Cardiovascular Disease Prevention

Cardiovascular disease (CVD) is the leading cause of death for men and women worldwide. In honor of American Heart Month, now is the perfect time to reflect on what can be done to prevent CVD from affecting your family. Every year, the United States spends more than $300 billion on CVD, including health services, medications and lost productivity. According to the World Health Organization, CVD kills an estimated 17.3 million people every year, and it is projected to remain the leading cause of death until 2030.

Your home is a great place to start your family's journey to being heart-healthy. Go through the items in your kitchen and toss foods with empty calories, such as sodas, sugary snacks and refined cereals. Replace these foods with fresh fruits, vegetables and unrefined whole-grain foods. With a well-stocked kitchen, there won't be as many excuses to dine out instead of cooking at home. For the occasions the family does go out for dinner, review the restaurant's nutrition information beforehand, and don't be afraid to ask the waiter about how entrees are prepared to see if you're making a healthy choice.

Regular exercise is crucial to staying heart-healthy. The American Heart Association recommends 150 minutes of moderate-intensity physical activity every week. Any activity that burns 3.5 to 7 calories per minute is considered moderate-intensity exercise. In a fast-paced world this can be difficult, but with a little creativity and a few adjustments, it can be easier for everyone.

Begin by making everyday tasks more physically active. For example, try parking farther away from your destination, or instead of sending an email to a coworker, get up and meet face-to-face. While at home, organize active forms of entertainment for the whole family, such as a scavenger hunt or a game of capture the flag. If the weather isn't suitable, play a family-friendly cardio DVD and get everyone to participate.

Too little sleep can throw off hormones and other chemicals in the body, leading to weight gain, diabetes and heart disease. For the family to get the recommended seven to eight hours of sleep every night, ready your brain and the environment before bedtime. Make sure the bedroom is quiet and comfortable and don't do anything mentally stimulating like watching television. Avoid heavy meals in the evening. If you are a little hungry before bedtime, aim for a light snack like yogurt instead.

Regular physical exams can help the entire family stay on course to being heart-healthy. Before making any serious adjustments to your diet or exercise regimen, check with your doctor to make sure these changes work with your family. Any tobacco use increases your chances of developing the disease. Smoking or exposure to secondhand smoke is the second leading cause of CVD worldwide.

Health in Numbers

Remember these numbers to maintain a healthy heart:

• Alcohol intake: One drink per day for women and two drinks per day for men
• Blood pressure: Less than 120/80 mmHg
• Body mass index: Greater than 18.5 but less than 25
• Cholesterol: A total score of less than 180 mg/dL
• Fasting glucose: Less than 100 mg/dL
• Physical activity: 150 minutes per week of moderate activity, 75 minutes of strenuous activity

Sources: Sources: campusrec.illinois.edu (http://www.campusrec.illinois.edu/wellnesscenter/iWalk/intensity.html), cdc.gov (http://www.cdc.gov/features/heartmonth/), goredforwomen.org (https://www.goredforwomen.org/livehealthy/first-steps-to-prevent-heart-disease-and-be-heart-healthy/lifes-simple-7/), heart.org (http://www.heart.org/HEARTORG/Conditions/More/ToolsForYourHeartHealth/Numbers-That-Count-for-a-Healthy-Heart_UCM_305427_Article.jsp), health.harvard.edu (http://www.health.harvard.edu/newsweek/Sleepproblems-heart-disease-often-in-bed-together.htm), mylifecheck.heart.org (http://mylifecheck.heart.org/Multitab.aspx?NavID=8&CultureCode=en-US), who.int (http://www.who.int/mediacentre/factsheets/fs317/en/)

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