Want to stay safe from heart disease? Come on, let's talk about this!

You may think that heart disease is something we can’t prevent. But the truth is, in most cases we can prevent it from happening, or at least delay its progression. There are many different types of heart disease, all of which affect the function and structure of your heart. The most common heart disease we hear about and see is coronary artery disease ( CAD ) .

If you have CAD, it means that fatty deposits called plaque have built up in the coronary arteries, which carry oxygen-rich blood to your heart. Think of it like a clogged water pipe, which reduces the flow of water. When blood flow is restricted, the heart doesn't get the oxygen it needs. That's when symptoms like chest pain , like stable angina, start to appear. If this condition gets worse, it can even lead to a heart attack .

In fact, it is difficult to completely stop the accumulation of fat in these veins. Most of the time, these things start when we are young, maybe even in our youth. However, we can slow down this process, that is, we can control this accumulation. Then we can prevent complications from occurring, or at least delay them for a long time.

So, how do we protect ourselves from these heart diseases?

There are many things we can do to protect ourselves from heart disease. Some of them are habits that you need to incorporate into your daily life. Sometimes, medication may also be needed. Below are some lifestyle changes that can help you prevent or delay heart disease.

1. Definitely stay away from smoking, vaping, and other tobacco products.

Tobacco use is the single most important preventable risk factor for heart disease and stroke. It's not easy to quit. But it's one of the most important things you can do to protect your heart and blood vessels. If you use tobacco products, be sure to talk to your doctor about ways to quit.

Why is this so important? Consider this: A smoker is more than twice as likely to have a heart attack as a nonsmoker. Smoking is also the biggest risk factor for sudden cardiac death. Even if you smoke one or two cigarettes a day, your risk of heart attack and stroke is very high. Even if you don't smoke, you can still be at risk from secondhand smoke when someone else smokes.

2. Limit alcohol consumption

If you drink alcohol, try to abstain as much as possible.

Why is this important? Drinking too much alcohol can cause a variety of problems with your heart and blood vessels. For example:

• Irregular heartbeat `(Atrial fibrillation)`
• Heart failure
• High blood pressure
• Stroke

3. Adopt a heart-healthy diet

You will need to make some changes to your diet. You can seek help from a doctor/dietitian for this. Then you will know what changes you can make quickly.

Here are some tips for a heart-healthy diet:

Add more of these things to your diet:

• Foods rich in omega-3 fatty acids (these are good fats). Examples: oily fish, salmon, flaxseeds, almonds, walnuts.
• Fresh fruits and vegetables. These provide you with many nutrients. They are also high in soluble fiber, which reduces the risk of heart disease .
• Good oils, for example (extra virgin olive oil) . However, when using them for cooking, frying, or stir-frying, use moderate amounts.
• Whole grains . Examples: bran bread, brown rice.

Reduce or eliminate these things completely:

• Processed foods (like prepackaged meals) and fast foods. These foods are often high in saturated fat , trans fat, and sodium (salt). Also, cut back on red meat. Eat lean chicken or fish instead.
• Remove salt from the table. Avoid adding salt when cooking. Choose low-sodium products.
• Many foods that are labeled fat-free may seem nutritious, but they can be high in sugar. Read the label carefully and choose low-sugar desserts or fresh fruit.
• Low-nutritional oils, such as palm oil, are high in saturated fat, which can raise your LDL cholesterol levels. Hydrogenated oils, found in some margarines and shortenings, are also not good.

Why is it so important to eat these foods? Heart-healthy foods provide the nutrients your heart needs. A healthy diet limits the things that increase your blood pressure and constrict your arteries. One diet with proven benefits is the Mediterranean diet .

4. Lower your total cholesterol, LDL (bad) cholesterol, and triglyceride levels.

A lipid panel is a test that measures the types of fats in your blood, namely cholesterol and triglycerides. In general, try to keep your lipid panel results within these ranges:

• Total cholesterol: Less than 200 mg/dL.
• LDL cholesterol: Less than 70 mg/dL if you have cardiovascular disease.
• LDL cholesterol: Less than 100 mg/dL if you are at high risk for cardiovascular disease.
• LDL cholesterol: Less than 130 mg/dL for everyone else.
• Triglycerides: Less than 150 mg/dL.

