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Five Heart-Healthy Steps to Take Each Day By Frederick Brown, M.D., Family Practice and Sports Medicine 
Metabolic Syndrome
When Many Risk Factors Combine Taking steps to improve your heart's health is important for everyone. But it may be especially crucial to those with metabolic syndrome. What Is Metabolic Syndrome? Simply put, metabolic syndrome is when one person has a number of metabolic and cardiovascular risk factors. It is also sometimes referred to as syndrome X or insulin resistance syndrome. Having metabolic syndrome puts you at risk for heart disease and diabetes, and according to the American Heart Association, more than 50 million Americans have it. You may have metabolic syndrome if you have three or more of the following conditions:
Reducing the Risk Since metabolic syndrome is characterized by an unhealthy combination of many risk factors, the best way to treat it is to eliminate some of these risks. Following a heart-healthy diet and exercising regularly can help you lower your cholesterol, lose weight and lower your blood pressure. See your doctor to learn more. Small Steps, Hearty Benefits According to Frederick Brown, M.D., a family practice and sports medicine physician at Methodist Sugar Land Hospital, "Small changes over time are far more beneficial than drastic changes you abandon." Here are some steps Dr. Brown suggests: 1. Walk every day. Make time for exercise, ensuring your target heart rate is reached 30 to 60 minutes per day, several times a week. Take the stairs every chance you get for a stronger, healthier heart. Regular exercise helps prevent heart disease by increasing blood flow to your heart and strengthening your heart's contractions. 2. Quit smoking. Talk to your doctor to find out what you can do every day to quit smoking for good. The chemicals in tobacco smoke can damage your heart and blood vessels, and the nicotine in cigarette smoke makes your heart work harder. If you quit smoking, your heart disease risk drops dramatically within just one year. 3. Cook smart. Heart-healthy cooking doesn't have to be restrictive. Get creative in the kitchen with lean meats, whole grains and fiber-rich foods. Preparation and seasoning are key — bake foods instead of frying, cook with unsaturated vegetable oils, use herbs and spices in place of butter sauces and choose low-fat dairy products. A diet rich in fruits, vegetables, whole grains and low-fat dairy products can help protect your heart. 4. Measure your waistline. If you're in the habit of packing on extra pounds every year, your first move should be to stop gaining weight. Then focus on reaching or maintaining a healthy weight. In general, women with a waist measurement of 35 inches or greater and men with a waist measurement of 40 inches or more are considered overweight. Controlling your weight with exercise and a healthful diet may reduce your chances of developing other conditions that put a strain on the heart, such as high blood pressure, high cholesterol and diabetes. 5. Get screened. High blood pressure and high cholesterol can put additional strain on your heart. Adults should get blood pressure screenings at least once a year and blood cholesterol testing at least every five years. If your numbers aren't optimal (blood pressure higher than 120/80 mmHg and total cholesterol higher than 200 mg/dL), you may need more frequent monitoring. Heart-Smart Moves The most important move isn't just to be aware of ways to improve heart health, but to make them part of your day. Ask yourself, "How is my heart doing today?" The choices you make for a healthier heart may lead to a healthier life for years to come. |
