 In America heart disease prevention is often at the forefront of our minds, as one life in our country is lost to this condition approximately every 37 seconds. In this post, we’ll discuss heart health, reveal exactly what qualifies as heart disease and list 5 ways to prevent it. Show About Heart HealthTo keep us alive, our hearts endure a never-ending workload of pumping blood through our bodies, carrying oxygen, cells, hormones, fuel and other compounds to maintain good health. They also remove the waste products of metabolism. Though our hearts are vulnerable to disease due to lack of physical activity, diet, smoking and genetic factors, with education and lifestyle management, there are ways to prevent problems from developing. About Heart DiseaseMany only think of heart disease in relation to heart attack prevention, but there are so many complexities to it. As the leading cause of death in our country, the risks for developing heart disease are real, even more so for those who have it in their family history. Heart disease includes Coronary Heart Disease (CHD), which consists of narrow or blocked arteries; Arrhythmias, which are rhythm irregularities that cause hearts to sometimes skip a beat; and Congenital Heart Disease, which is a structural defect of the heart that is present at birth. Luckily, doctors know the types of things we can do to protect ourselves from heart disease. Read on for the top five ways to prevent it and maintain optimal heart health. 1. Eat a Heart-Healthy Diet It may seem like a no-brainer, but modifying your diet to include foods rich in fiber (such as whole grains), fruits and vegetables, oily fish, nuts, legumes and seeds will increase your chances of remaining free of heart disease. You’ll also want to shy away from foods high in sodium and those that contain trans fats. In addition, be mindful of the amount of sugar-filled drinks you consume and limit the amount of meat in your diet. 2. Exercise Regularly Even if you maintain a healthy weight, physical activity is vital to achieve good heart health. Choose exercises that you enjoy so you’ll stick to them and commit to a regular schedule of movement. If you’re unsure how much time you should spend and the various levels of intensity, the American Heart Association Provides a convenient article with guidelines to assist you. 3. Limit and Manage Stress It may seem easier said than done, but research shows that those who manage their stress well have a greater chance of avoiding heart disease. Whether you’re overeating or smoking or functioning in a state of high anxiety, all of these results of stress can increase your blood pressure, which can be very dangerous. Explore breathing techniques, meditation, exercise, fresh air and mindful activities to reduce stress, and seek help from a professional if you need additional advice or if those methods don’t work for your lifestyle. 4. Monitor Cholesterol Too much ‘bad’ cholesterol can block your arteries, so it’s important that you know your cholesterol numbers and test regularly to make sure they remain at satisfactory levels. If you’ve been diagnosed with high cholesterol, consult your doctor for the best ways to reduce it. Usually lifestyle changes can make a huge impact, but in more severe cases, medication may be prescribed to keep it safely under control. 5. Avoid Smoking Smoking raises triglycerides in your blood and lowers ‘good’ cholesterol. It also damages the cells that line the blood vessels, increases the buildup of plaque within the arteries and makes blood more likely to clot, which can prevent blood flow to the heart and brain. All of these factors can increase your risk of heart disease. For these reasons, if you currently smoke you should make every effort to stop and if you haven’t started, you shouldn’t begin. Consult a Medical Professional The Cardiology team at Western Washington Medical Group has provided excellent care in our community for nearly four decades. Made up of eight academically trained cardiologists and three advanced practice clinicians, they are fully equipped to diagnose, treat and monitor vascular diseases and conditions. They can also serve patients in a variety of languages including English, Spanish, Hindi, Vietnamese, Telugu, and Tamil. To schedule an appointment with a member of this team, visit this page. For more general inquires, fill out the form on this page.