Talk to your doctor about what these numbers mean and, if they are not at a healthy level, discuss what you can do to improve them.

Why is this important? LDL cholesterol is “bad” because it contributes to the buildup of fat in your arteries (atherosclerosis). In addition, scientists have found that elevated total cholesterol and triglyceride levels also increase the risk of heart disease.

5. Increase your HDL (good) cholesterol levels

When talking about HDL cholesterol, try to keep it at these levels:

• For men: At least 45 mg/dL.
• For women: At least 55 mg/dL.
• For all adults, the best protection against heart disease is above 60 mg/dL.

Why is this important? HDL cholesterol is the “good” cholesterol. It helps remove excess bad LDL cholesterol from your body. If your HDL levels are high, it can protect you from heart disease. If your levels are low, your risk is higher.

6. Control High Blood Pressure

Try to keep your blood pressure at or below 120/80 mmHg. However, your doctor may adjust this goal based on your age and other medical conditions.

Do these things to control your blood pressure:

• Eat a low-sodium diet.
• Maintain a healthy weight that suits you.
• Limit alcohol consumption.
• If the doctor prescribes it, take the medicine exactly.

Why is this important? Blood pressure is the pressure your blood exerts on your arteries each time your heart beats. When your pressure increases, your heart and kidneys have to work harder. If it stays this way for a long time, you risk:

• Heart attack
• Heart failure
• Kidney disease
• Stroke

7. Control Diabetes

Talk to your doctor about your target blood sugar and hemoglobin A1C levels. Then, make a plan to reach that goal.

Why is this important? People with diabetes are at higher risk of developing heart disease. This is because diabetes increases the risk of developing conditions such as:

• High blood pressure
• High cholesterol
• High LDL (bad) cholesterol
• High triglycerides
• Low HDL (good) cholesterol

8. Maintain a healthy weight that suits you.

Talk to your doctor about what a healthy weight is for you.

In general, keep these goals in mind:

• Body Mass Index (BMI) is between 18.5 and 24.9. (This BMI target may vary by population. Talk to your doctor about your target.)
• Waist circumference less than 40 inches for men.
• Waist circumference less than 35 inches for women.

Why is this important? Carrying excess body weight (especially fat around your waist) puts a strain on your heart and blood vessels. It can lead to conditions like:

• High blood pressure
• High cholesterol
• High triglycerides
• Increased risk of developing diabetes.

9. Be a little active throughout the day.

Engage in moderate-intensity physical activity for at least 30 minutes a day, five days a week. This can include things like brisk walking or swimming. Or, engage in vigorous physical activity (such as running) for 25 minutes a day, three days a week. Even if you don't do it all at once, but in small, 10-15-minute bursts, it's still beneficial.

Also, find ways to add more movement to your daily routine:

• Get up every hour, stretch your body, and walk around a bit.
• When going shopping, park your car a little further away from the entrance.
• Use the stairs instead of the elevator.
• Walk instead of driving whenever possible.

Important: Talk to your doctor before starting any new physical activity or changing your activity level. In general, it is safest for you to increase your activity level gradually.

Why is this important? Physical activity is very important for preventing heart disease because:

• It improves the efficiency of your heart in pumping blood throughout your body.
• It helps prevent or control many risk factors for heart disease (high blood pressure, high cholesterol, overweight/obesity).

10. Take your medication exactly as prescribed.

Take your medicine exactly as your doctor tells you, at the right time, and in the right order. To get the most out of your medicine, take it at the same time every day and follow any other instructions.

Why is this important? Sometimes, you need medication to control conditions that put you at risk, such as high blood pressure or high cholesterol. If so, talk to your doctor about what medications you need and why you need them.

11. If you need help, talk about it.

If you have any barriers to preventing heart disease (for example, finding healthy foods to eat or not having time to exercise), it's a good idea to talk to your doctor about it. He or she can refer you to places like:

• Community-level food programs or food banks.
• Counseling services.
• Dietitians.
• Places that provide information about cooking and meal planning.
• Support groups.

