Health and Wellness
Best Practices
The Heart of
the Matter
How
good is Your Heart?
By Cesar Lara, MD
Your
family and friends may know you as a person who wears
his heart on his sleeve or a giving, good-hearted
person. The important question is: How healthy and
strong is your heart?
Heart
disease is a leading cause of death, disability, and
illness in males over 40 and females over 50. While it
is true that there have been cases where a person died
of a broken heart after a loved one passed, this
scenario is the exception. Typically, the main reason
for a cardiac event is the clogging of the arteries,
which supply the muscle of the heart with life or
oxygen.
The
risk of heart disease is increased by multiples, if a
person has any of the following risk factors.
-
Strong family history of heart disease
-
Elevated blood pressure
-
Elevated cholesterol levels (in
particular high LDL, and low HDL)
-
Type 2 diabetes
-
Excessive weight (BMI over 30)
-
Male (females over 50 are the same as men)
-
Smoker
-
Sedative lifestyle with lack of exercise
-
High stress
While
it is evident that our genetic predisposition and
genotype are fixed, there is plenty of opportunity for
each of us to effect and adjust the other risk factors,
as long as there is a desire and commitment.
A
good starting point is
with a yearly physical exam, where your physician can
best assess your personal risks. A thorough history,
exam, blood test, EKG, and at times a chest x-ray and
stress test, will highlight any potential problems that
predispose you to a cardiac event. The knowledge and
experience of your primary care physician will not only
guide you in acute circumstances, but can best be
utilized in a proactive and preventive mode as well.
Normal parameters are blood pressure at 130/80 or less
and glucose at 100 or less. Cholesterol should be less
than 200, the HDL greater than 50 and the LDL as low as
possible, but definitely less than 130. There is no
tolerance for smoking; in no uncertain terms it is bad;
hence, it needs to be stopped.
Weight and waist size are direct indicators of a “risky”
life style that in most cases directly expresses itself
as elevated cholesterol, hypertension, and diabetes. It
usually reflects a lack of exercise;
a high stress, “no time for me” personality;
and of course, a poor diet. The typical diet is
abundant in calories and rich in refined carbohydrates
like pasta, bread, and white rice, versus complex
carbohydrates like vegetables.
A
good way to begin to make a change in this “risky
behavior” is to first recognize that the transition to a
healthier lifestyle is one of trial, error, and
perseverance. It is easy to become frustrated and
derailed with an attempt at dieting when one does well
for 5 days and then, Friday night at the party, blows
it! As with anything in life that is worthwhile, it
takes work, commitment, and determination, so it is
important not to give up, and to refocus once again on
Saturday.
Diets
I recommend are “The Zone,” “The Sonoma Diet,” and “The
South Beach Diet.” However, keep in mind that these
should be utilized as guiding lights. Eventually a
successful diet will be dependent on a permanent change
in your behavior, where smaller portions, multiple meals
per day, and exercise are necessary.
Too
busy to exercise? This is by far the most common excuse,
but it needs to be a priority in your life. I
suggest you find an exercise you enjoy and begin with 15
minutes 4 to 5 times a week, and adjust it up on a
weekly or biweekly basis. When you do something you hate
or dislike, chances are you will not do it for long. So
find what you like and be active. Good examples are
walking, biking, jogging, roller-skating, swimming,
kickboxing, aerobic classes, and karate, to name a few.
In addition, park your car farther, and take the stairs
any time you have a chance.
When
it comes to weight, it is not only the number of pounds
that is important, but also the percentage of fat that
makes up the weight. For example, two people of the same
sex and height who weigh the same could have very
different levels of body fat. One who is only 15% would
be much healthier than one who is 30%.
How healthy and strong is
your heart? Take a moment to reflect. Even though the
journey to good health may be frustrating at times, have
a heart and be good to yourself by minimizing your
risks. In the end, a healthier heart will mean a
healthier, happier you.
 |
Dr. Lara is a Board
Certified and Diplomat in Family Practice with over 20
years of extensive experience helping manage Diabetes,
Hypertension, Heart Disease, Cancer, Strokes, Arthritis,
Depression, and many other illnesses. Now he is
dedicating his experience and expertise to fight
obesity.
www.cesarlaramd.com |
|
Published August 2007,
Volume 1, Number 5,
Bay
Area Business Magazine
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