T
he average human heart will beat approximately 2.5 billion times during a 66 year lifespan, which is roughly 72 beats per minute! It is the most important muscle in the body, so it is vital for your health to keep it functioning at its best! Heart disease is the number one cause of death among Americans, and obesity, high blood pressure and high cholesterol can increase the risk of developing hearth disease!
The heart functions in four parts, and is referred to as a four-chambered heart in warm blooded animals. The right side of the heart serves to collect de-oxygenated (carbon-dioxide rich) blood in the right atrium from the body. Blood leaves the right atrium and flows into the right ventricle where it is pumped into the lungs, leaving behind carbon-dioxide and picking up oxygen. The left side of the heart then collects the oxygenated blood from the lungs into the left atrium, from there the oxygen rich blood moves into the left ventricle which pumps it out to the body.
Changing bad lifestyle habits can help to reduce the risk of heart attacks! It is important to be aware of how many calories that you take in, and use up at least that amount daily. Try not to eat more calories than you know you can burn up everyday. Performing physical activity for at least thirty minutes on most days of the week, or everyday, can help you maintain a healthy weight. The thirty minutes a day can be broken down into three ten minute sessions throughout the day as well!
Vegetables and fruits are low in calories and high in vitamins, minerals and fiber! By eating a variety of fruits and vegetables instead of junk food, you can control your weight and maintain healthyblood pressure. Another source of fiber is un-refined whole grain foods, they help maintain blood cholesterol and make you feel full after eating less! It is good habit to try and eat fish twice a week. Recent studies have shown that oily fish such as salmon, trout and herring contain omega 3 fatty acids, which can help to lower the risk of death from coronary artery disease.
Some recommendations for a healthy eating pattern are:
• Eating meats and poultry without the skin and prepare them without adding saturated and trans fats.
• Choose low fat and fat free dairy products.
• To reduce the amount of trans fat in your diet cut back on foods containing partially hydrogenated vegetable oils
• Try to reduce cholesterol intake by eating less than 300 milligrams each day.
• Cut back on foods and beverages with added sugars.
• Reduce your salt intake; try to eat less than 2,300 milligrams of sodium a day.
• Drink alcohol in moderation- one drink daily for women, two drinks daily for men.
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