Top Tips for Heart-Healthy Living
According to the Centers for Disease Control and Prevention (CDC) most recent findings, heart disease is the number one killer of men and women in the United States. The American Heart Association reports that approximately every 40 seconds, someone in the U.S. will have a heart attack and close to 2,400 people die from cardiovascular disease every day. While these are certainly sobering statistics, there are steps you can take to help prevent heart disease or minimize its effects on your long-term health.
Understanding Heart Disease
Heart disease, also referred to as coronary artery disease, is a build-up of sticky plaque in the blood vessels (coronary arteries) that supply the heart with oxygen-rich blood. Over time, plaque causes blockages that prevent blood flow to the heart, leading to damage to or death of the heart muscle. These blockages are the leading cause of heart attacks.
Are You at Risk?
Several risk factors lead to coronary artery disease. Some factors are out of your control such as age, gender (men have a higher incidence of heart disease), or other factors such as:
- Family history – Individuals with a first-degree relative with cardiovascular disease (mother, father, brother, or sister) are at an increased risk of developing heart disease.
- Ethnicity – According to the American Heart Association, Black people have disproportionately high rates of more severe high blood pressure earlier in life. Hispanics and Asian Americans are also at higher risk of heart disease in part due to higher rates of obesity and diabetes.
Other risk factors include:
• High cholesterol
• Uncontrolled high blood pressure
• Smoking
• Diabetes
• High-fat diet
• Lack of exercise
Steps to Take Control of Your Heart Health
What can you do to improve your heart health this year?
- Move more – Just 30 minutes of moderate exercise, five days a week can help lower your risk of coronary artery disease. Walking, swimming, and biking are great, low-impact aerobic activities that can help keep your heart muscle strong.
- Maintain a healthy weight – Obesity is a leading risk factor in the development of coronary artery disease, elevated cholesterol, and high blood pressure.
- Eat a healthy diet –Gradually incorporate a healthier way of eating into your life by adding a variety of vegetables, fruits, whole grains, healthy fats (olive oil), legumes, fish, and lean proteins while limiting processed foods high in saturated fats including fast foods.
- Quit smoking – Smoking increases your risk of heart disease and stroke by 2-to-4 times.
- Get regular check-ups – For individuals with chronic medical conditions such as diabetes, hypertension, high cholesterol, and other diseases, ongoing care and management are critical for long-term heart health. Visit your primary care provider (PCP) or heart doctor (cardiologist) annually.
- Know your history – heart disease runs in the family. Knowing your family medical history will help your cardiologist or PCP assess for warning signs of coronary artery disease before it progresses.
Holy Cross Health is committed to reducing the impact of heart disease in the community. Visit holycrosshealth.org for information on cardiac care or to find a doctor or office near you and schedule an appointment online.