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Heart disease and failure is the number one killer of Latinos in the United States. (Photo: Twitter)

By CAROL CAMPOS
Channel: Health 

We all think of February as the month to share our heart with a special Valentine. Few of us know that it is also the month to promote heart health awareness and disease prevention. American Heart Month serves to remind us that heart disease impacts everyone. In fact, it is still the number one killer of Latinos in the United States. Latinos are more likely to suffer from high blood pressure, diabetes, obesity, and high cholesterol, all factors that contribute to heart disease. 

For example, among Mexican-American adults, 31.6% of men and 34.4% of women have cardiovascular disease.[1] In addition, a recent study by the Journal of Women’s Health found that 57% of Latina women have three or more risk factors for having a heart attack.[2] 

Protect yourself from heart disease by increasing your knowledge about prevention and making heart healthy lifestyle changes. Here are seven ways to recharge and love your heart.

1. Exercise Regularly:  Your cardiovascular health will greatly benefit from a regular 30-minute exercise routine most days of the week. Engage in aerobic activities that raise the hearth rate for the most benefit. Exercise also improves your overall physical and mental health and quality of life. In addition, a regular exercise routine can also teach children the importance of leading an active lifestyle.  
2. Follow Healthy Diet:  Ensure that your diet is rich in fruits, vegetables, and whole grains to protect your heart and overall health. Decreasing sources of saturated and trans-fats, which increase your cholesterol is also an important step in keeping your diet heart healthy. Major sources of these cholesterol raising fats include red meat, dairy products, fried foods, and packaged snacks. Avoid consuming too much sugar, foods with high sodium content, and refined carbohydrates for added benefits.
3. Maintain Healthy Weight:  Ask your doctor or go to http://www.nhlbisupport.com/bmi/ to calculate your Body Mass Index (BMI) which should be between 19 and 24. If you have a higher BMI, focus on lifestyle changes that include a healthy diet and staying physically active to reach your ideal weight.
4. Get Regular Health Screenings:  Regular visits to your primary care physician can identify potential heart health risks. Be diligent about controlling your blood pressure, cholesterol levels, and blood sugar to decrease your risk of both stroke and heart attack.
5. Don’t Smoke:  Smoking is the leading cause of sudden cardiac death. Smokers are twice more likely to have a heart attack than non-smokers. The good news is that quitting smoking quickly reduces your coronary artery disease risk. Avoid exposing yourself to second hand smoke if you are not a smoker.
6. Manage Your Stress Level:  Stress contributes to cardiovascular disease and affects your overall well being. Find a stress relieving activity that you enjoy and make it part of your daily routine. Yoga, regular exercise, and adequate sleep help manage stress levels. In addition, consider practicing relaxation methods such as meditation and breathing exercises to help you relax after a difficult day.
7. Increase Your Intake of Omega-3 Fatty Acids:  Omega 3 fatty acids, a type of unsaturated fatty acid that reduces inflammation throughout the body, can decrease your risk of heart attack and lower blood pressure. Some fish, such as salmon and mackerel are good sources of Omega-3s. Omega-3s are also present in seeds (chia seeds, flax seeds, and sacha inchi seeds, among others) and nuts (walnuts). They can also be found in olive oil, flaxseed oil, sacha inchi oil, walnut oil, and in supplements.

You can also show your support of American Heart Month by challenging your family and friends to take the Million Hearts pledge at www.millionhearts.hhs.gov. The Million Hearts Initiative, launched by the Department of Health and Human Services aims to prevent one million heart attacks and strokes in the United States by the end of 2016.