Give your heart a break

When it comes to health, Americans spend a lot of time worrying about little things, from the optimum size of their morning coffee to which vitamins to buy to whether they should splurge on a fancy exercise monitor.

Meanwhile, our hearts – which should command most of our attention – are doing the heavy lifting, pumping five liters of blood a minute, day after day, year after year. The heart puts up with a lot, and if we’re lucky and take decent care of ourselves, will serve us well throughout life.

But too many of us don’t give our heart a break. Heart disease is still by far the leading cause of death, killing some 380,000 Americans annually.

Yet this most common disease is among the easiest to combat through simple lifestyle changes. Thanks to many years of research, including the Framingham Heart Study – which since 1948 has followed the diet, health and longevity of thousands of residents in Massachusetts – we know a lot about how to promote heart health.

Scientifically speaking, it’s a matter of preventing the release of free radicals that damage cells in the body. Stress, lack of sleep, and certain foods stimulate the generation of free radicals, leading to blood vessel damage, inflammation, and production of cholesterol – the body’s attempt to undo the damage. That can lead to hardening of the arteries, which restricts the flow of blood to tissues and organs, and can produce heart disease or a heart attack.

To decrease your risk, start by reducing inflammation. Omega-3 fatty acids, such as fish oil and flaxseed, improve cardiovascular health and reduce the risk of cancer and other diseases.

Beyond supplements, the tastier route to heart health lies in a proper diet of fruits and vegetables, which provide powerful antioxidants.

There’s no better time to make dietary changes than late summer and fall, when gardens produce a cornucopia of vegetables. A weekly trip to a farmer’s market can be a fun and economic step toward better health.

The other half of the heart health equation is exercise. There are two keys: Be realistic, and just begin. There’s no need to join a gym, where you may soon conclude you can never be as fit as the next guy or gal. Nor should you set lofty or unattainable goals.

Instead, just resolve to a take a 30-minute walk each morning or evening. Stick to it, through rain and shine, at least five days a week. If you have time, try swimming a couple times a week, or take up another sport. Just remember to exercise regularly and in moderation. As you gain strength and energy, you can add additional activities. If necessary, slow down a bit. Be patient with yourself. The secret: Just begin.

Finally, if you’re among the approximately 18 percent of Americans who still smoke, remember that quitting today can change your life immediately and for the better. Yes, it can be very difficult to quit, but there are many helpful methods and programs to support you. Again, the key is to resolve to get started. You’ll soon feel the difference in a healthier heart, lower blood pressure, and increased energy.

As you practice heart healthy behaviors, keep in mind that life’s simple pleasures can bring huge rewards for overall health. Eat well, rest well, and exercise in moderation. Don’t worry about the past. Simply choose today to begin your journey to a healthier future.

Steve Bernardi is a registered compounding pharmacist and co-owner of Johnson Compounding & Wellness in Waltham (www.naturalcompounder.com). Readers with questions about natural or homeopathic medicine, compounded medications, or health in general can email steve@naturalcompounder.com or call 781-893-3870.