“And the beat goes on …” – Sonny and Cher, 1967
The beat of our hearts – something we often take for granted; though, I believe we are all aware of the American Heart Association’s use of February as recognition of the importance of good heart health and the very serious situation that we face when we don’t care for our hearts. (In this column, I am writing about the physical aspect, not the emotional one – although that can certainly affect our health as well.) Additionally, unfortunately some of us are born with heart issues that are not a result of our lifestyles and again that is not a subject specifically referenced here. The statistics on heart disease are staggering, much like the statistics on obesity:*
- Heart disease strikes someone in the U.S. about once every 43 seconds.
- Heart disease is the No. 1 cause of death in the United States, with over 702,880 deaths in the U.S. last year.
- Heart disease is the No. 1 killer of women, taking more lives than all forms of cancer combined.
In 2018, about 400,000 people experienced out-of-hospital cardiac arrests in the United States. Of those treated by emergency medical services, 10.6 percent survived. Of the 19,300 bystander-witnessed out-of-hospital cardiac arrests in 2011, 31.4 percent survived.
Less than 1 percent of U.S. adults meet the American Heart Association’s definition for “Ideal Healthy Diet.” Essentially no children meet the definition. Of the five components of a healthy diet, reducing sodium and increasing whole grains are the biggest challenges. Eating patterns have changed dramatically in recent decades. Research from 1971 to 2004 showed that women consumed an average of 22 percent more calories in that span and men consumed an average of 10 percent more. The average woman eats about 1,900 calories a day and the average man has nearly 2,700, according to the government figures. Hypertension is projected to increase about 8 percent between 2013 and 2030.1
Heart health can be a complicated topic dependent upon your family health history and your lifestyle choices. Obviously, your primary care physician should have your complete health history which includes information about your family as well as your food choices, any drug, alcohol or tobacco use, and your usual level of activity. From that point he/she may, if warranted, refer you to a cardiologist for further evaluation. Cardiology can determine any steps needed to alleviate potentially serious issues.
In the meantime, we can all practice good heart health through a sensible eating plan which includes mostly vegetables and fruits with complex carbohydrates and clean protein while eliminating saturated and trans fats. Tobacco should be completely avoided and alcohol use kept to a minimum. Those of you who regularly read my column (thank you!) are aware that I am passionate about keeping these bodies moving! Whatever that is for you – walking, dancing (my favorite!), golf, pickleball, cycling, etc. there are many choices. There are many ways to incorporate movement into your life so just Do It! as Nike reminds us!
*American Heart Association
Sharon McMahon, CNWC
The opinions expressed in this article are not intended to replace advice of your personal physician or licensed health professional. Please consult your physician for any issues you may have related to nutrition or fitness activity.