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Take care of your heart
In recognition of American Heart Month, Alcoa and Caremark offer these hints for a healthy heart.
If you smoke, stop.
Cigarettes damage the arteries and speed the buildup of cholesterol and plaque, the first step toward a heart attack. If you're a smoker, quitting RIGHT NOW is the best thing you can do for your heart. Within two years, the threat of the heart attack will drop to the level of a person who has never smoked.
Learn about free smoking cessation programs from Highmark or the Employee Assistance Program.
Load up on heart-friendly foods.
For most people, the battle against heart disease should start in the kitchen. By getting about 30 percent of your calories from fat (less than 7 percent from saturated fats), eating five to seven servings of fruits and vegetables every day, and eating plenty of whole grains, you can lower your cholesterol level, protect your arteries, and slash your risk for a heart attack.
Do you know how to eat your way to a healthy heart?
Get moving.
Regular exercise can strengthen your heart, increase your HDL cholesterol (the "good" cholesterol that helps keep your arteries clear), lower your blood pressure, burn off extra pounds, and just plain make you feel good. And it doesn't take an Olympic effort. The American Heart Association recommends at least 30 minutes of moderately vigorous exercise most days of the week. Of course, check with your doctor before starting a new workout program, and work up gradually.
Watch your weight.
A little extra weight can put a strain on your heart, boost your blood pressure, and significantly raise the risk of a heart attack. According to guidelines issued by the American Heart Association, men’s waists should measure 40 inches or less and women’s should measure 35 inches or less. Even if you can't reach that goal, a weight-loss program that combines exercise with a healthy, low-fat diet will do wonders for your heart.
If you drink, take it easy.
One or two alcoholic drinks per day can help raise your good HDL cholesterol and help prevent dangerous blood clots. (According to federal health agencies, women should limit their alcohol intake to one drink a day, since their bodies metabolize alcohol differently than men; men should limit their intake to no more than two drinks a day.) However, any more than a couple drinks a day can increase your blood pressure. Extremely heavy drinkers can also suffer damage to the heart muscle.
If you're under too much stress or feeling depressed, seek help.
Emotional distress is hard on the heart, and professional help can be a true lifesaver. Several studies suggest that depressed people who are otherwise healthy are more likely to develop heart disease than peers who aren't depressed. on increased the risk of heart attack more than fourfold. These studies take smoking and other factors into account, providing strong evidence that depression alone may be enough to cut down a once-healthy heart.
Your Alcoa Employee Assistance Program can help.
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