Valentine’s Day gifts to pump heart health

Shopping for a gift to warm the heart of someone special this Valentine’s Day? Why not consider giving something that will strengthen and protect it, too?

The kindest, most beneficial gift anyone can receive this month is one that encourages proper diet and exercise, says cardiologist Paul Douglass. Specifically, that’s a diet high in fiber and low in saturated fats, and a routine of at least 30 minutes of exercise five days a week. Combined, they help keep hearts healthy and strong and decrease the risk of heart disease.

Along with Valentine’s Day, February marks National Heart Health Month. It features several campaigns that aim to increase awareness about cardiovascular disease risk factors and how to minimize them —- especially among women. Women are less likely to receive diagnosis and treatment for cardiovascular disease and more likely to die from it.

Unlike age, gender and heredity, risk factors such as diabetes, hypertension, high cholesterol, smoking and obesity can be controlled, said Douglass, chief of cardiology at Atlanta Medical Center. And Heart Health Month is as good a time as any to start.

Among Douglass’s recommendations:

Change eating habits. Replace processed foods with fruits and vegetables and add more oatmeal and whole grain cereals (such as Cheerios) to help reduce cholesterol levels.

Give heart-friendly food. Offer your valentine red wine, which provides antioxidants that protect the heart, or dark chocolate (at least 70 percent cocoa), which helps lower blood pressure. Be aware of the extra calories of each.

Try aspirin therapy (after consulting with your doctor). About 80 mg of aspirin every day helps inhibit blood clots, thus reducing the risk of heart attacks and stroke. It also reduces heart damage when taken during a heart attack.

Increase physical activity. Start simply: Walk in place while watching television, take the stairs instead of elevators and park farther from your building.

Monitor your weight. Daily monitoring can help determine caloric intake. (If you don’t want to give your valentine a bathroom scale as a gift, try a pedometer or a gym membership.)

A few heart-smart gift ideas from the American Heart Association:

Dark chocolate. Studies have shown that 2 ounces of dark chocolate (70 percent cocoa) lowers blood pressure and provides antioxidants. Balance the calorie intake with increased exercise.

Red wine. A glass of red wine provides antioxidant protection for the heart’s blood vessels. Similar benefits can be derived from eating grapes or drinking grape juice.

Pedometer, running shoes, gym membership. Healthy adults should get at least 30 minutes of physical activity five days a week, according to the American College of Sports Medicine. For help starting a walking regimen, visit www.americanheart/start.org.

Heart monitor. Keep track of your heart rate while walking or engaging in high-intensity exercise.

Healthy cookbooks. Eating right doesn’t have to taste bad with recipes that are light on fat and calories but high in flavor. Help your sweetheart curb their sweet tooth with more than 100 treats that don’t pack on the pounds.

Hamilton Beach Health Smart Indoor/Outdoor Grill. Preparing meals with less fat improves your diet.

HEART DISEASE RISK FACTORS

Here are some common risk factors beyond your control:

> Age. As you get older, your likelihood of having a heart attack increases.

> Gender. Women, especially those who are pregnant, take birth-control pills and smoke, have higher stroke risks. A woman’s risk increases as she ages.

> Race. African-Americans have a higher risk of heart disease and stroke, partly due to increased incidence of higher blood pressure, diabetes and obesity.

> Family history. If your brother, father or grandfather has a heart attack before age 55, or your sister, mother or grandmother before age 65, you may be at increased risk.

> Prior heart attack or stroke. If you’ve had a heart attack or stroke, you have a higher risk of having another. Talk to your doctor about ways to further reduce your risks.

HEART DISEASE AND STROKE IN WOMEN

> Cardiovascular disease such as heart disease and stroke is the No. 1 cause of death in American women, claiming more than 460,000 lives each year.

> Heart disease and stroke account for 31 percent of all female deaths in Georgia.

> Heart disease kills 17 times more women than breast cancer every year.

> Heart disease in the leading cause of death in Georgia; stroke is the No. 3 killer in Georgia.

> Almost 59 percent of women in Georgia are overweight and obese; 17 percent smoke cigarettes.

Source: American Heart Association

HEART HEALTH RESOURCES

Here’s a list of helpful Web sites to increase your awareness of heart disease:

> American Heart Association: www.heart.org

> Go Red for Women (women’s heart health issues): www.goredforwomen.org

> American Stroke Association: www.strokeassociation.org

> Power to End Stroke (African-American heart health issues): www.powertoendstroke.org