THE new year is a perfect time to reflect on the past 12 months and decide what habits you want to carry with you going forward and what you want to leave behind. Many people resolve to join a gym and work out after January 1. Why not focus that healthy energy on your most important muscle — your heart!

TIPS TO KEEP FOCUSED ON HEART HEALTH

Here are some tips to help you keep focused on your resolution goals for overall health as well as heart health.

• Create realistic goals: When trying to make healthier lifestyle changes, pace yourself. Set goals you know you can keep.

• Keep it simple: If you aren’t used to running for an hour everyday, start with 15-minute intervals and gradually work up to the full hour. It is important to consult with your doctor before beginning any exercise programme. This is especially true if you are diabetic, and if you are over 40 years old and have not exercised in the past.

• Maintain perspective: Changing a lifestyle habit isn’t always easy. These take time and sometimes we slip up, but try to maintain perspective and get back on track.

HEART DISEASE

Heart disease is the leading cause of death in Jamaica for both men and women. The good news is that lifestyle-mediated heart disease is preventable. Once you identify your risk, you can manage it.

WAYS TO REDUCE RISK OF HEART DISEASE

Heart specialists have identified essential ways to reduce the risk of heart disease. These involve reducing the factors that lead to clogged arteries which can restrict or cut off blood flow to the heart. Here’s how:

1. If you smoke, stop. Smoking contributes to the build-up of plaque inside the arteries. This may not be easy and may require the help of a professional. Speak to your doctor about getting help to stop smoking.

2. Maintain a normal blood pressure. Get your blood pressure checked and work with your doctor to maintain your blood pressure within normal limits. High blood pressure makes the heart work harder and can lead to heart failure and coronary artery disease.

3. Lower your cholesterol. High cholesterol results in accumulation of plaque in the arteries.

4. Get tested for diabetes and keep it controlled if you have it. Work on keeping your haemoglobin A1C (HBA1C) below seven per cent through diet, exercise and medication.

5. Reduce your waistline. Abdominal obesity increases cholesterol levels, plaque and inflammation of the arteries.

6. Reduce stress. Stress can increase cholesterol levels and blood pressure.

7. Eat healthy. High-fat diets increase cholesterol. Eat foods low in fat, such as fresh fruit and vegetables, whole grains, and lean proteins.

8. Exercise. Thirty minutes of moderate exercise five days a week burns fat and lowers cholesterol.

9. Drink alcohol in moderation. Individuals whose lifestyles include one 12-ounce beer, one four-ounce glass of wine, and/or one ounce of “hard liquor” up to three times a week have been shown to have a reduced risk of heart disease. Consumption in excess of that increases the risk of heart disease.

10. Get a heart screening. A heart screening includes checking your risk assessment, blood pressure, body mass index, cholesterol levels, blood glucose, and other heart disease indicators.

If you are at risk or think you may be at risk for any of these factors, or to learn more about how to reduce your risk for disease, consult your primary care physician.