Contact: Bev Hillman
Vancouver Personal & Physical Training
PH: 604-948-0709
February, 2005

Heartfelt Fitness Advice
By: Bev Hillman
Vancouver Personal & Physical Training

February is heart month - what better time to revisit the risk factors that contribute to heart disease and stroke. Cardiovascular diseases (diseases of the heart and blood vessels, including heart attack and stroke) are the leading cause of death for both men and women in North America.

There are multiple risk factors that contribute to CVD. Awareness of these risk factors will help us understand them and take steps to reduce the dangers of CVD through healthy lifestyle choices.

The leading cause of cardiovascular disease is atherosclerosis (hardening of the arteries) in which major arteries become progressively clogged with plaque. Atherosclerosis begins in childhood and progresses slowly throughout the years. When arteries that supply oxygen and nutrition to important organs such as the heart and brain become too clogged, life threatening heart attacks or strokes can result.

While family history is a risk factor that cannot be altered, it is still very important to know about that history. If there is a lot of atherosclerosis in your family, especially if problems arose in relatives at young ages, you will need to make all possible changes to the other factors to reduce your risk. A high risk family history often helps people to get an earlier start and to be more committed to stay on track toward improving their health.

These are the risk factors that you can alter:

Cigarette Smoking - Smoking is the number-one preventable cause of heart attacks and the leading cause of artery disease. The chemicals in cigarette smoke enter the blood stream and accelerate the aging of the cardiovascular system and the progression of atherosclerosis. The good news is that if you stop smoking, your risk level drops after five years to a level close to that of a nonsmoker. (See www.trainwithbev.com/kick-the-habit)

Hypertension - People with high blood pressure are two to three times at greater risk of CVD then people without it. Three blood pressure readings of 140/90 millimeters of mercury (mm Hg) or higher in one month indicates hypertension. Having your blood pressure checked regularly is important for everyone since high blood pressure often has no noticeable symptoms and all too often the first "sign" of hypertension is a heart attack, stroke or kidney problems. Exercise, weight loss, stress busting and dietary changes including reduced consumption of salt and alcohol can reduce high blood pressure.

Limit Cholesterol and Fats - Too much dietary cholesterol and saturated fat (the kind that is solid at room temperature) can build up on the inner walls of blood vessels, causing strain on both the heart and the blood vessels. For most people a blood cholesterol level of less than 200 mg/dl is desirable, 200 - 239 mg/dl is borderline and one of 240mg/dl or greater is high.

Obesity - With rare exceptions, obesity is a result of eating too much and exercising too little. Deaths due to heart disease appear to result chiefly from the influence of obesity on high blood pressure, high cholesterol levels and the risk of adult-onset diabetes. Develop heart-healthy eating habits by limiting fat, salt and sugar by reducing animal products and processed foods. Increase your consumption of plant foods, including grains, beans, fruits and vegetables to up your intake of fiber, vitamins and minerals.

Physical Inactivity - Several studies show that sedentary adults can reduce disease risks by increasing their physical activity levels. Regular exercise has many benefits. It helps people reduce weight, deal with stress, improves self-image and self-confidence; it helps in the management of diabetes and the prevention of Type ll diabetes; it lowers blood pressure and helps in the management of abnormal blood fats. For many of these reasons, as well as others, it reduces the risk of CVD. Choose activities you enjoy, such as walking, gardening, or swimming, and incorporate them into your daily routine. Every step counts.

When two or more risk factors are present, the likelihood of CVD greatly increases. It is therefore important to correct all modifiable cardiac risk factors before problems of CVD appear. If we wait for a stroke or a heart attack to occur, our costs may be huge. Many people affected by CVD are in their most productive phases of life for their families and the community. While it is never too late to make these healthy changes, it is best to begin early in adult life when the problem begins.

Bev Hillman is a local fitness consultant and personal trainer. To contact Bev or view previous articles go to trainwithbev.com or call 604-948-0709.

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Vancouver Personal & Physical Training
Tel. 604-948-0709
info@trainwithbev.com
TrainWithBev.com