Safe Exercise for Heart Disease

ID-100339844Exercise is beneficial for everyone, even those who have heart disease or have had a heart attack. Regular exercise can strengthen your heart, promote quicker recovery, and reduce dependence on medication.
 
Heart benefits of exercise include:

  • Lower blood pressure
  • Increased HDL cholesterol levels
  • Reduced triglycerides
  • Decreased LDL cholesterol levels
  • Reduced symptoms of heart failure
  • Improved circulation
  • Stronger heart muscle
  • Blood sugar control
  • Weight loss
  • Reduced angina

However, you do need to be cautious before starting an exercise routine if you have heart disease or have had a heart attack.

Discuss with your doctor first

It’s especially important to discuss exercise with your doctor if you recently had a heart attack, are experiencing chest pain/pressure or shortness of breath, have diabetes, or recently had a heart procedure.

Some questions to ask your doctor include…
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How to Reduce Stress When You Don’t Have Time for Activity

reduce-stressWhen you are stressed your body releases stress hormones to prepare the body for “fight of flight”. This hormone release causes heart rate to increase and blood vessels to constrict. The combination leads to elevated blood pressure. With short term stress, this is a temporary rise in blood pressure that resolves itself once the stressful situation is resolved.

But what about when you live with chronic stress?

There is no direct scientific link between chronic stress and high blood pressure. However, stress is connected to many behaviors directly tied to high blood pressure and heart disease, such as consuming alcohol, lack of sleep, and overeating.

Physical activity for stress relief… but what if you don’t have time?

Being physically active is a proven method you can use to reduce stress levels. Activity triggers the brain to release “feel-good” chemicals to ease stress. Exercising and being active are also proven ways to lower blood pressure.

However, time and location may not always be conducive to employ activity to lower stress levels. Here are ten alternate techniques for reducing stress.

  1. Eat a healthy diet
  2. Include foods rich in vitamins and minerals to counteract stress, such as fresh vegetables, fresh fruits, fish, and yogurt.

  3. Avoid alcohol
  4. This potential short term “fix” to alleviate stress can quickly turn into a long term problem.
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What Fruits Are in Season?

We all know how important it is to get your fruits and veggies in. Breakfast is a huge part of the day and healthy snacks in between are important to keep your metabolism going. If you want to get the full benefits of the delicious fruits you are eating, it is best to eat seasonally. Not only are you supporting local farmers but you get the freshest produce since they are not being frozen, packaged or shipped. 

Shari’s Berries has created a chart with over 50 fruits and their peak season. Use fresh apricots in your favorite nonfat yogurt or infuse your water with blueberries. The good news is, there are a variety of options all year long.
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Heart Attack vs. Panic Attack: When to seek medical attention

heart-attack-vs-panic-attack

Heart disease impacts your heart muscle, blood vessels, and electrical system. Coronary artery disease is the most common form of heart disease. Coronary artery disease involves the build-up of plaque deposits on artery walls. This plaque build-up is called atherosclerosis. When this plaque ruptures it cause a blood clot to suddenly block an artery.  If this happens within the heart, it causes a heart attack. When this occurs, it’s imperative you receive life-saving treatment within the first 30-minutes to prevent permanent damage and death.

Symptoms

Chest pain and breathing difficult are common symptoms for both a panic attack and a heart attack. Additional symptoms for both can include palpitations, dizziness, feelings of impending doom, burning sensation in the chest, numbness of hands and feet, unusual fatigue, fainting, and sweating. Panic attacks occur spontaneously, maybe triggered by a stressful event. Chest pains, as a part of anxiety, are not normally considered to be dangerous. However, chest pain and breathing difficulty can also be signs of a lack of blood flow to the heart muscle.

How do you differentiate?

Heart Attack:

  • Increasing chest pain reaching max severity in a few minutes
  • Constant pressure, pain, aching
  • Left chest pain
  • Pain that radiates from the chest to other locations
  • Pain connected to movement or exertion

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How Carb-Loading Negatively Impacts Heart Health

carb-loading
Carbohydrate loading (aka carb-loading) is often used by athletes to maximize the amount of fuel stored in muscle and readily available for use during competition.

Researchers from Vanderbilt and the University of Alabama at Birmingham studied the impact of an acute carbohydrate load in the form of a 264-calorie shake on the production of the hormone atrial natriuretic peptide (ANP). ANP works in the body to eliminate excess salt and lower blood pressure.

Those who are obese produce less ANP. This contributes to more issues with salt retention and high blood pressure.

The study included 33 individuals with normal blood pressure levels. Prior to completing the study, participants followed a standard diet for a couple days to prevent dietary variability from impacting results. Their blood levels of ANP were then analyzed for twenty-four hours after consuming the 264 calorie carbohydrate shake.

There are 4 calories per 1 gram of carbohydrate. A 264 calorie shake equals 66 grams of carbohydrates.

A 20-ounce bottle of Coca Cola contains 65 grams of carbohydrates.

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An Alternative Method to Help Lower Blood Pressure

Article provided by guest contributor, Diane Isaac.

sauna

With high blood pressure being a major problem for people across the world, some readily available alternatives to lower blood pressure are often overlooked. This article will look at one particular method, which can help the overall wellbeing of individuals while also aiding to bring down their blood pressure.

While regular exercise without doubt helps lower blood pressure, using a sauna frequently has also been proven to aid in reducing blood pressure as well as reducing the chances of fatal cardiac events.

A study by Jari A. Laukkanen, M.D., Ph.D., working out of the University of Eastern Finland, Kuopio found that there’s an “association between sauna bathing and the risk of SCD, fatal coronary heart disease (CHD), fatal CVD and all-cause mortality in a group of 2,315 middle-aged men (42 to 60 years old) from eastern Finland.” The study concluded from its results that the men that visited saunas three times a week had a longer lifespan that those who didn’t, and had less cardiac problems later in life.

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