Serene Karplus, Nederland.

Cardiovascular diseases remain the leading cause of death in the world, claiming

nearly 18 million lives per year. In the United States, heart disease is the Number One

cause of death and stroke is Number Five. Each day, about 2,300 Americans die of

cardiovascular disease, an average of one death every 38 seconds.

If heart and other cardiovascular diseases combined are America’s Number One

Killer, what are we waiting for? While some genetics play a role, 80% of cardiovascular

diseases may be preventable with education and action.

Three factors that are the keys to prevention are: activity levels, food choices, and for

the 15% of the population which still smokes, quitting smoking drops the risk of coronary

heart disease in half within a year.

Activity: A privilege of our beautiful mountain area is that we can simply walk out

the door and enjoy the beautiful scenery. For some, a short stroll a few times a week is a

big step up and worthy of the effort. We can all enjoy a huge impact on both physical and

mental health with only a 30-minute walk every day – or at least five times a week.

Over time, we can pick up the pace enough that there is some exercise involved, not

just a casual slow walk. Think of the arm exercises from school gym class and add some

arm circles or elbow-bending fist pumps to move the upper body. Adding a small hand-

held weight can add some resistance to build strength and reduce bone loss. Most of us

know which parts of ourselves are weakest and can be creative about ways to gently start

moving them to get them back in shape.

Adding activity, drinking water (an often forgotten habit which can be stimulated by

a little exercise), and eating only real foods, especially plants, can increase circulation,

reduce weight, lower blood pressure, boost good cholesterol, and lift moods, keeping us

more fit all around.

Food: If we look at everything that crosses our lips as heart muscle fuel and anti-clog

material, we see food differently. Developing an eye for what constitutes real food –

things that grew naturally and incurred very little processing, that still look like the

original plant - we begin to feed the heart instead of hurting it. Avoiding processed fats

(some good plant oils are necessary) helps reduce plaque buildup that blocks arteries and

causes strokes and heart attacks. Poor eating habits contributed to 45% of U.S. deaths in

2012 from heart disease, stroke and Type 2 diabetes.

Half the adult population of the U.S., or 103 million people, struggle with high blood

pressure, a number that continually increases as the population ages. The death rate from

high blood pressure alone grew nearly 11% in the United States between 2005 and 2015.

Revised guidelines published last November redefined high blood pressure, also known

as hypertension, as a reading of 130 on top or 80 on the bottom. The standard used to be

140 over 90. Just resetting this bar caused the percentage of U.S. adults with high blood

pressure to jump from 32% to nearly 46%.

Some people turn immediately to popping a pill to try to lower blood pressure, but

the long-term side effects of medications can be troublesome, too. Most of us know someone

who is on a reduced-sodium diet to control their blood pressure. The average

American consumes 3,5000-10,000 milligrams a day of sodium, mostly from processed

and fast foods, with only 10% coming out of the salt shaker we control. A 2017 study

from Boston University School of Medicine claims that both too much or too little

sodium can be a factor in high blood pressure and that is it more important to increase

intake of foods rich in potassium, calcium, and magnesium to maintain healthy blood

pressure. (Always consult with your doctor before changing medications and diets.)

Many doctors now recommend the DASH plan – “Dietary Approaches to Stop

Hypertension”, which changes eating habits to bring blood pressure into a healthy range.

Its many added benefits include weight management, detoxing the liver and colon,

curbing sugar cravings, managing blood sugar levels, fighting inflammation, providing a

balanced variety of nutrients, and boosting energy. The DASH plan sets each meal plate

with 1-1/2 cups of vegetables, one medium sized fruit, 1 tablespoon of olive oil, 1 cup (or

2 slices) of whole grains , and either 2 ounces of fish or ½ cup of legumes. It eliminates

red meats and minimizes intake of white meats, eggs, and low-fat cheeses.

Maintaining good health relies on making healthy choices. We can’t change risk

factors like age and family history, but even modest changes to activity and food choices

can dramatically improve our cardiovascular health. Let’s honor American Heart Month

and Valentine’s week by giving an ongoing gift to those who love us by taking care of

the heart they love – our own.

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All adults are welcome at all Mountain MidLife and Nederland Area Seniors events,

attended mostly by folks over age 50. Everyone is invited to all meals at the Nederland

Community Center. Please call two days ahead for lunch reservations (a week ahead for

dinners and breakfasts if possible) to 303-258- 0799. Missed the deadline? Call anyway.

Costs listed show first the over-age- 60 requested anonymous contribution, then the

under-age- 60. Please note that all over age 60 are welcome regardless of ability to

contribute financially.