Taking Your Heart Health To Heart
Only you can prevent heart disease
Image: The team at SVMC Cardiology celebrates Wear Red Day on February 7.
According to the American Heart Association (AHA), one in every five deaths in the U.S. is the result of heart disease. The AHA also notes that unless we change our habits, 60% of Americans will likely be affected by heart disease by 2050.
But the news isn’t all bad. According to the World Heart Federation, 80% of all cardiovascular disease is preventable. In fact, one study found that people who switched to favorable lifestyle habits, such as not smoking, not being obese, engaging in regular physical activity, and eating a healthy diet, lowered their heart disease risk by nearly 50%.
If you’re ready to take charge of your heart health, prioritize these lifestyle changes for the biggest impact:
Eat heart-healthy foods
A heart-healthy diet can help lower your risk of heart disease.
Heart-healthy items include:
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High-fiber foods, like whole grains, fruits, and vegetables
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Foods with healthy unsaturated fats, like avocados, nuts, and fish (like salmon and sardines)
Foods to avoid or limit include:
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Saturated fats, including fatty meats (like beef), full-fat dairy products (like whole milk or cheese), and tropical oils (like coconut and palm oil)
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Added sugars, like sweetened beverages, candy, cereals, and desserts
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Processed foods with a lot of sodium (salt), like deli meats and bacon, frozen dinners, and some canned foods
Drink alcohol only in moderation
Drinking too much alcohol can increase your risk of heart disease. If you choose to drink alcohol, drink only in moderation. That means 1 drink or less in a day for women and 2 drinks or less in a day for men.
Aim for a healthy weight
People who are overweight or have obesity are at an increased risk for heart disease. Losing just 5 to 10 percent of your body weight can help lower your risk factors for heart disease, including high blood pressure, high blood cholesterol, and high blood glucose, which can lead to type 2 diabetes.
Get active
Getting regular physical activity can help prevent heart disease. Aim for at least 150 minutes of moderate-intensity aerobic activity each week. If you’re new to exercise, begin with short walks and build up your strength and endurance before taking up more vigorous activities like biking, jogging, dancing, swimming, or pickleball.
Quit smoking
Quitting smoking helps lower your risk of heart disease and heart attack. In fact, within 20 minutes of quitting your heart rate and blood pressure drop. After one year, your risk of heart disease is cut in half.
Manage stress
Stress can lead to health problems like high blood pressure, obesity, and heart disease. By getting stress under control, you can prevent serious health problems. Many things can be done to manage stress, including meditation, yoga, deep breathing, volunteering, spending time with loved ones, and doing something creative. The key is to find the activity that brings you joy and find ways to incorporate it into your daily routine
Get enough sleep
Most adults need seven to nine hours of sleep each night. Failing to get enough sleep or quality sleep can have a huge impact on your heart health. In fact, one study found that people who regularly get less than six hours of sleep had a 25% greater risk of having poor cardiovascular health. People who slept less than six hours and had sleep apnea experienced a more than 200% greater chance of poor heart health than those who slept longer.
Scott Rogge, MD, FACC, is the Medical Director at Southwestern Vermont Medical Center Cardiology
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