By STEPHANIE FAROH
Extension Educator, Purdue Extension Kosciusko County

We see hearts everywhere we look when February rolls around. February is American Heart Month and the hearts we see out to celebrate Valentine’s Day also serve as excellent reminders to do a quick check on our own heart health. Heart disease, also known as cardiovascular disease and CHD, is the leading cause of death in the United States and is a major cause of disability for both men and women. Your best defense to fight heart disease is to know your risks, understand the warning signs, and have a healthy diet and lifestyle.

A quick way to greatly decrease your risk for heart disease is to quit smoking. Cigarette smokers are 2-3 times more likely to die from heart disease than non-smokers. Within a few years of quitting, your risk of stroke and heart disease are similar to non-smokers, so don’t waste time quitting. Though quitting is definitely not easy, it is an easy way to help your heart. Visit www.smokefree.gov for resources on quitting. Besides smoking, other common risk factors associated with heart disease are high cholesterol, high blood pressure, obesity, diabetes, secondhand smoke, an unhealthy diet, and physical inactivity. To learn more about your risk, visit www.hearthub.org and speak regularly with your doctor about your heart health.

Warning signs for a heart attack differ from person to person. Some heart attacks are sudden and intense, but most start slow with mild pain and discomfort. Often people wait too long before getting help as they are not sure what is wrong. Heart attack warning signs can include chest discomfort, discomfort in the upper body, shortness of breath, a cold sweat, nausea, or lightheadedness. Women are more likely than men to have shortness of breath, pain in one or both arms, nausea/vomiting, and back or jaw pain. Remember that minutes matter and fast action can save lives. If you suspect you or a loved one is having a heart attack, act fast.

Eating a balanced diet with fruits, vegetables, whole grains, low-fat dairy, and lean proteins is a great start to healthier heart. Have you heard that the right kinds of fat are good for your heart? Omega-3 and Omega-6 fatty acids are important for your health. The American Heart Association recommends that healthy adults eat at least two servings of fish (such as salmon, white tuna, mackerel, rainbow trout, herring, halibut, and sardines) per week to boost omega-3 fatty acid intake. Most Americans obtain enough omega-6 oils from the foods they already consume, such as nuts, cooking oils, and salad dressings. Our bodies need sodium to operate, but many Americans consume twice the amount considered healthy. Be sure to use table salt sparingly and watch the amount of sodium on food labels. It is recommended to consume only 2,300 mg of sodium (about 1 teaspoon) per day or less. If you have heart disease or diabetes, aim for 1,500 mg.

Pay special attention to your heart this month and encourage your loved ones to do the same. It could save a life. Here’s to a healthier you!