February is American Heart Month, which focuses on the prevention of cardiovascular (or heart) disease. Cardiovascular is a term which relates to the heart, as well as the arteries and veins that supply our organs with blood. According to the American Heart Association, heart disease is the leading cause of death for men and women, accounting for 1 in 4 deaths in the United States. Many Americans have at least one risk factor for heart disease such as high blood pressure, obesity, physical inactivity, or an unhealthy diet. Your risk also increases with age; however, regardless of age, it is NEVER too early to start practicing heart-healthy habits. Here are a few steps you can begin implementing at any age:
- Check your family history. Ask family members if they have had heart disease or any risk factors for it. If the answer is yes, you have an increased chance for developing the disease will go up so it’s definitely important to learn the information sooner rather than later.
- Smoking will double your risk for heart disease and stroke. Avoid all smoke, including second hand. Plus smoking combined with certain oral contraceptives can cause an increase in your blood pressure, so women should be sure to choose their birth control carefully.
- Know your numbers, such as your cholesterol and blood pressure, which will impact your heart health. Visit your doctor regularly to monitor both of these. As we age, it becomes increasingly more critical to monitor changes in our body so make sure to get those regular checkups and screenings.
- Excess weight increases the heart’s work. It also raises blood pressure, blood cholesterol, and triglyceride levels while lowering HDL (good) cholesterol levels. It can also make diabetes more likely to develop. By losing as little as 10 pounds, you can lower your risk for heart disease.
- Follow a healthy, balanced diet & exercise regularly. As we age, our dietary needs, as well as physical limits, may change. However, regardless of your age, making smart food choices and keeping yourself active will insure a longer lifespan. A good rule of thumb is to follow these guidelines:
- Eat more fruits & vegetables, whole grains, low-fat dairy, poultry/fish, and nuts.
- Avoid red meat, as well as sugary and processed foods, and foods high in sodium.
- For overall cardiovascular health, the AHA suggests 30 minutes of aerobic activity, 5 days per week along with muscle-strengthening activity at least 2 days per week.
- Regular physical activity can relieve tension, anxiety, depression & anger. Exercise increases the flow of oxygen, which directly affects the brain. Long term stress will cause an increase in heart rate and blood pressure, which can lead to damage of the artery walls. Find ways to reduce and/or manage your stress at home and at work. Practice stress management and relaxation techniques. A stressful situation will almost always cause your quality of sleep to decline, which can also impact your heart health.
- Part of living a heart-healthy lifestyle is also dependent on getting enough sleep. People who don’t sleep enough are at a higher risk for cardiovascular disease—regardless of age, weight, smoking and exercise habits.Studies show that adults who sleep fewer than six hours per night are about twice as likely to have a stroke or heart attack as people who slept six to eight hours per night. Good-quality sleep decreases the work of your heart, as blood pressure and heart rate go down at night. Lack of sleep can also increase insulin resistance, a risk factor for the development of type 2 diabetes and heart disease.
Making small adjustments to your daily routine will dramatically improve your overall quality of life. Remember – it’s never too early!! Take action today so you can look forward to a healthier tomorrow!