Have you ever thought about your heart health ? Maybe someone in your family has heart disease, or you've heard a friend talk about it. Heart disease is a scary thing. But there's good news! In most cases, we can prevent these heart diseases, or delay their onset. So today, let's talk about what we can do to stay safe from these heart diseases?
What are heart diseases? Why do they occur?
Simply put, heart disease refers to a variety of conditions that affect the function or structure of your heart. One of the most common of these is coronary artery disease ( CAD ) .
If you have CAD, it means that fatty deposits (plaque) have built up inside the coronary arteries that supply oxygen- rich blood to your heart. Think of it like a clogged water pipe that reduces the flow of water. This plaque can restrict blood flow to your heart, or even block it completely. That's when symptoms like stable angina, chest pain , and sometimes a heart attack can start.
This ``plaque`` actually starts to form in our bodies when we are young, that is, during childhood or adolescence. However, there are many things we can do to slow down the rate at which it develops. By doing so, we have the opportunity to prevent or delay the complications that arise from this.
What can we do to prevent heart disease?
There are many things we can do to prevent heart disease. Some of them are simple changes you can make to your daily life. In some cases, a doctor may also prescribe medication.
Below are some things you can add to your lifestyle that can help prevent heart disease:
1. Let's stay away from smoking and all types of tobacco!
Tobacco use is the leading preventable risk factor for conditions like heart disease and stroke . Quitting smoking is not easy, but it is the most important thing you can do to protect your heart and blood vessels. If you use tobacco products, talk to your doctor about getting help to quit.
Why is this so important? Smokers are more than twice as likely to develop a heart attack as nonsmokers. Smoking is also the biggest risk factor for sudden cardiac death . Even smoking one or two cigarettes a day increases your risk of a heart attack or stroke . Breathing in secondhand smoke also puts you at risk.
2. Limit alcohol consumption
If you drink alcohol, limit yourself to one or two drinks a day. It's important to know exactly how much you mean by "one."
Why is this important? Drinking too much alcohol can cause problems with your heart and blood vessels. For example:
- Atrial fibrillation
- Heart failure
- High blood pressure
- Stroke
3. Let's eat heart-healthy foods!
Change the way you eat. A dietitian can help you figure out what changes you can make quickly.
Here are some general tips for a heart-healthy meal:
Eat more of these things:
- Foods rich in omega-3 fatty acids (good fats) . Examples: Fish like tuna and salmon, flax seeds, almonds, walnuts.
- Fresh fruits and vegetables. They are rich in nutrients. They are also rich in soluble fiber, which reduces the risk of heart disease.
- Good oils, such as extra virgin olive oil, are good choices. But, when using them for cooking or in salads, use only moderate amounts.
- Whole grains. Examples: bran bread, brown rice.
Reduce or eliminate these things:
- Processed foods (like pre-made meals) and fast foods. These are high in saturated fat , trans fat, and sodium (salt). Also, cut down on red meat. Eat chicken or fish instead.
- Remove salt from the table. Reduce the amount of salt you add when cooking. Choose low-sodium products.
- Many foods labeled "fat-free" may seem nutritious, but they can be high in sugar. Check the label and choose low-sugar desserts or fresh fruit.
- Low-nutritional oils. Examples: Palm oil, coconut oil. These are high in saturated fat, which can increase your LDL cholesterol (bad cholesterol). Also, hydrogenated oils, found in some margarines and shortenings, are also harmful.
Why is this important? Heart-healthy foods provide the nutrients your heart needs. A healthy diet limits foods that raise your blood pressure or clog your arteries. The Mediterranean diet is one diet plan with proven benefits.
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 profile 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 have a high risk of developing 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're 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 fatty deposits (plaque) inside your arteries (this is called atherosclerosis) . Also, scientists have found that high total cholesterol and high triglyceride levels increase the risk of heart disease.
5. Increase your HDL (good) cholesterol levels
When talking about HDL cholesterol , these are the levels to aim for:
- For men: at least 45 mg/dL.
- For women: at least 55 mg/dL.
- All adults should maintain a level above 60 mg/dL for the best protection against heart disease.
Why is this important? HDL cholesterol helps remove excess LDL (bad) cholesterol from your body. Having high HDL levels can protect you from heart disease. Having low levels increases your risk.
6. Let's control high blood pressure.
Try to keep your blood pressure at or below 120/80 millimeters of mercury (mmHg) . Your doctor may adjust this goal based on your age and medical history.
Control your blood pressure:
- Eat a low-sodium diet.
- Maintain a healthy weight that suits you.
- Limit alcohol consumption.
- If the doctor recommends it, take the medication exactly as prescribed.
Why is this important? Blood pressure is a measure of the force your heart exerts on your arteries each time it beats. High blood pressure puts extra strain on your heart and kidneys. Over time, this can increase your risk of things like:
- 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 get to 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
Talk to your doctor about what a healthy weight is for you.
