When I heard that heart disease kills more men and women than all cancers combined, I was shocked! It is the No. 1 killer of both sexes.

In the United States, every 34 seconds someone has a heart attack and every minute someone dies from a heart attack! I realized that talking about this was very important and now seemed the proper time. So I went to the experts to get advice to share with you, and found this great set of simple rules from the American Heart Association.

7 SIMPLE RULES FOR HEART HEALTH

– GET ACTIVE

We all know that exercise is good for us, but NEARLY 70% of Americans do not get the physical activity they need, ( so don’t feel bad if you are in this group, obviously most people are ! Just get started, a great way to do that is a MOVER’CISE class!) Living an active life is one of the most rewarding gifts you can give yourself and those you love.

Simply put, daily physical activity increases your length and quality of life. If you get at least 30 minutes of moderate physical activity each day (like incorporating MOVER’CISE exercises into your routines), you can almost guarantee yourself a healthier and more satisfying life while lowering your risks for heart disease, stroke and diabetes.

When you are inactive, you burn fewer calories, are at higher risk for cholesterol problems, blood sugar and blood pressure problems, and your weight is often harder to manage.

If that’s not enough, physically active people nearly always report better moods, less stress, more energy and a better outlook on life. Nearly all of us feel time-crunched and tend to put things off, only you can make your health a priority over life’s other demands.

It can be done and only you can say “no” to excuses and “yes” to your good health!

– CHOLESTEROL

When you control your cholesterol, you are giving your arteries their best chance to remain clear of blockages. Cholesterol is a waxy substance and our bodies use it to make cell membranes and some hormones, but when you have too much bad cholesterol (LDL), it combines with white blood cells and forms plaque in your veins and arteries.

These blockages lead to heart disease and stroke.

Cholesterol and plaque can become lodged in your kidney’s filters and cause problems regulating your fluids and hormones. Lowering your cholesterol helps your whole body get adequate blood supply and keeps your circulatory organs functioning well.

The American Heart Association recommends the following:

Eat healthy foods that are low in cholesterol, trans fats and saturated fats. A diet high in fiber also helps keep cholesterol levels controlled.

Schedule a cholesterol screening and stay current on your health check-ups.

Get active. When you exercise, you increase your body’s ability to make good cholesterol.

Maintain a healthy weight. Try to improve your diet gradually.

The good news is you can lower your cholesterol and reduce your risk of heart disease and stroke.

– EAT BETTER

A healthy diet is one of your best weapons for fighting cardiovascular disease. When you eat a heart-healthy diet (foods low in saturated and trans fat, cholesterol, sodium and added sugars, and foods high in whole grain fiber, lean protein, and a variety of colorful fruits and vegetables) you improve your chances for feeling good and staying healthy- for life! However, an alarmingly high number of us are not making healthy food choices.

Recent studies show that MORE THAN 90 percent of us fail to consistently eat a heart-healthy diet. Our poor eating habits mean more of us have risk factors for heart disease, stroke, diabetes and obesity.

Let’s face it, you can’t build a healthy body on a diet of hamburgers and french fries. Healthy eating requires planning, but a little bit of thought goes a long way toward a better life.

Buy less junk and more

produce.

Exercising (MOVER’CISE) may motivate you to make better food choices, because your body starts sending signals for healthy foods.

– MANAGE BLOOD

PRESSURE

High blood pressure, also known as hypertension, means the blood running through your arteries flows with too much force and puts pressure on your arteries, stretching them past their healthy limit and causing microscopic tears. Our body then kicks into injury-healing mode to repair these tears with scar tissue.

But unfortunately, the scar tissue traps plaque and white blood cells which can form into blockages, blood clots, and hardened, weakened arteries.

Uncontrolled high blood pressure can injure or kill you. It’s sometimes called “the silent killer” because it has no symptoms. One in three adults has high blood pressure, yet, many people don’t even know they have it.

Blockages and blood clots mean less blood can get to our vital organs, and without blood, the tissue dies. That’s why high blood pressure can lead to stroke, heart attack, kidney failure, and even heart failure.

Good news! High blood pressure is manageable. Whether your blood pressure is high or normal, the lifestyle modifications listed here provide a great heart-healthy living plan for all of us: eating a heart-healthy diet, which includes reducing sodium; enjoying regular physical activity (MOVER’CISE) and maintaining a healthy weight; managing Stress; limiting alcohol; avoiding tobacco smoke.

– LOSE WEIGHT

If you have too much fat – especially if a lot of it is at your waist — you’re at higher risk for such health problems as high blood pressure, high blood cholesterol and diabetes. And you’re not alone!

More than 2/3 of our American adult population is overweight, with a third of us in the obese category.

These statistics are especially concerning since obesity is now recognized as a major, independent risk factor for heart disease. Imagine carrying around a 30-pound backpack all day, every day!

It would be a strain. When you shed extra fat and unnecessary pounds, you reduce the burden on your heart, lungs, blood vessels and skeleton.

Even losing as few as five or ten pounds can produce a dramatic blood pressure reduction. Come do MOVER’CISE with us, its easy, fun and very powerful. Check with your Dr. before starting MOVER’CISE or any new exercise program.

– REDUCE BLOOD SUGAR

Most of the food we eat is turned into glucose (or blood sugar) that our bodies use for energy. Your body makes a hormone called insulin that acts like a carrier to take your food energy into your cells.

When your body stops making insulin or the insulin stops doing its job, your energy supply and blood sugars are no longer stable and serious health problems like diabetes can result. People with this condition often feel overly tired because the cells are not being regularly fueled with energy. Diabetes can cause your blood sugar to rise to dangerous levels, and when this happens, your body may try to compensate by draining fluid out of your cells to dilute the excessive sugar, creating excessive thirst and hydration problems.

Over time, high levels of blood sugar can damage your heart, kidneys, eyes and nerves. Exercise (MOVER’CISE) helps regulate blood sugar.

– IF YOU SMOKE, PLEASE STOP

Smoking is one of our nation’s top causes of early death, but your lungs can begin to heal as soon as you quit.

The Impact of Smoking damages your entire circulatory system, and increases your risk for coronary heart disease, hardened arteries, aneurysm and blood clots. Like a line of tumbling dominoes, one risk creates another.

Blood clots and hardened arteries increase your risks for heart attack, stroke and peripheral artery disease.

Smoking can also reduce your good cholesterol and your lung capacity, making it harder to get the physical activity you need for better health. Studies show that people who exercise (MOVER’CISE) are 55 percent more likely to quit, and 43 percent less likely to relapse!

O’Connor has a degree in Gerontology from West Liberty University and a master’s degree in organizational

leadership.