With the American Heart Month being celebrated this February, doctors believe it is an appropriate time to evaluate one’s risk of developing heart disease and determining the actions and behaviors necessary for health improvement. Controlling heart disease can be done based on significant numbers, such as blood pressure and cholesterol levels, as suggested in a recently published report.
According to Brian Parr, Ph. D., people can check a set of numbers that are of great importance in the prevention and treatment of heart disease. For instance, the digit zero represents the absence of cigarette smoking if one aims to improve his/her health.
Cigarette smoking brings on an increased risk of stroke and heart disease; it has also been found to be the leading cause of lung diseases, such as lung cancer. With over 400,000 deaths annually being attributed to cigarette smoking, quitting the habit remains as one of the crucial steps to health improvement.
Next, the number five should be incorporated into one’s diet, specifically five fruits and vegetables daily. A nutritious diet remains a key component to the prevention and treatment of heart disease. According to the Cleveland Clinic Heart Health Survey, many Americans have taken to the consumption of pills and supplements to improve their cardiovascular health.
Still, regular consumption of fruits and vegetables has been widely recognized for its health benefits. With its fiber, vitamins, minerals and low calorie levels, consuming five servings of fresh fruits and vegetables per day can have a direct positive impact on one’s cardiovascular health and overall state of wellness.
The number 10 points to 10,000 steps daily, suggesting the importance of regular physical activity. The prevention and treatment of heart disease requires individuals to be as active as possible within the day. At this modern time, a wide range of phone apps and pedometers are easily available to track one’s physical activity.
Furthermore, aside from achieving this goal of 10,000 steps daily, people can also reduce the time they spend sitting or take the stairs as an alternative to the elevator. Instead of driving, cycling and walking to other places is also recommended.
As for the number 25, it is suggested that people should attain a body mass index (BMI) of no more than 25. People in good health have a BMI of 18-25; however, values ranging from 25-29 are considered overweight while 30 or higher are considered obese. A higher value points towards increased risks for heart disease, diabetes, and certain cancers.
In relation, overweight and obesity require weight loss, thus the need for 30 minutes of exerciser a day. Aside from being active throughout the day, one should also allot 30 minutes or more for actual exercise. A wide range of studies have shown that a minimum of 30 minutes dedicated to moderate or vigorous physical activity can result to improved fitness and health.
Preventing or treating heart disease may call for walking, jogging, aerobic exercise, or lifting weights, among others. The main goal is be on the go as much as possible, reduce sedentary time, and allot some time every day to engage in exercise. Below is a video of Stanford Medicine that tackles the impact of both diet and physical activity on heart health.
