February: A Month Dedicated to Loving and Healthy Hearts

By: Latham Childress ‘19 communication

Although we may not realize it, the month of February is highly symbolic in American culture.  We cherish our loved ones, celebrate the accomplishments of African-Americans and find out whether or not spring will come early.  However, another part many tend to forget is that February serves as American Heart Month.

According to the American Heart Association, one person dies from cardiovascular disease every 38 seconds.  It is critical that college students are informed about cardiovascular disease because the lifestyle of an individual at this age will determine the likelihood of them developing cardiovascular disease later in life.  The American Heart Association suggests that in order to prevent heart disease, individuals must take measures to eat well, stay active, be mentally well and cut out tobacco usage.

Eating Well

To improve or maintain a healthy heart, the American Heart Association recommends eating well by reducing the intake of sodium, added sugars and unhealthy fats.  Sodium, a natural mineral found in many foods, aids in the transmission of nerve impulses and muscle function. However, too much of the substance can be detrimental to your heart.  Sodium generates more water in your blood vessels, which increases the volume of blood, which is more commonly known as blood pressure. A rise in blood pressure can lead to a buildup of plaque in blood vessels, which can lead to cardiovascular disease.  Therefore, consuming less sodium is critical to reduce the risk of high blood pressure and cardiovascular disease. The American Heart Association suggests that sodium can easily be reduced by consuming less bread, pizza, sandwiches, cured meats, soups and tacos, as these are the six foods with the highest levels of sodium.Another reduction recommended by the American Heart Association is added sugar.  Added sugars are found in soft drinks and desserts, while natural sugars are derived from milk and fruits.  The American Heart Association suggests lowering added sugar intake to 100 calories per day for women, and 150 for men.  Too much added sugar can cause significant weight gain, leading to obesity and eventually heart disease. There are easy ways to reduce consumption of added sugars, such as eliminating sodas, table sugar and reducing portion sizes.

The last suggestion given by The American Heart Association when it comes to diet is to reduce intake of saturated fats, which are mainly found in meat and dairy.  Saturated fats differ from other fats because they are “saturated” with hydrogen molecules. The American Heart Association warns that excess saturated fats can raise cholesterol levels and eventually cause heart disease.  Another common type of fat that the organization warns about is trans fat. These are the types of fats found in oils that are used in frying, such as vegetable oil. Trans fat not only raises bad cholesterol levels, but too much of it can increase your chances of developing Type 2 diabetes.  Although one can be easily enticed by all of the tasty restaurants on Hillsborough Street, it is very important to start eating balanced meals now instead of later in life.  Luckily, NC State Dining has implemented many programs that aid students in choosing healthier foods to eat. In all places where meals can be purchased on campus, foods that meet certain nutritional criteria are denoted as “Wolf Approved.”  Additionally, students have the opportunity to direct dietary questions to registered dietician and director of nutrition and wellness, Lisa Eberhart, through a form on the department’s website.

[lead]According to The American Heart Association, one person dies from cardiovascular disease every 38 seconds.[/lead]

Staying Active

According to the American Heart Association, adults who are sedentary for more than four hours a day are 80 percent more likely to develop heart disease. The organization recommends that adults should partake in at least 150 minutes of physical activity per week. Staying active decreases your chance of developing heart disease because it lowers blood pressure while increasing blood circulation. Also, staying active can raise levels of good cholesterol and help you maintain a healthy weight.

Whether it is riding a bike to class, taking a walk around Pullen Park or pedaling through a cycling class with Wellness and Recreation, NC State offers many free and easy opportunities for students to stay moving. Wellness and Recreation even has an active study space in the Carmichael Recreation Center that allows you to complete assignments while staying active on a treadmill or stationary bike.

Mental Wellness

As college students, we learn from day one about the importance of mental health and how it affects our academic performance.  Additionally, maintaining good mental health is a factor in reducing the risk of heart disease. According to The American Heart Association, mental wellness can be improved through managing stress and getting an adequate amount of sleep.

High amounts of negative stress can have very detrimental effects on one’s heart.  When your body is stressed, the hormone adrenaline is released, which increases your heart rate and blood pressure to unhealthy levels. This can eventually lead to a heart attack, therefore, it is important to learn how to manage stress.  Students and staff who feel stressed can book an appointment at the NC State Counseling Center or with a wellness coach through Wellness and Recreation.

The American Heart Association recommends that adults get 7-9 hours of sleep per night.  This is not only important to help students focus in the classroom, but can also affect your heart health.  According to the Centers For Disease Control and Prevention (CDC), a lack of sufficient sleep can lead to high blood pressure, Type 2 diabetes and obesity, which are all leading factors in causing heart disease.  Additionally, a lack of sleep can increase stress and decrease motivation to engage in physical activity.

To improve sleep quality, The American Heart Association suggests establishing a bedtime routine.  This includes things such as setting an alarm for bedtime in addition to waking up, putting away electronics, preparing for the next morning and reading a book to help you fall asleep.

Tobacco Usage

The last recommendation by The American Heart Association to maintain a healthy heart is to quit tobacco usage, including electronic cigarettes and other vaping devices.  Whenever you smoke (or around someone who is smoking), carbon monoxide enters your lungs and eventually your bloodstream. The chemical increases the amount of bad cholesterol in your arteries, which then leads to cardiac arrest.  Additionally, nicotine causes your arteries to narrow, which can make it significantly harder for blood to flow to your heart.

For assistance in quitting, visit the CDC website to learn tips and communicate with specialists.

The American Heart Association states that the majority of individuals have a 50 percent chance of developing cardiovascular disease by the time they are age 45.  Additionally, cardiovascular disease affects 90 percent of Americans over the age of 80. Now is the time to focus on your heart health to prevent yourself from becoming a part of a statistic later on.  NC State offers many free educational resources and activities that allow students to maintain a healthy heart, so why wait? If this generation of college students start protecting their heart health now, then the chances of developing cardiovascular disease will be significantly reduced in the future.