Physical Activity and Heart Health

Physical Activity

Physical activity is any body movement that works your muscles and uses more energy than you use when you’re resting. Walking, running, dancing, swimming, yoga, and gardening are examples of physical activity.According to the Department of Health and Human Services’ “2008 Physical Activity Guidelines for Americans,” physical activity generally refers to bodily movement that enhances health. Exercise is a type of physical activity that’s planned and structured. Lifting weights, taking an aerobics class, and playing on a sports team are examples of exercise. Physical activity is good for many parts of your body. This text focuses on the benefits of physical activity for your heart and lungs.

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Nutrition and Cardiovascular Health

What Is Heart-Healthy Eating?

Excerpted from “Heart Healthy Eating,” by the Office of Women’s Health (www.womenshealth.gov), January 1, 2008.

Why do I need to be concerned about heart healthy eating?

      What you eat affects your risk for having heart disease and poor blood circulation, which can lead to a heart attack or stroke. Heart disease is the number one killer and stroke is the number three killer of American women and men.

In the main type of heart disease, a fatty substance called plaque builds up in the arteries that bring oxygen-rich blood to the heart. Over time, this buildup causes the arteries to narrow and harden. When this happens, the heart does not get all the blood it needs to work properly. The result can be chest pain or a heart attack.

Most cases of stroke occur when a blood vessel bringing blood to the brain becomes blocked. The underlying condition for this type of blockage is having fatty deposits lining the vessel walls.

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Lower Blood Pressure with the DASH Eating Plan

What you eat affects your chances of developing high blood pressure (hypertension). Research shows that high blood pressure can be prevented—and lowered—by following the Dietary Approaches to Stop Hypertension (DASH) eating plan, which includes eating less salt and sodium.

High blood pressure, which is blood pressure higher than 140/90 mmHg [millimeters of mercury], affects more than 65 million—or one out of every three—American adults. Another 59 million Americans have prehypertension, which is blood pressure between 120/80 and 140/89 mmHg. This increases their chances of developing high blood pressure and its complications.

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