Cardiovascular Disease (including heart disease and stroke) is the number 1 killer in the United States and is responsible for 1/3 of all deaths in America.  According to the Chronic Disease Control and Prevention heart disease is estimated to cost over $503 billion dollars in 2010. Americans visit the doctor more than 79 million times for treatment and management of this disease and there are more than 6 million hospitalizations each year.

These statistics are staggering. However, we can do a lot to prevent heart disease. According to the National Heart, Lung, and Blood Institute we can lower the risk of heart disease by a whopping 82% by avoiding all uses of tobacco, staying physically active, maintaining a healthy weight and making healthier food choices.

So what is Heart Disease? It is a disorder of the blood vessels that can lead to a heart attack. A heart attack happens when an artery is blocked preventing oxygen and nutrients from getting to the heart. If you have heart disease or a history of heart disease in your family it is very important to work with your doctor on a protocol that is best for you. I am not a doctor and this wellness tip is intended only to look at some lifestyle changes that you can make that may help you live a healthier life while reducing your risks of a heart attack.

As Americans we tend to consume a diet that is full of processed foods low in nutrition, lots of sugar and its substitutes and high in the wrong kind of fats. Many Americans also lead a very sedentary lifestyle with little or no exercise. If you have heart disease your doctor can give you all kinds of medicine and perform procedures to help you survive. However, it is up to you to do your part and make changes to your lifestyle. It is frustrating for your doctors to have you come back for a return visit and not make the changes you need to. You are ultimately responsible for your own health. You owe it to yourself and your family to take control of it.

So what can you do? First of all, avoid red meat, dairy products and many oils high in fat and reduce your sodium intake. You can use a variety of herbs and spices to replace salt in your meals. Choose lean cut meats, removing the fat. You need to also use portion control. Too often we are eating double to triple size meal portions. This will not help you maintain a healthy weight. If you are eating out, try splitting a meal or ask for a “to go box” before you begin eating. Once you put your fork in your mouth it will be much more difficult to only eat half of what is on your plate. Three ounces of meat is equivalent to the size of a deck of playing cards. If you are eating at home, use a salad plate to put your food on. This will psychologically help you feel like you are eating more and keep you from putting too much on your plate.

Fill up on fruits and vegetables. We tend to eat way too little whole foods. Half your dinner plate should be vegetables. Instead of deserts that are high in calories and fats such as cookies, cakes and ice cream try having some fruit instead. Some fruits and vegetables that are known to have positive effects on the heart are beets, avocado, pomegranate, the acai berry, mushrooms, celery, okra and eggplant.

Walnuts are also very good for reducing cholesterol. A study by the Lipid Clinic at the Endocrinology and Nutrition Service in Barcelona Spain shows that 1 handful of raw walnuts a day can reduce the total and LDL cholesterol by 5 to 15%

It is important to add physical activity in to your daily routine. According to the Centers for Disease Control and Prevention 60% of Americans are not getting enough exercise. It is recommended that we get thirty minutes of moderate exercise most days of the week. Moderate exercise includes walking and swimming plus weight bearing activities such as the use of hand weights. Tai Chi, Yoga, Pilates, and Qigong are also great forms of exercise known to improve oxygen circulation and boost energy.

As with all things your state of mind is also very important. Avoid thinking about things that may cause you stress or make you angry. Be sure to get 6 to 8 hours of sleep each night and focus on things that bring joy and happiness into your life.

There are a lot of free resources available to you that will provide you with more information.

Heart Health Web Sites

National Heart, Lung, and Blood Institute: www.nhlbi.nih.gov and the American Heart Association:www.americanheart.org