Sounds simple doesn't it? Heart disease is the No. 1 cause of death in the United States. Stroke is the No. 5 cause of death in the United States. One of the biggest contributors to these statistics is a lack of commitment to a heart healthy lifestyle. Your lifestyle is not only your best defense against heart disease and stroke, it's also your responsibility. A heart-healthy lifestyle includes the ideas listed below. By following these simple steps you can reduce all of the modifiable risk factors for heart disease, heart attack and stroke. Lifestyle ChangesStop smokingIf you smoke, quit. If someone in your household smokes, encourage them to quit. We know it's tough. But it's tougher to recover from a heart attack or stroke or to live with chronic heart disease. Commit to quit. We're here to help if you need it. Visit Quit Smoking for plans, tips and tools to help you quit. Choose good nutritionA healthy diet is one of the best weapons you have to fight cardiovascular disease. The food you eat (and the amount) can affect other controllable risk factors: cholesterol, blood pressure, diabetes and overweight. Choose nutrient-rich foods — which have vitamins, minerals, fiber and other nutrients but are lower in calories — over nutrient-poor foods. Choose a diet that emphasizes intake of vegetables, fruits, and whole grains; includes low-fat dairy products, poultry, fish, legumes, nontropical vegetable oils, and nuts; and limits intake of sweets, sugar-sweetened beverages, and red meats. And to maintain a healthy weight, coordinate your diet with your physical activity level so you're using up as many calories as you take in. Learn how to eat healthy. High blood cholesterolFat lodged in your arteries is a disaster waiting to happen. Sooner or later it could trigger a heart attack or stroke. You've got to reduce your intake of saturated fat, trans fat and cholesterol and get moving. If diet and physical activity alone don't get those numbers down, then medication may be the key. Take it just like the doctor orders. Here's the lowdown on where those numbers need to be:
Visit Cholesterol. Lower high blood pressureIt's a major risk factor for stroke a leading cause of disability in the United States. Stroke recovery is difficult at best and you could be disabled for life. Shake that salt habit, take your medications as recommended by your doctor and get moving. Those numbers need to get down and stay down. An optimal blood pressure reading is less than 120/80 mmHg. Visit High Blood Pressure. Be physically active every dayBe physically active every day. Research has shown that at least 150 minutes per week of moderate-intensity physical activity can help lower blood pressure, lower cholesterol and keep your weight at a healthy level. And something IS better than nothing. If you're inactive now, start out slow. Even a few minutes at a time may offer some health benefits. Studies show that people who have achieved even a moderate level of fitness are much less likely to die early than those with a low fitness level. Visit Physical Activity and Fitness. Aim for a healthy weightObesity is highly prevalent in America, not only for adults but also for children. Fad diets and supplements are not the answer. Good nutrition, controlling calorie intake and physical activity are the only way to maintain a healthy weight. Obesity places you at risk for high cholesterol, high blood pressure and insulin resistance, a precursor of type 2 diabetes — the very factors that heighten your risk of cardiovascular disease. Your Body Mass Index (BMI) can help tell you if your weight is healthy. Learn 5 goals to losing weight. Visit Weight Management. Manage diabetesAt least 68% of people >65 years of age with DM die of some form of HD; 16% die of stroke . Other risk factors, such as high blood pressure, high cholesterol, smoking, obesity, and lack of physical activity can greatly increase a person with diabetes’ chance of developing cardiovascular disease. Visit Diabetes. Reduce stressA few studies have noted a relationship between coronary heart disease risk and stress in a person's life that may affect the risk factors for heart disease and stroke. For example, people under stress may overeat, start smoking or smoke more than they otherwise would. Research has even shown that stress reaction in young adults predicts middle-age blood pressure risk. Get stress management tips and tools. Learn more about stress and heart health. Limit alcoholDrinking too much alcohol can raise blood pressure, increase cardiomyopathy, stroke, cancer, and other diseases It can contribute to high triglycerides and produce irregular heartbeats. Excessive alcohol consumption contributes to obesity, alcoholism, suicide and accidents. However, there is a cardioprotective effect of moderate alcohol consumption. If you drink, limit your alcohol consumption to no more than two drinks per day for men and no more than one drink per day for women. The National Institute on Alcohol Abuse and Alcoholism defines on drink as 1-1/2 fluid ounces (fl oz) of 80-proof spirits (such as bourbon, Scotch, vodka, gin, etc.), 5 fl oz of wine, or 12 fl oz of regular beer. It's not recommended that nondrinkers start using alcohol or that drinkers increase the amount they drink. Read our recommendation on alcohol, wine and cardiovascular disease.
How does being physically active now affect your heart health down the road? With the help of new technology like the Apple Watch and iPhones, researchers are exploring the link and driving innovations that will help us all lead longer, healthier lives.
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What are the 5 ways of reducing risk of cardiovascular diseases?
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