Getting to the Heart of the Matter

Posted on February 14, 2012 in Active Aging for Lake Vista of Cortland

Description of image By Troy Snyder

It’s February, and many national observances and holidays are packed into this short month: National Wedding Month, Valentine’s Day and American Heart Month just to name a few!

In an important matter of the heart, what is the secret of a happy marriage? At Lake Vista, I have observed some common traits among happily married couples, who, by and large, have been married for more than 40 years. What I’ve found is that the happiest couples are best friends – they enjoy good conversation and shared laughter – yet they don’t feel like they have to be talking constantly. They respect each other’s space. They enjoy their solitude and still prefer to be together the majority of the time. I also found people who share a strong faith, describe their marriages as strong and happy.

American Heart Month may mean Valentines for greeting card distributors, but the medical world focuses on heart health. As such, I do hope you will find the following tips from the National Institute on Aging helpful.

• High Blood Cholesterol is one of the key factors of heart disease. You can help keep your cholesterol at a healthy level by eating wisely and staying active. You can cut the fat from your diet by try the following tips.

• Eat fish and skinless poultry.

• If you eat red meat, choose lean cuts with portions the size of a deck of cards.

• Limit your intake of shellfish and liver.

• Cook with just a little oil: olive, corn or canola oil. Steam or boil food when possible.

• Eat low-fat or nonfat dairy foods.

• Eat no more than 3-4 eggs a week.

• Fill Up on Fiber – Grains, legumes (beans), vegetables, and fruits provide complex carbohydrates and fiber and contain no cholesterol and little saturated fat. Try whole-grain breads and cereals, oatmeal, oat bran, black-eyed peas, kidney beans, carrots, beets, turnips, strawberries, oranges, and grapefruit.

• Get Fit — Exercise for at least 30 minutes a day, at least three days a week. Regular aerobic exercise, such as brisk walking, jogging and swimming lowers low-density lipoprotein (LDL-“bad” cholesterol) and raises high-density lipoprotein (HDL-“good” cholesterol). Exercise conditions your heart and lungs and helps control high blood pressure. However, always check with your physician before you begin any exercise program.

• Prevent and Control High Blood Pressure -- Limit your alcohol consumption to no more than one drink per day: 12 ounces of beer, 5 ounces of wine or 1½ ounces of hard liquor. Use less salt by seasoning foods with herbs, spices and lemon juice.

• Keep in mind that sodium, an ingredient in salt, is “hidden” in many packaged and processed foods. However, if you want to try a salt substitute, talk with your physician first, because they are not safe for everyone.

• Lose weight if you are overweight. Weight loss will help to prevent and control diabetes as well as to help lower blood cholesterol levels and blood pressure.

• Take time to relax! Anger and hostility are two personality traits that are linked to heart disease. Now is the perfect time to get to the heart of the matter and think about how we can get the most out of our lives through our loving relationships and by maintaining wellness!

Here’s to your good health!

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