In general, keep these goals in mind:
- Body Mass Index (BMI) between 18.5 and 24.9. (BMI targets may vary by population. Talk to your doctor about your target.)
- Men's waist circumference is less than 40 inches.
- Women's waist circumference is less than 35 inches.
Why is this important? Extra weight (especially fat around your waist) can put a strain on your heart and blood vessels. It can cause things like:
- High blood pressure
- High cholesterol
- High triglycerides
- Increased risk of developing diabetes
9. Let's move around a bit! (Exercise)
Try to do 30 minutes of moderate-intensity physical activity five days a week. This could include brisk walking or swimming. Or, try 25 minutes of vigorous-intensity physical activity (like brisk running) three days a week. Even if you're active for short bursts of 10-15 minutes, you'll still get benefits.
Also, find ways to add more movement to your daily routine:
- Get up every hour, walk around a bit, and stretch your body.
- When going to the store, park your car a little further away from the entrance.
- Use the stairs instead of the elevator.
- Walk instead of driving whenever possible.
Talk to your doctor before starting a new exercise routine or changing your activity level. In general, it's safest to gradually increase your activity level.
Why is this important? Physical activity is very important for preventing heart disease. Because:
- It improves the way your heart pumps blood throughout your body.
- It helps prevent or control many heart disease risk factors, such as high blood pressure, high cholesterol, and overweight/obesity.
10. Use the medicine exactly as prescribed by the doctor.
Take your medicine exactly as your doctor tells you, at the right time, and in the right way. To get the most benefit, take your medicine 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, like 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're having any problems trying to prevent heart disease, it's a good idea to talk to your doctor about it. They can connect you to things like:
- Community food centers or food banks
- Counseling
- Dietitians
- Resources for cooking and meal planning
- Support groups
Why is this important? You can reduce your risk of heart disease through your own actions. But, just wanting to make changes may not be enough. Things like limited access to healthy foods can affect your ability to make heart-healthy choices.
12. Get a medical checkup at least once a year.
Make an appointment to see your doctor every year. They will check your vital signs and evaluate your overall health. They will also tell you how often you need to have blood tests to measure your cholesterol, blood sugar, and other important levels.
Why is this important? By keeping up with your doctor's appointments, your doctor can identify early signs of heart disease. As with many diseases, early detection is the best chance for successful treatment.
13. Reduce stress
Reduce your stress levels by exercising, meditating, doing yoga, or listening to music. These are better alternatives to overeating or drinking alcohol as a response to stress. Even taking deep breaths and stretching your body can help reduce stress. Playing with your pet for 10 minutes is also good.
Why is this important? When you feel stressed, your blood pressure can increase.
14. Get enough sleep.
Adults need 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? Lack of sleep can put you at risk for conditions that can lead to heart disease, such as diabetes, high BMI, and high blood pressure.
Some things we can't control, right?
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. These include getting older, going through menopause , having a family history of heart disease, or having certain medical conditions.
Even though you can't change these risk factors, it's still helpful to know if you have them. Because risk factors become more dangerous as they accumulate. The more risk factors you have, the higher your overall risk. So, if you have risk factors that you can't change, it's even more important to control your lifestyle-related risk factors.
What other conditions can affect the heart?
Certain health conditions can increase your risk of heart disease. These include:
- Atrial fibrillation (Afib)
- Chronic kidney disease (CKD)
- Diabetes (both types I and II)
- Chronic inflammatory diseases (e.g. autoimmune diseases or HIV )
- Gestational diabetes
- High blood pressure
- High cholesterol
- Peripartum cardiomyopathy
- Preeclampsia and other complications during pregnancy 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 to reduce your risk of heart disease.
Can heart disease be completely 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 progression of the disease. Scientists are constantly researching new drugs and treatments. Already, there are reasons to be optimistic:
- There are many things you can do to prevent or delay heart disease.
- Treatments can help you live longer and enjoy a better quality of life.
Preventing heart disease is the most important thing. But you can't always change all risk factors, so it's not always possible. And we all face limitations in our efforts.
It's important to learn how to prevent heart disease and take every step you can in that direction. But, if you need it, know that there are treatments available to help you.
So, finally, a few things we need to remember
Many people have one or more risk factors for heart disease. And making lifestyle changes doesn't always feel easy. But remember, even small lifestyle changes can make a big difference . Talk to your doctor about what small, simple changes you can make and how they can add up to big results over time.
It's empowering to know that you can prevent or delay heart disease. But if your best efforts aren't producing the results you'd like, you may feel discouraged. Talk to your doctor about other changes you can try. Also, ask if medication can help bridge the gap between where you are and where you want to be.
Remember, your heart is your most valuable asset. Do everything you can to take care of it!
` Heart disease, heart attack, cholesterol, high blood pressure, diabetes, healthy lifestyle, heart health
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