About 600,000 people die of heart disease in the United States every year. According to the Centers for Disease Control and Prevention, that’s 1 in every 4 deaths. While most people assume they don’t need to worry about heart disease until later on in life, the truth is, it’s never too early to start taking your heart health seriously. No matter your age, making smart choices now will pay off for the rest of your life.
February is American Heart Month, and it’s the perfect time to show your own heart some love. You can start by taking these tips to heart:
Choose a heart-healthy diet. Eating certain foods can increase or decrease your chance of heart disease. Whether you want to end your unhealthy eating streak or are looking to kick your diet up a notch, knowing which foods to pick and which to limit is a great place to start. For instance, vegetables and fruits of all shapes, sizes and colors contain substances found in plants that can help prevent cardiovascular disease, and the vitamins, antioxidants and fiber found in beans and legumes can help lower blood pressure while protecting arteries from damage. Another tip I often tell patients at The Optimized Care Network is that reducing your intake of red meat, which is high in saturated fat, is key to protecting the heart. Cutting down your portion sizes of red meat can help, but substituting chicken or fish is even better. The American Heart Association recommends eating fatty fish at least twice a week, as they contain large amounts of omega 3-fatty acids, shown to lower the risk of arrhythmia and plaque build-up in the arteries.
Manage your stress. More research is needed to determine how stress is linked to heart disease, but we do know that stress can impact factors that may increase your risk of heart disease. For instance, your body reacts to stress by increasing blood pressure, heart rate and muscle tension. Over time, this can take a serious health toll. While under stress, some might even overeat, engage in significantly less physical activity or smoke. These habits, too, can increase blood pressure or damage artery walls. While the right amount of stress can cause you to be alert, energized and focused, too much can be damaging, so it’s crucial to understand the causes of your stress and how to manage it. The best way to do this is to listen to the signals your body and mind are telling you when you’re over-stressed. Feelings of anxiousness and irritability, along with skin rashes, back pain or a decrease in energy level are just some of the warning signs.
Aim for 30 minutes of physical activity five times a week. One way to help manage stress is by exercising, and coincidentally, this will help prevent heart disease, too. While exercise five times a week may seem daunting, it’s important to remember that physical activity includes anything that causes your body to burn calories. From simply climbing the stairs, to running, swimming or biking, any activity is better than no activity at all. In fact, one of the easiest and most impactful adjustments you can make to improve your heart health is to start walking. Once you get going, the effects will pay off. Like any muscle in your body, your heart will get stronger if you lead an active life.
Know your family history. Did anyone in your family ever suffer from a stroke or heart attack? When it comes to understanding your own risk, knowing your family’s history can help you avoid heart problems in the future. Research shows that the risk of heart disease is strongly linked to genetics. While you don’t need to memorize the heart health of every person on your family tree, you should at least be aware of your immediate family history. Ask your grandparents, parents and siblings if they’ve suffered from heart disease in the past, and if so, find out when. However, just because someone in your family has experienced some form of cardiovascular disease doesn’t necessarily mean you will, too. You can lower your risk by carrying out any of the tips above. First and foremost, being aware will help get you there.
Learn the warning signs of a heart attack and stroke. Not all heart attacks are sudden and intense. They can begin silently and slowly, with only mild pain and discomfort. As a result, people often don’t understand what’s happening and wait too long to get help. That’s why it’s crucial to be able to identify the signs of a heart attack. Some signals include chest discomfort in the center of the chest that lasts for over a few minutes, or that goes away and comes back, and discomfort or pain in one or both arms, back, neck, jaw or stomach. Shortness of breath, nausea, breaking out in a cold sweat and lightheadedness are also warning signs. When it comes to stroke, the longer you wait to take action, the greater your chance of brain damage, so knowing the symptoms of this disease can help save your life. Sudden numbness in the face, leg or arm, especially on one side of the body, or confusion or trouble speaking, walking and seeing are all telltale signs, along with severe headaches with no known cause. Most importantly, if you or someone you know is experiencing any of these symptoms, don’t hesitate to call 911.
It’s never too early — or too late — to work toward a healthier heart and lifestyle. The combination of proactivity and knowledge are the first steps to achieving both. Your heart will love the result.
Dr. Michael Todd is a physician leader and clinical advisor at the Optimized Care Network , a digital health care company that provides patients a new form of health care, merging advanced technology with a personalized touch. With 18 years of clinical experience, Dr. Todd is passionate about leveraging health care expertise to implement game-changing, industry leading best practices in the health and wellness space.
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