Happy Valentines Day! Did you know that February is heart health month? My gift to you today is information that you can use to educate yourself on heart disease and then take steps to lower your risk of illness or death. And what gift would be better on Valentine’s day than the gift of a healthier heart and a longer life

Heart disease is a major problem in the United States. Every year, about 715,000 Americans have a heart attack, and about 600,000 people die from heart disease each year – about 25% of all deaths. Heart disease is the leading cause of death for both men and women. Heart disease includes heart attacks, heart failure, arrhythmias and angina.

Now for the good news: Heart Disease is Preventable! There are several things that you can do right now that will decrease your risk for heart disease, so start working on these lifestyle changes immediately.

  1. Eat a healthy diet. A healthy diet consists of five servings of fresh fruits or vegetables a day. Choose high fiber foods that will lower your cholesterol. Avoid foods with saturated fats or trans fats. Decrease the amount of salt to help lower blood pressure.
  1. Exercise regularly. It is recommended that every adult get at least 30-minutes of moderate intensity exercise each day, most days of the week. Exercise reduces cholesterol and blood pressure and helps maintain an ideal body weight.
  1. Maintain a healthy weight. Being overweight or obese can dramatically increase a person’s risk of heart disease. The next time you are at your doctor’s office, ask them to calculate your BMI or body mass index. This number can give you an idea of where you are in relation to the recommended body weight for your height. You can also use online calculators to determine BMI, but they cannot offer you the same counseling that your physician can. A healthy BMI is between 18 and 25.
  1. Avoid smoking. Smoking cigarettes is an independent risk factor for heart disease. If you currently are a smoker, talk to your doctor about ways to quit.
  1. Avoid alcohol. Drinking alcohol can raise your blood pressure, among other negative health effects. Contrary to popular belief, drinking a glass of wine a day does not significantly impact heart health. You are better off taking resveratrol as a supplement in order to achieve the levels needed to be effective.
  1. Check your blood pressure and cholesterol. Both need to be checked on a regular basis by your primary care physician. Often there are no symptoms of hypertension or high cholesterol until someone has a stroke or a heart attack. Talk to your physician about how often you need to be screened.
  1. Manage diabetes. Diabetes is another independent risk factor for heart disease. If you have diabetes you should check your blood sugar regularly. Eating right and exercising can reduce your risk of diabetes and even reverse it in some cases.

For more information on healthy living, download my free e-book today. If you would like to achieve an even greater level of success with your health goals, please contact me about my Wellness Coaching program. Wishing you and your heart a happy Valentines day!

Christopher Burton, MD
Christopher Burton, MD

Christopher Burton, MD is a physician, speaker, coach and author, practicing in Pensacola, FL. He specializes in Physical Medicine & Rehabilitation, which focuses on the prevention, diagnosis and treatment of conditions - particularly those of the musculoskeletal and nervous systems - that may produce temporary or permanent impairment of function. Dr. Burton also provides one-on-one Health & Wellness Coaching for select clients who want to improve their life significantly. In addition to his practice and coaching, he actively lectures on health, nutrition and exercise for healthcare groups, colleges, and businesses, and travels internationally teaching on various topics including the treatment and rehabilitation of athletes.