Getting Your Heart Back Into Shape

by: Susan Yara

Hey pal, you aren't a teenager anymore. Some of the signs are clear:
the thinning hair and the sagging gut, for example. But the more
serious problems, such as prostate cancer and heart disease, often
don't announce themselves until they've already become problematic.
But it's never too late to do start paying closer attention.

Though some factors associated with heart disease, like age and
genetics, are uncontrollable, there are plenty of others that can--and
should--be addressed. Once a person reaches their 40s, simply getting
an annual physical isn't enough to ensure a healthy heart, especially
if heart disease runs in the family. The Centers for Disease Control
and Prevention lists heart disease as the number one killer of
Americans, accounting for almost 700,000 deaths in the U.S. in 2002.

According to Mary Ann McLaughlin, a cardiologist at Mt. Sinai Medical
Center in New York City, people can significantly reduce their risk of
heart disease by following a few basic steps. First, they should know
their blood pressure levels (something those in their 20s need to
start monitoring every five years) and their cholesterol
levels--particularly for LDL (Low Density Lipoprotein), or "bad"
cholesterol. "Ideal blood pressure is considered to be about 120/80,
because anything from 130 to 140 is considered prehypertension. And
once it reaches 140, it's considered hypertension."

Next, it's important to take a look at lifestyle factors. Suzanne
Steinbaum, medical director for the Center for Cardiac and Pulmonary
Health at Beth Israel Medical Center in New York City, says, "What
makes heart disease so different from something like cancer is that a
person can prevent if from happening--having that awareness and having
that knowledge is very important and a huge responsibility."

These factors include lack of exercise, obesity and smoking. It's
recommended that someone who is obese or lives a sedentary lifestyle
see a doctor before starting a vigorous exercise program or a diet.
And keep in mind, a person's overall weight isn't the only factor in
preventing heart disease. It's important to concentrate on losing
abdominal fat; women should keep their waists at about 35 inches,
while a man's waist size should be, at most, 40 inches.

It's also recommended that a person stops smoking completely, as any
smoking increases the risk of heart disease. "Even people who are
social smokers and have about half a pack a week while they're out,
still significantly increase their chances of having a heart attack,
especially after age 35," McLaughlin says.

Finally, people leading busy lives and trying to handle the high
levels of stress they entail need to take some time to relax. Stress
can put tremendous pressure on the heart and may increase a person's
risk for a heart attack.

Losing weight, exercising and destressing aren't always easy things to
do. So, in the next few weeks, Forbes.com will be speaking with a
dietitian, a personal trainer and a psychiatrist to get more helpful
tips on how to keep your heart healthy.

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From: http://www.forbes.com/2005/10/12/heart-fitness-health-cx_sy_1013htow_ls.html?partner=lifestyle_newsletter