Health Tips
The Cold, Heart Facts
For its size, the heart has the capacity to pump large amounts of blood. In the average adult, the heart:
- Beats 60 to 100 times a minute.
- Pumps between 11/2 and 2 pints of blood with each beat.
- Completely recirculates the 1 1/2 gallons of blood in the body every 11/2 minutes. In 24 hours the heart circulates up to 2641 gallons of blood.
- Could fill a fuel tanker in one day.
- Will beat over 2.5 billion times during an average lifetime of 70 years.
- Pumps blood to the lungs, back to the heart, out to the body and back to the heart again in about 23 seconds.
How Healthy Is Your Heart?
RISK FACTORS FOR HEART DISEASE
Studies show that some people are at greater risk of cardiovascular disease than others.
Non-modifiable risk factors are factors that are outside of a person's control and cannot be reduced or altered. They are:
Modifiable risk factors can be reduced or prevented by lifestyle behaviors or by medical treatment. They are:
- Smoking
- Elevated blood cholesterol levels
- High blood pressure
- Physical inactivity
- Overweight and obesity
- Diet
Non Modifiable Risk Factors
Family History
People with a history of heart disease in their families are more likely to develop cardiovascular disease. The risk of heart disease is increased if a parent in a family dies from heart or blood vessel disease before the age of 60. For people in these families particular attention needs to be given to risk factors that are modifiable.
Sex and Age
A large increase in death rates from heart disease is seen with increasing age in both men and women. Up to the age of 50, the death rate in men is higher than in women. In later years, the difference is smaller, with the rates for men and women being the same in the later years of life.
The differences in death rates for men and women are thought to be hormone related. Some female hormones are thought to protect against heart disease until the menopause.
Modifiable Risk Factors
It has been known for many years that high blood cholesterol, smoking and high blood pressure are the major risk factors for heart disease. It is estimated that:
- High blood cholesterol accounts for between 30 to 40% of all coronary heart disease deaths
- High blood pressure accounts for between 20 to 25% of all coronary heart disease deaths
- Smoking accounts for about 17% of all coronary disease deaths (21% un men and 11% in women)
- Diabetes accounts for numerous deaths due to heart disease.
Cigarette Smoking
Cigarette smoking is one of the major causes of heart and blood vessel disease. Cigarette smoking causes many early or premature deaths from cardiovascular disease and cancer. Twenty cigarettes a day reduces the supply of oxygen to the heart by about 10%. Females who smoke and use oral contraceptives are 10X more likely to have a heart attack.
Elevated Blood Cholesterol Levels
Cholesterol is a white, waxy type of fat found in the tissues and bloodstream of all animals, including humans. Some cholesterol in the blood comes from food, but the body can make all it needs. Most people with high blood cholesterol feel perfectly well. They usually get no warning signs and the only way to find out if their level is high is to have it checked.
High Blood Pressure
For the majority of people, high blood pressure is caused by a combination of hereditary and lifestyle factors. The lifestyle factors include: being overweight or obese; drinking too much alcohol; and an excessive salt intake. High Blood Pressure over time causes the acrdiovascular system to weaken and can result in a heart attack.
Physical Inactivity
Lack of exercise is associated with an increased risk of heart disease. People who are inactive are more likely to:
- have higher blood fat levels
- have low levels of calcium, which in older people may increase the risk of bone fracture
- have sleeping problems
- have a tendency to be overweight
- have higher blood pressure.
You can alleviate this by enjoying 30 minutes of moderate physical activity every day in your target Heart Rate zone. Your Target Heart Rate is a heart Rate that challenges your cardiovascular system aerobically and is calculated using the following formula.
220 - age = ____ Max. Heart Rate
Max. Heart Rate * 0.6 = ____
Max. Heart Rate * 0.75 = ____
When you exercise aerobically, you need to keep your heart rate somewhere between these two numbers.
Even two 15-minute walks a day can improve heart health.
Overweight and Obesity
Too much body fat overloads many parts of the body including the heart and lungs. Fat is living tissue and demands its own supply of oxygen.
It has been calculated that for every 30lb of excess weight, there are 24.85 miles of extra blood vessels through which blood must be pumped.
Being overweight increases the risk of developing health problems, such as high blood pressure high blood cholesterol levels, heart disease, cancer diabetes and stroke.
The key to achieving and maintaining a healthy body weight is regular physical activity and healthy eating. Regular physical activity involves aerobic type activities for 30 - 45 min., 3 - 5 times a week in your target heart rate zone. Healthy eating means consumption of less animal fat and more whole grains, fruits and vegetables.
Not so hard fitness tips
- Park your car at the back of the car park. Make the extra distance that you walk part of your exercise routine.
- Take the stairs instead of the elevator. They are quicker, closer and Better for You!
- Permanently ‘lose’ the remote control to your TV. Better still, turn off the TV on Mondays, Wednesdays and Sundays.
- Next time you feel like a snack, reach for some fruit instead of a candy bar.
- Drink water instead of soda.
