Five Ways to a Healthier Heart
By Dr. Vipul Shah, Chief of Cardiology
MCG Health System

Augusta, Ga. -- The heart is an amazing, hard-working muscle. It never rests. During an average lifetime, the human heart will beat more than 3 billion times-pumping enough blood to fill about 1 million barrels. It's no wonder lifestyle choices like smoking and eating food high in saturated fat can stress the heart and contribute to heart disease.

So is your heart healthy? It's estimated that more than 60 million Americans have heart disease and many don't even know it. February is American Heart Month and the perfect time to examine some simple lifestyle changes that can ensure your heart will go on.

• Cut out the fat. While sharing a few chocolates on Valentine's Day is fine, remember that high-fat foods, particularly fried foods, raise your cholesterol levels, which can lead to heart disease and stroke. The American Heart Association recommends that people reduce their saturated fat intake to less than 10 percent of their total calorie intake per day. That means if a person consumes 2,000 calories per day, he or she should take in less than 22 grams of saturated fat and less than 65 grams of fat total.
• Exercise, exercise, exercise. Just as lifting weights helps develop arm and leg muscles, aerobic exercise strengthens the heart muscle. Exercising for a minimum of 30 minutes at least three times a week promotes a healthy heart. Remember to consult your doctor before starting a new exercise program, especially if you have been sedentary, are overweight, are middle-aged or older, or have a medical condition.
• Kick butts. Start a plan now to quit smoking and follow through on it. Kicking the habit isn't easy, but consider the fact that your risk of having a heart attack is greatly reduced if you quit. Your health care provider can help by offering advice as well as prescribing medications, nicotine patches and other methods that can help you stop for good.
• Lower your blood pressure. High blood pressure, also known as hypertension, can lead to heart disease. Losing weight, limiting alcohol intake, increasing physical activity and making dietary changes such as limiting sodium are the first-line therapies for reducing high blood pressure. Remember, consistent readings of 140/90 mm Hg or higher are considered elevated. Even those who have a history of healthy blood pressure levels should have them checked at least once a year. And if your blood pressure is high, see your doctor.
• Know the warning signs. If you recognize any of the following, act quickly. The warning signs of a heart attack may include: an uncomfortable pressure, fullness, aching, squeezing or burning pain, or tightness in the center of your chest (that may spread to your shoulders, neck, jaw or arms) that lasts for two minutes or longer; sweating, dizziness, fainting, nausea, vomiting or a feeling of severe indigestion; and shortness of breath. If you are experiencing any of these symptoms, call 911 and seek medical care immediately.

Lavishing attention upon your loved one is expected in February. So why not make a commitment to improving your heart health? You'll reap the benefits for years to come.

MCG Health System is composed of MCG Health, Inc. and the clinical services offered by the faculty of the Medical College of Georgia and the members of the Physicians Practice Group. MCG Health, Inc. is a not-for-profit corporation operating the MCG Hospitals and Clinics, Children's Medical Center, the Georgia Radiation Therapy Center and related clinical facilities and services. MCG Health, Inc. was formed to support the research and education mission of the Medical College of Georgia and to build the economic growth of the CSRA, the state of Georgia and the Southeast by offering the highest level of primary and specialty health care.