Although there are hereditary factors which may determine how healthy our heart will be, there are a number of well-recognized determinants for maintaining a healthy heart as we get older. Those who might already have inherited genetic factors that may pose some risks are the ones who should be paying extra special attention to certain factors known to increase the risk of developing arteriosclerotic coronary heart disease, myocardial infarct (heart attack), angina, congestive heart failure, hypertensive heart disease and other conditions, as well as the ways to lessen that risk. Heart disease is variable, but common throughout the world; the latest Canadian statistics from 2012/13 show that about 2.4 million (8.5%) Canadian adults aged 20 years and older live with heart disease. It is the second-leading cause of death. The American Heart Association has recently expanded its “Seven Steps to a Healthy Heart” to eight, following recent research reporting the beneficial effects of good sleeping patterns on heart health. Both that organization and the Canadian Heart and Stroke Foundation strongly promote adherence to these important recommendations for reducing the risk of heart disease or controlling established heart conditions. Healthy eating: A heart-healthy diet is beneficial in reducing the risk of heart disease and stroke, as well as many other conditions. Recent research has shown a much lower incidence of dementia in those who follow a healthy diet. Your diet should emphasize fruits, vegetables, beans, whole grains and legumes. Dairy products should be limited and include low-fat or fat-free items. Poultry, fish, nuts and non-tropical vegetable oils are recommended. You should limit your intake of sugary beverages, added sugars, sodium, excessive carbohydrates, highly processed foods, fatty or processed meats and saturated fats. AMediterranean diet has long been recognized as one that supports good heart health and includes the above items, with olive oil as the primary source of fat. Wine with food in low or moderate amounts may be included and fruit is common as a dessert, instead of sugary items. Fitness: Research has proven that exercise is one of the most important things which you can do tomaintain good health not only for your heart, but also to help manage weight control and blood pressure, elevate mood and energy levels and improve sleep. For seniors, the need for daily exercise is especially important. As we get older, our muscle strength decreases, we are normally less active in our daily routine and many of us are far too sedentary. Exercise helps preserve our strength and balance. For many of us, especially snowbirds who can probably walk year-round, a brisk but comfortable walk for 30 minutes or longer, most days of the week, is the easiest and most available source of exercise. Yard work, gardening, playing with grandchildren, joining a fitness centre or gym, participating in certain hobbies and sports such as swimming, pickle ball and golf are all beneficial. Health Healthy Heartby Dr. Robert MacMillan MD Maintaining a 38 | www.snowbirds.org
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