: No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

Resource: Harvard Health Publishing – Harvard Medical School

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