February is Heart Month. There are two types of risk factors: ones we can change and ones that we cannot. Factors that we cannot change include being male, having poor genes, and significant family history.
Fortunately, there are MORE things that we can change to avoid cardiovascular problems; such as diet, exercise, and regular health screenings.
Regular Health Screenings consist of having your blood pressure, cholesterol, and blood sugar checked.
- Blood Pressure is the force of blood pushing against blood vessel walls. This should be checked every visit with your medical doctor. Ask your chiropractor to check your blood pressure at your next visit.
- Normal: 120/80 or less
- Prehypertensive: 120-139/180-189
- High Blood Pressure: 140/90 or more
- Cholesterol is a waxy, fat-like substance made in the liver. It is found in food from animals, like dairy products (whole milk), eggs and meat. The body does need some cholesterol to function normally. Cholesterol is measured using a blood sample after you have fasted for a period of time. There are at least three different cholesterol numbers measured:
- HDL is healthy cholesterol. A good number to have is 60 mg/dl or more.
- LDL is unhealthy cholesterol. Less than 100 mg/dl is a good amount.
- Triglycerides are fats carried in the blood from the food we eat. These are most affected by alcohol and simple sugar consumption. A good number to have is less than 150 mg/dl.
- (There may be other cholesterol numbers included in your report like VLDL and Total or Ratio of Cholesterol.)
- Blood Glucose Test measures the amount of glucose, a type of sugar in your blood. This will also be a fasting blood draw.
- Normal: 100 mg/dl or less (there is a point where it is too low)
- Prediabetic: 100-125 mg/dl
- Diabetic: 126 mg/dl or more
Exercise to improve your heart and vessels can be as simple as going for a moderate pace walk and talking with a friend or family member for at least 30 minutes most days of the week. It is a good time to break out the phone and catch up with those loved ones that you have not talked to in a while.
Diet can be as simple as increasing the amount of fruits and vegetables, unrefined whole grains, and fish high in omega 3 fatty acids you consume. If you want to go a little further with diet changes try these eight Heart Healthy Foods:
- Almonds are rich in antioxidants. Just two ounces a day can lower LDLs.
- Cherries are rich in antioxidants that lower an inflammation marker called CRP. Two cups per day of fresh or dried (make sure to avoid the heavily sugared dried fruits) can help.
- Strawberries also help with CRP. Consume two and a half cups of strawberries a week.
- Salmon is rich in omega threes. Two servings of farmed per week can help with this. If you do not like fish you can always try a high quality, no mercury omega three supplement for this. Well Adjusted Chiropractic can help with getting a very high quality and pure supplement.
- Oats decrease cholesterol and remove cholesterol based acids from digestive tract.
- Dark Chocolate improves blood flow because of flavanols that help arteries relax. A small amount also curbs the sweet tooth.
- Pomegranates contain polyphenols that improve blood flow. Drink as little as eight ounces of juice a day or sprinkle fresh pomegranate seeds on a salad.
- Green Tea helps arteries expand, which leads to better blood flow and strengthens cells. Steep for three minutes once a day. (Avoid adding milk which may decrease polyphenols.)
Well this list may seem a little overwhelming. A great idea is to add or change one thing on this list a week. Then, the next week it is in your routine and then add another. Also, if you do not do much exercising, do not start with 30 minutes right away. Start with a five minute walk and slowly increase it throughout the month until you reach 30 minutes. Talk to your Chiropractor about tips on diet and exercise that is best for you and having them monitor your blood pressure on a regular basis.
