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Some tips for having a Healthy Heart Month

With foreshortened February winding down, the Dickinson-Iron District Health Department is getting in one last plug for Healthy Hearts Month by offering ways to lessen the risk for cardiovascular disease.

“Heart disease, stroke, and other cardiovascular diseases are the number one killer in Michigan,” health educator Kelly Rumpf warned. “In fact, CVD has been the number one cause of death nationally every year since 1900, except in 1918 — the year of the devastating flu epidemic.”

About 610,000 people in the U.S. die from heart disease annually — 1 in every 4 deaths, or 25 percent. Heart disease is the leading cause of death for both men and women.

Nationally, cardiovascular disease costs an estimated $207 billion annually. In Michigan, 4 out of every 10 deaths are due to cardiovascular disease.

“Your actions today can help prevent, delay, or minimize the effects of heart disease,” said Rumpf. “The key strategy is controlling your risk factors.”

Some steps to lower that risk:

— Prevent and control high blood cholesterol, a major risk factor for heart disease. Preventing and treating high blood cholesterol includes eating a diet low in saturated fat and cholesterol and high in fiber, keeping a healthy weight and getting regular exercise. All adults should have their cholesterol levels checked every five years.

— Prevent and control high blood pressure through such practices as regular physical activity, a healthy diet, not smoking and maintaining a healthy weight. In addition, all adults should have their blood pressure checked on a regular basis. Blood pressure is easily checked. A high blood pressure can usually be controlled with lifestyle changes and with medicines when needed.

— Prevent and control diabetes. People with diabetes have an increased risk of heart disease. People with heart disease can take steps to reduce their risk for diabetes in the first place, through weight loss and regular physical activity.

— No tobacco. Smoking increases the risk of high blood pressure, heart disease and stroke. Never smoking is one of the best things a person can do to lower their risk. Quitting smoking will also help lower a person’s risk of heart disease.

— Moderate alcohol use. Excessive alcohol use increases the risk of high blood pressure, heart attack and stroke. People who drink alcohol should do so only in moderation and always responsibly.

— Maintain a healthy weight. Healthy weight status in adults is usually assessed by using weight and height to compute a number called the “body mass index.” An adult who has a BMI of 30 or higher is considered obese. Overweight is a BMI between 25 and 29.9. Normal weight is a BMI of 18 to 24.9. Proper diet and regular physical activity can help to maintain a healthy weight.

— Regular moderate physical activity for at least 30 minutes on most days of the week.

— Diet and nutrition, which can help to lower blood pressure and cholesterol levels and prevent obesity, diabetes, heart disease, and stroke. This includes eating lots of fresh fruits and vegetables, lowering or cutting out added salt or sodium, and eating less saturated fat and cholesterol to lower these risks.

Companies interested in administering a heart health screening for their employees can contact Rumpf at 906-779-7234.

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