Knee Joint Pain

Manage Blood Pressure
Every adult should have his or her blood pressure checked regularly. High blood pressure is often symptom-less but it can damage your heart, arteries and organs. When your blood pressure is high, blood is forced through your arteries causing microscopic tears in artery walls that can turn into scar tissue. This damage creates a good surface for plaque buildup and decreases the elasticity of your arteries. Arteries that are not elastic and also narrowed due to plaque buildup, don’t deliver enough oxygen to each organ. Plus, plaque buildup increases the risk of developing a clot which, when dislodged and stuck can lead to heart attack or stroke. The best steps you can take to prevent high blood pressure include:

• Eat a heart healthy diet (to limit plaque buildup)
• Avoid tobacco
• Manage stress
• Engage in regular physical activity
• Maintain a healthy weight
• Limit alcohol consumption

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Manage Triglycerides and Cholesterol
Triglycerides are the form of fat in the human body. High blood triglycerides increase the risk of heart disease in some people according to the American Heart Association. There are two main categories of cholesterol, LDL and HDL.  LDL, or low-density lipoprotein carries cholesterol in the blood. Too much LDL and cholesterol will deposit itself on artery walls. There are 4 types of LDL and very low density LDL is the most artery-clogging.  HDL, high density lipoprotein, is otherwise known as your “good cholesterol.” It carries cholesterol to the liver and may be protective against a heart attack.

The best way to manage both triglycerides and cholesterol is to eat a heart healthy diet {link to that section}, maintain a healthy weight {link to that section}, and cut down on alcohol consumption (which can increase triglyceride levels).

Keeping Blood Sugar Levels Stable
Keeping your blood sugar levels stable can do a few good things for your heart. First, it can decrease the likelihood that you’ll develop pre-diabetes or diabetes. Secondly, when your blood sugar levels are high, and you don’t need that sugar for energy (i.e. you aren’t off to go run a marathon), your pancreas will work overtime to release insulin to lower blood sugar and it does this by increasing triglyceride synthesis and storing triglycerides in fat tissue.

To keep blood sugar in check:

1. Lose weight
2. Watch your intake of sugar, white bread and starch (examine food labels and choose lower sugar versions of food)
3. Cut out partially hydrogenated oils
4. Exercise – this will use blood sugar so your pancreas doesn’t have to work so hard