Anatomy of the Heart: Defined
Aorta: The large artery that carries blood from the left ventricle to the body’s arteries
Vena Cava: A large vein that empties blood into the right atrium of the heart
Right Coronary Artery (RCA): Supplies blood to the right atrium, right ventricle, bottom portion of the left ventricle & the back of the septum
Left Coronary Artery (LCA):Divides into two branches: the circumflex artery & the left anterior descending artery
Circumflex Artery: Supplies blood to the left atrium, the side, & back of the left ventricle
Left Anterior Descending Artery (LAD): Supplies blood to the front & bottom of the left ventricle & the front of the septum
Coronary Veins (in blue): Takes oxygen-poor blood that has already been "used" by muscles of the heart & returns it to the right atrium
Pulmonary Veins: Brings oxygen-rich blood back to the heart from the lungs
Just a Reminder…
· Even though fruits, veggies, whole grains, & fish are heart healthy choices & a part of a balanced diet, make sure to pay attention to portion size!
· For most fruits, that’s a ½ C canned/frozen/fresh (or the size of a tennis ball), & ¼ C dried. For veggies, servings for canned/frozen/fresh remain the same, with 2 cups of raw leafy greens rounding out the group. Whole grains vary depending on the product, so make sure & check the food label. Fish clock in at 3 ounces, or the size of a checkbook.
· & remember, if you’re eating a canned, dried, frozen, or otherwise pre-packaged food item; always look at the serving size listed on the Nutrition Facts Panel
Exercises for the Body, HEART, Soul, & Mind
For the Body:
Each time you hit the pavement for a brisk walk or cycle the minutes away on your bike, you’re doing more than improving your lab values- you’re protecting your heart. When you engage in aerobic activity, you help strengthen your heart & keep your blood vessels from constricting- critical in preventing heart disease! The best types of exercise to keep the heart happy are aerobic exercises, which include (but are not limited to) dancing, jogging, brisk walking, biking, using the elliptical machine or a stair climber, skating, & swimming. Consistency is the key to your success, as both the American College of Sports Medicine (ACSM) & the American Heart Association (AHA) recommend getting at least 30 minutes of moderate intensity exercise 5 days a week. Moderately intense exercise is defined as increased heart rate & sweating, but still able to carry on a conversation. Think that 30 minutes sounds like too much? 5-10 minute bouts throughout the day count towards your total!
For the Heart:
You just read about how good aerobic activity is for the heart, but what if you’re more of a yogi than a runner? Sometimes we just have to follow our hearts & do what we truly desire, so go ahead & grab that mat! Anaerobic or static activities such as weight lifting & baseball have their own health benefits, & stationary activities like stretching may relax & calm you at the end of a long day. The bottom line? Any movement is better than none, so get out there & start doing what you love.
For the Soul:
No one ever said that exercise was a solitary activity, so grab your special someone & get moving! It’s a gift to yourself & to them; protecting your cardiovascular system & strengthening the heart while spending quality time with the ones you love. Talking while engaging in physical activity can help you gauge how hard you’re working, as well as motivate you to move longer. It also sets a great example to your family & friends & may encourage them to find multiple workout buddies of their own. An added bonus? Walking & talking can melt away daily stress & tension, leaving you more calm & content.
For the Mind: Test your medical & romantic heart knowledge with a crossword puzzle. Mental activities range from taking a different route to work, writing with your less dominate h&, & word games such as Sudoku or Scrabble. All of these activities help to strengthen neural connections in the brain, or “flex” it. The brain is like any other muscle in that the more it is used, the better function it will have & better condition it will be in, regardless of age. Put simply, mind puzzles & games are the walking & biking of the brain, so pick up a pencil & start working out!
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