Tired of vowing year after year to get your closets organized? Or promising that this will be the year you climb Mt. Everest?
This year, why not make one or more of our heart-healthy New Year’s resolutions to make a substantial impact on your health in 2009 – and beyond. Here are some of our top picks to get you started:
- Know your cholesterol – Cholesterol is the classic, best-known risk factor for coronary heart disease. Too much cholesterol damages artery walls, ultimately leading to an increased risk of heart attack and stroke. There are two types of cholesterol: LDL, or low-density lipoprotein cholesterol (bad cholesterol), and HDL, or high-density lipoprotein cholesterol (good cholesterol). High LDL levels increase the risk of coronary heart disease while high LDL levels are associated with decreased risk. So, it’s important to know your numbers. Your HDL should be greater than 45 for men and greater than 55 for women. Your LDL should be less than 100 (or less than 70 if you have two or more risk factors for heart disease and your triglycerides should be less than 150.
- Exercise. Sure, maybe you’ve made many resolutions before to hit the gym. But this year, why not resolve to specifically focus on improving your physical fitness solely to help your heart? There is overwhelming evidence that poor physical fitness predicts a substantially higher risk of death and premature heart disease. To gain the health benefits of exercise, you should aim for 30 minutes of moderate activity at least five days a week (or get 20 minutes of vigorous activity three days a week). If you’re pressed for time, you can also break the activity down into shorter sessions – such as getting 10 minutes of exercise three times a day or 15 minutes twice a day.
- Know your family history. Perhaps you just wrapped up holiday visiting with parents and siblings, but do you know how their heart health affects your own? It’s important to know specifics about your loved ones’ heart health – for instance, was your mother or sister diagnosed with heart or vascular disease before age 65? Your own risk of cardiovascular disease increases if you have a family history of the disease. Take a quick 7-question quiz to help you assess your own family history
- If you smoke, stop! Cigarette smokers have approximately one and a half to two times the risk of developing heart disease than non-smokers do. Unlike age or other risk factors, you can quit smoking. There is good evidence that quitting can reduce the risk of heart disease, perhaps as early as one to two years after quitting. While there’s no one way to quit that works for everyone, there are several key strategies. Set up a plan in advance. Pick your quit date, determine why and when you smoke, reasons for quitting, and find activities to replace smoking. Also, talk to your doctor about using nicotine gum or patches to help you quit smoking.
- Embrace heart-healthy eating. Instead of beginning this year with yet another fad diet, vow never to diet again. Weight loss can only be achieved when you shift your mind-set from being “on a diet” to being on an eating plan for life. Overall, 90 to 95 percent of the time you should be eating a variety of delicious vegetables, fruits, whole grains and legumes, sprinkled with healthy fats and moderate, lean protein sources. The other 5 to 10 percent of what you eat can be left for some of your favorite foods that may not necessarily promote a healthy heart. This approach reduces frustration, leaves you satisfied and results in successful, long-term weight management. Find more tips on eating heart smart:
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This information is provided by the Cleveland Clinic and is not intended to replace the medical advice of your doctor or health care provider. Please consult your health care provider for advice about a specific medical condition.
