FAIRHOPE, Ala. — Cardiovascular disease claims about 480,000 women’s lives a year – that’s about one death each minute. The American Heart Association’s “Go Red” For Women” campaign urges women to take control of their health and reduce their risk for heart disease and stroke. Just think about it, heart disease is the number one cause of lost lives in women and in men. The “Go Red” should be a “stop signal” for this dreaded American plague.

It’s no secret that 20th century advances in medicine have revolutionized medical and emergency care. In the early 1900’s, a third of the U.S. Population died from pneumonia, tuberculosis, diarrhea, enteritis, and diphtheria – and 40 percent of the victims were children. However, by the end of the century, with acute infections under control, cardiovascular disease became the number one killer throughout the industrialized world – and still holds that rank today.

It was found a number of years ago that cardiovascular and cerebrovascular diseases are largely preventable however, that means a lifestyle change – including exercise, not smoking and consumption healthy foods. For those that have neglected their health for 40, 50, or 60 years, change is not easy and may be more than some are willing to do. For those that have not neglected their health and have simply not considered “health” a priority while going to school, raising a family, and making a living, health was temporarily put on the backburner.

Today, health statistics are becoming so alarming it is hard for even the youngsters to escape them. Our American young people are now the most obese in the world and here in Alabama they are number 10 in the national ranking. Alabama is ranked “Number One” in stroke and in the top three states for heart attacks.

The problem for many is that prevention means a lifestyle change – including exercise, less stress, better eating habits (healthy foods). Like I said before, it may be more than some want to do. But, it’s not too late for the majority that wants to live a longer and healthier life. A healthy diet and regular exercise are the best weapons you have to fight cardiovascular and cerebrovascular disease. It’s not as hard as you might think!! Remember, it is the overall pattern of “choices” that you make that really counts. Make the simple steps below a part of your life for long-term benefits to your health and your heart.

Use up each day as many calories as you take in.

Start by knowing how many calories you should be eating and drinking to maintain your weight. Don’t eat more calories than you burn up every day. Increase the amount and intensity of your physical workout to match the number of calories you take in. Aim for at least 30 minutes of moderate to vigorous physical activity on all or most of the days you can exercise each week.

Regular physical activity can help you maintain your weight, and help you reach physical and cardiovascular fitness. If you can’t do at least 30 -45 minutes at one time, break it up into two or three 15- minute sessions throughout the day…as Nike says, “Just do it”!

Eat a variety of nutritious foods from all the groups

Vegetables and fruits are high in vitamins; minerals, enzymes and fiber – and they are low in calories. Eating a variety of fruits and vegetables may help you control your weight and your blood pressure. Unrefined whole-grain foods contain fiber that helps lower your blood cholesterol and help you feel full, which may help you mange your weight. Eat fresh fish at least two or three times a week. Recent research shows that eating oily fish containing omega-3 fatty acids (for example, salmon, trout, tuna, and herring) may help reduce your risk of coronary artery disease.

Base your eating pattern on these recommendations:

Choose lean meats and poultry without skin and prepare them without added saturated and trans fat.

Cut out processed foods containing partially hydrogenated vegetable oils.

Cut out processed foods high in dietary cholesterol.

Change to sea salt for you added dietary salt.

Cut out tobacco usage.

Drink alcohol in moderation. Red wine is preferable.

Cut out all white processed foods; bread, sugar, salt, flour, etc.

Cut out sodas and carbonated beverages. Drink more water!!

These are just a few of the needed changes in daily lifestyle habits that everyone needs to be conscious of in order to prevent cardiovascular and cerebrovascular disease. Remember preventive medicine takes an effort to accomplish but “An ounce of prevention is worth a pound of cure”.

For any questions or comments please write the author at the following addresses: bamashogun@aol.com" bamashogun@aol.com or visit www.alternative-concepts.com/www.baldwincountynow.com for more articles on healthcare.