Introduction
Heart disease is the leading cause of death in both men & women for most racial and ethnic backgrounds in the United States. Approximately every 37 seconds, an American will experience myocardial infarction (heart attack) or stroke.
According to the American Heart Association, the criteria for ideal cardiovascular health are:
- Physical activity 30 minutes /day -total of 150 minutes/week.
- Blood Pressure <120/80 mm Hg
- Fasting blood glucose <100mg/dl
- Total Cholesterol <200
- BMI within range (18.5 -24.99)
- Diet low in saturated food
Unfortunately less than 1% of the US population meets all these criteria. If you have diabetes, it imposes additional challenges to meet these criteria. Adults with diabetes have 2-4 times higher risk of developing cardiovascular disease than the general population.
Make a conscious effort to go out there and be active, exercise, and eat healthy. Decrease your time sitting on the couch or your phone. Start walking 5-10 minutes a day and increase it slowly to 30 mins/day 5 times/week.
Try to decrease your meat intake, add vegetables and fresh fruits to your diet. You will see a big difference with subtle changes you make in your everyday life.
The American Cancer Society 2020 Guideline recommends moderate intensity physical activity.
This 2020 American Cancer Society guideline is consistent with guidelines from the American Heart Association and the American Diabetes Association for the prevention of coronary heart disease and diabetes.⠀
American Cancer Society Guidelines:
- Engage in moderate intensity physical activity for approximately an hour, five times a week. Total of 150-300 minutes a week.
- Decrease the intake of red meat (beef, bacon, sausage, hot dogs, pork, goat, lamb)
- Include variety of vegetables, fruits and whole grains.
- Limit sugar-sweetened beverages and highly processed food.
Take away from this new guideline:
Increase physical activity from 30 minutes to 1 hour a day for good health.
References:
Amazing Benefits of Cycling for Your Brain and Heart
“Cycling High” is a real thing. After a ride, you’ll experience a spike in neuro-chemicals such as serotonin and dopamine which will improve your mood. Hormone endorphins that are released by our brain after cycling can stimulate the same areas of the brain and also help cope with stress. Endorphins also called the “feel good” hormones can act as a pain reliever and produce a feeling of euphoria. These benefits not only elevate your mental health but also contribute to maintaining a strong and healthy heart.
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