Why is this important? While you can reduce your risk of heart disease through your own efforts, simply wanting to make changes isn't enough. Limited access to healthy foods and a lack of other resources can all affect your ability to make heart-healthy decisions.

12. Get a medical checkup at least once a year.

Make an appointment to see your doctor every year. He or she will check your vital signs and assess your overall health. He or she will also tell you how often you should have blood tests to measure your cholesterol, blood sugar, and other important levels.

Why is this important? When you go to your doctor regularly, your doctor can detect early signs of heart disease. As with many diseases, the earlier you catch the disease, the more likely you are to receive successful treatment.

13. Control your stress.

Reduce your stress levels by doing things like exercise, meditation, yoga, or listening to music. These are better alternatives to overeating or drinking alcohol as a response to stress. Breathing deeply and stretching your body can also help reduce stress. Playing with your pet for 10 minutes can also help.

Why is this important? When you feel stressed, your blood pressure can rise.

14. Get the sleep you need.

An adult needs seven to nine hours of sleep each night. This can be difficult for many people with busy lives. To help you sleep better, try to get some physical activity during the day and avoid looking at electronic screens before bed.

Why is this important? Not getting enough sleep increases the risk of developing conditions that can lead to heart disease, such as diabetes, high BMI, and high blood pressure.

Can heart disease be reversed or cured?

Once you have coronary artery disease, you can't reverse it. And there's no cure. But lifestyle changes and medications can help control or even stop the disease from getting worse. Scientists are constantly researching new drugs and treatments. Already, we have reason to be hopeful:

• There are many things you can do to prevent or delay heart disease.
• Treatments can help you live longer and have a better quality of life.

Preventing heart disease is the most important thing. But, because there are risk factors you can't change, it may not always be possible. And, we all face limitations in our efforts.

It's important to learn how to prevent heart disease and take steps to do so. But remember, if your best efforts don't produce the results you want, there are treatments available to help.

What are the risk factors for heart disease that we cannot change?

There are many risk factors for heart disease. You may have heard your doctor talk about “nonmodifiable risk factors.” These are risk factors that you cannot change. For example, getting older, going through menopause, having a family history of heart disease, or having certain chronic conditions.

Even though you can't change these risk factors, it's important to know if you have them. Because when these risk factors add up, the overall risk increases. If you have these unchangeable risk factors, it's even more important to control your lifestyle-related risk factors.

What other medical conditions increase my risk of heart disease?

Some health conditions increase your risk of heart disease. These include:

• Irregular heartbeat `(Atrial fibrillation – Afib)`
• Chronic kidney disease (CKD)
• Diabetes (both types I and II – `(Diabetes – type I and type II)`)
• Chronic inflammatory diseases (e.g. autoimmune diseases or HIV)
• Gestational diabetes
• High blood pressure
• High cholesterol
• Peripartum cardiomyopathy
• Preeclampsia and other pregnancy complications that increase the risk of atherosclerotic cardiovascular disease
• Sleep apnea
• Vascular dementia

If you have any of these conditions, talk to your doctor about how you can reduce your risk of heart disease.

Many people have one or more risk factors for heart disease. And making lifestyle changes can be difficult. But remember, even small lifestyle changes can make a big difference. Talk to your doctor about small, simple changes you can make that add up over time.

Knowing that you can prevent or delay heart disease is a powerful motivator. But if your best efforts aren’t producing the results you’d like, you may feel discouraged. If so, talk to your doctor about other changes you can try. Also, ask if medication can help close the gap between where you are and where you want to be.

In summary, things we need to remember (Take-Home Message)

Okay, so from what we've talked about, it should be clear to you that heart disease is not something to just wait and see.

There are things you can start doing today to protect your heart!

• Quit smoking completely. This is the best thing you can do.
• Adopt a healthy diet. Reduce salt, sugar, and oil, and eat more fruits, vegetables, and fiber-rich foods.
• Exercise. It's very important to move your body a little every day.
• Control your weight.
• Keep your blood pressure, cholesterol, and sugar levels under control. If you need medication for this, take it properly.
• Reduce stress.
• Sleep well.
• See a doctor at least once a year for a checkup.

It may seem like it's hard to do all of this at once. But, start small. Change just one habit. It will make a big difference. Your heart will thank you!