JoAnne Foody, MD
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Other Cardiology Q & A Topics:
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How much exercise do I need to keep my heart healthy?
Studies have shown that regularly participating in moderately vigorous physical activity can reduce your risk of heart disease by nearly 25 percent. Physical activity improves your heart by helping to control your weight and strengthening your heart’s contractions, enabling it to pump blood with less effort. Federal guidelines recommend at least 30 to 60 minutes of moderately intense physical activity for at least four days per week. However, shorter and less intense workouts can also help, so don’t be afraid to start out slow and then gradually increase the intensity and duration of your exercise.
I know that exercise can reduce my risk of heart disease, but how do I work it into my daily routine?
Maybe you have heard the recent recommendation to walk 10,000 steps per day. So, how far is 10,000 steps, anyway? For the average person, 2,000 steps make up one mile, and 10,000 steps is close to 5 miles. A sedentary person, however, may only average 1,000 to 3,000 steps a day.
A reasonable goal for most people is to increase your average daily steps each week by 500 per day until you can easily average 10,000 per day. Example: If you currently average 3000 steps each day, then your goal for week one would be 3500 steps each day. Your week two goal would be 4000 steps each day. Continue to increase each week and by the end of 14 weeks you should be averaging 10,000 steps.
Wearing a pedometer is an easy way to track your steps each day. Start by wearing the pedometer every day for one week. Put it on when you get up in the morning and then wear it until bedtime. Record your daily steps in a log or a notebook. By the end of the week you will know your average daily steps. You might be surprised how many (or how few) steps you get in each day.
There are many ways to increase your daily steps. Use your imagination to come up with your own list, but here are a few examples:
- take a walk with your spouse, child, or friend
- walk the dog
- use the stairs instead of the elevator
- park farther from the store
- better yet, walk to the store
- get up to change the channel
- window shop
- plan a walking meeting
- walk over to visit a neighbor
- get outside to walk around the garden or do a little weeding
If you are in very poor physical condition, slow down a bit and try smaller increases. If you have any health concerns, seek your physician's advice prior to starting or changing your exercise routine.
Does smoking affect my risk of having a heart attack?
The evidence is overwhelming that cigarette smoking, or the use of any nicotine products, can cause heart disease. The thousands of chemicals in tobacco smoke can damage your heart and blood vessels, leading to atherosclerosis (narrowing of the arteries). This can ultimately lead to a heart attack. Also, nicotine constricts blood vessels, which increases your blood pressure and makes your heart work harder. If you need any other reasons to quit smoking, then you should know that it also increases your risk of cancer, lung disease, peripheral vascular disease and stroke.
What you may not realize is that passive smoking has the same effects! Research has shown that non-smokers spending just 30 minutes in a smoke-filled room can experience the same deleterious effects on their blood vessels as the smokers!
What sort of diet will help me to prevent heart disease?
A well-balanced, healthful diet is one of the most effective tools for preventing heart disease. Here’s what you should and shouldn’t eat to keep your heart healthy:
- Fruits and vegetables are full of vitamins, minerals, and fiber that help ward off heart disease. Try to eat at least five servings a day.
- Whole grains – The Nurses’ Health Study at Brigham and Women’s Hospital found that women who consumed two to three servings of whole grains per day reduced their risk for heart disease by 27 percent. Wheat bread, popcorn,oatmeal and brown rice are excellent sources of whole grains.
- Nuts – Nuts provide potassium,magnesium, folate and other nutrients that help prevent hardening of the arteries, high blood pressure, blood clots and an irregular heartbeat.
- Fat intake – Avoid: saturated fat, found in foods such as butter, cheese and red meats, which has been shown to raise both “good” and “bad” cholesterol andtrans fatty acids, found in stick margarine, vegetable shortening and partially hydrogenated vegetable oil, which lowers “good” cholesterol and raises “bad” cholesterol.
- Opt for: polyunsaturated fat, found in safflower, sunflower, corn and soybean oils, which reduces the risk of heart disease by lowering “bad” cholesterol levels and monounsaturated fat, found in olive and canola oils, which lowers “bad”cholesterol but increases “good” cholesterol.
What is a healthy weight for a healthy heart?
Measuring your BMI (body mass index) is a good starting point for determining whether you have a healthy percentage of body fat. Body mass index (BMI) is a measure of body fat based on height and weight that applies to both adult men and women. To calculate it go to: http://www.nhlbisupport.com/bmi/.
Most people should be concerned if their BMI is more than 25. However, BMI is an imperfect measure, as it only considers your height and weight, not body fat percentage.
Therefore, you should also consider your waist circumference, which is an indirect indicator of intra-abdominal fat tissue, often called visceral fat. A large waist circumference is associated with an increased risk of type 2 diabetes, high cholesterol, high blood pressure, and cardiovascular disease. To measure your waist circumference, place a tape measure around your body at the top of your hipbone. This is usually at the level of your belly button – not your belt size. Generally, men should have waists less than 40 inches and women should have waists less than 35 inches.
What types of screenings will help keep me aware of my heart disease risks?
Everyone should get regular blood pressure and cholesterol screenings, as high levels for either can lead to cardiovascular damage. Adults should have their blood pressure checked at least once every two years, with more frequent screenings if your blood pressure isn’t optimal. Ideally, your blood pressure should be less than 120/80. Adults should also have their cholesterol checked at least once every five years, with more frequent testing if your levels aren’t optimal. Work with your doctor to get your numbers back down.
Can alcohol consumption affect my heart health?
You should only drink alcohol in moderation. That equates to no more than two drinks per day for men and no more than one drink per day for women. At those levels, alcohol can actually provide a protective benefit for your heart, whereas consumption beyond those levels can have a damaging effect.
To make an appointment or learn more about Brigham and Women's Hospital's Cardiovascular Center of Excellence, call 1-800-BWH-9999 or visit us at http://www.brighamandwomens.org/excellence/cardiovascular.aspx.
