Full of Heart

Full of Heart: 6 Tips for A Healthy Heart
by Marcus Antonio Belgrove

Heart disease is a major problem facing many Americans today as the #1 killer and African American's have a higher risk of getting it and the many diseases that accompany it. Research points to a theory that African-Americans may carry a gene that makes them more salt sensitive, increasing the risk of high blood pressure. I recently lost my Grandmother to Congestive Heart Failure and my mother was recently diagnosed with the same. Much of this could have be prevented.

​However my Grandmother Constance loved Buffalo wings, and my mother battles a just as deadly smoking addiction. I was too late to help my Grandmother change her diet but I’m giving my all to save my mother from the same fate. I’m hoping heart disease does not take your loved ones or you from us too soon. Many diseases can be prevented by a healthy lifestyle and making healthy choices. I would give anything to have my Grandmother here now, but she is gone. Consider this article a gift from her with love. Here are 6 quick tips you can share and hang on your Refrigerator at home or on a cubicle at work!

Stop Smoking! Carbon monoxide in tobacco smoke replaces the oxygen in your blood. This increases your blood pressure and heart rate by forcing your heart to work harder to supply enough oxygen. Eventually resulting in a stroke.

Exercise! Why? Because you have to. Being active 30-60 mins a day in a routine exercise! Watching your weight can dramatically save your life.

Eat Healthy! Eating more fruits, vegetables and whole grains can help protect your heart. Beans, other low-fat sources of protein and certain types of fish also can reduce your risk of heart disease. Stay away from Saturated and Trans-Fats and especially fried foods!

If the nutrition label has the term "partially hydrogenated," it means that product contains trans-fat. Most people need to add more fruits and vegetables to their diet — with a goal of five to 10 servings a day. Eating that many fruits and vegetables can not only help prevent heart disease but also may help prevent cancer and improve diabetes.

 Keep A Healthy Weight

• Men are considered overweight if their waist measurement is greater than 40 inches (101.6 centimeters, or cm).
• Women are overweight if their waist measurement is greater than 35 inches (88.9 cm).

Even a small weight loss can be beneficial. Reducing your weight by just 5 to 10 percent can help decrease your blood pressure, lower your blood cholesterol level and reduce your risk of diabetes.

Sleep! Sleep deprivation can do more than leave you yawning throughout the day; it can harm your health. People who don't get enough sleep have a higher risk of obesity, high blood pressure, heart attack, diabetes and depression.

Get Checked Out! A regular screening can tell if you have any of the BIG 3 that can damage your heart! High-Blood Pressure, Obesity, And Diabetes if unchecked or unknown can do major damage to your heart and blood vessels.

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Let's practice a new way of living healthier and discussing our health regularly. This will ensure as a community we are aware of this disease and the symptoms of the Big Three. Together we can make sure no one is left behind or lost to Heart Disease again! I have included a recipe book for African Americans who wish to keep the foods they love and also live healthier lives. Be sure to download and share this article on social media and heal some hearts!

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