The heart is a mysterious and confounding organ, much more complex and vital than the cartoony renderings at the end of Cupid’s arrows. Its proper functioning in the human body is critical to a healthy and happy life. This, of course, makes the prospect of heart disease all the more distressing. As recorded by the Center for Disease Control (CDC), heart disease is the leading cause of death in the U.S. for both genders and for most racial and ethnic groups. It is costly both in healthcare dollars and in lives lost, with over 700,000 lives claimed in 2022 alone. Though heart disease numbers and related conditions have improved drastically since the 1950s, there is still much work to be done to fully combat this mostly preventable disease.  Here are some guidelines to get on the right path, adapted from the Mayo Clinic’s article “Strategies to prevent heart disease.”

  • Avoid smoking, tobacco or vaping. All these activities and the products used for them put undo strain on the heart. For non-smokers, do your best to stay away from secondhand smoke as much as possible. The chemicals in tobacco can have damaging effects on the heart and blood vessels. Inhaling cigarette smoke lowers oxygen levels in the blood, leading to increased blood pressure and heightened heart rate because the heart must work harder to get enough oxygen flowing to the brain and body. The sooner a smoker quits, the better because heart disease risk begins to lower even one day after quitting. After a year, heart disease risk becomes roughly half that of smokers and will continue to improve.
  • Movement for at least 30-to-60 minutes per day is advised. Daily consistency is the key here to help reduce heart disease risk, control weight and lower the chances of getting other health conditions that can strain the heart. Conditions such as high blood pressure, type 2 diabetes and high cholesterol are common ailments that exercise can help alleviate or prevent. For those that are just starting or restarting an exercise routine, it may take a while to work up to the recommended full guidelines. Overall, the minimum guidelines for weekly exercise suggest 150 minutes of moderate aerobic exercise, 75 minutes of vigorous cardio and at least two strength training sessions. Do what you can and don’t give up. More obvious benefits will be noticed with boosted intensity, frequency and length of workouts, however.
  • Carrying extra weight, especially around the middle, can be dangerous and raise heart disease risk. Body Mass Index (BMI) uses height and weight to determine if a person is classified as overweight or obese. Use this BMI Calculator to see your base score, though a BMI is not to be used as a sole indicator of a weight issue. Basic BMI calculation doesn’t factor in muscle mass as opposed to excess fat, so other measurements and tests may be required to make a proper assessment. In general, a BMI of 25 or higher is considered overweight and is linked to multiple health risks. Waist circumference is also a factor. A waist of 40 inches for men and 35 inches for women is considered an indicator of higher risk for heart disease.
  • Prioritize good sleep. Those of us that don’t get enough sleep put themselves at a higher risk for obesity, high blood pressure, diabetes, depression and heart attack. Seven hours minimum at night is recommended for adults. Setting a sleep schedule, going to bed at the same time each night and rising at the same time each morning are good ways to support this. If you still feel tired even after having an adequate sleep schedule, it might make sense to ask your healthcare team about being evaluated for obstructive sleep apnea. This condition often comes with symptoms such as snoring, short periods of halted breathing and waking up feeling unable to breathe. Sleep apnea has several health risks, including increased heart disease risk. Proposed sleep apnea treatment may involve losing weight or using a continuous positive airway pressure (CPAP) machine to keep your airway open during sleep.
  • Stress management is an often-overlooked health factor, but it can raise blood pressure and heart disease risk. Avoid unhealthy stress coping mechanisms, such as excess comfort eating, drinking or smoking. Instead, do your best to be physically active and turn to stress-reducing activities like relaxation, mindfulness, meditation or yoga. If stress becomes unmanageable, it is important to seek treatment and/or therapy for longer-term conditions such as depression and anxiety.
  • Don’t forget to get regular checks of blood pressure and cholesterol. Type 2 diabetes screening is recommended beginning at age 45.
  • Keep up with self-care to prevent infections. Gum disease is a risk factor for heart disease, so remember to brush and floss daily, as well as attend regular dental checkups.

Heart Healthy Diet Ideas

(Adapted from Mayo Clinic’s Article, “Heart-healthy diet: 8 steps to prevent heart disease”)

The battle of preventing heart disease often begins at the end of your fork. Watching what you eat, combined with appropriate exercise, can go a long weight to ensuring a happy, healthy heart.

  • Remember to eat more fruits and vegetables with a limited amount of processing, added sugar or salt.
  • Choose whole grains whenever possible, at least half the grains consumed in your diet. Healthy options include whole grain farro, quinoa and barley.
  • Not all fats are created equal. Try to avoid trans fats as much as possible. Saturated fat should make up less than 6% of total daily calories, according to The American Heart Association. Examples of recommended healthy fats include olive oil, canola oil, vegetable oils, nut oils, avocados, nuts and seeds.
  • Seek low-fat protein sources, such as lean meat, fish and poultry. For vegetarians or those cutting down on meat, legumes such as beans, peas and lentils are also good low-fat sources of protein.
  • Reduce sodium as much as possible by opting for herbs, spices and other alternatives. If seeking canned foods, look for low-sodium versions. The same goes for condiments and sauces. Fresh, unprocessed foods will contain little to no sodium. This allows you to control how much sodium you might like to add, just for flavor.
  • Meal planning can be a life saver, making sure you don’t turn to a fast-food meal just because you don’t have a plan for dinner.
  • If you do occasionally have a treat or overindulge, give yourself some grace. The important thing is to maintain an overall healthy diet.

Portion: Keep things in proportion with proper portion sizes. Most people have no clue what a recommended serving size is for most of their favorite foods. Using a small plate or bowl can help improve portion control. Other tips include:

  • Make a point to eat low-calorie and nutrient-rich fruits and vegetables. It can also help to eat these before moving on to heavier foods on your plate.
  • Limit the amount of processed and high-calorie foods in your diet.
  • Be mindful of how many servings you are consuming. Serving sizes are intended as a specific amount, defined often in cups or ounces. Pasta is typically a ½-cup serving, or about the size of a fist. A meat serving is about 2 to 3 ounces, about a deck of cards.
  • How many servings is recommended per person daily can fluctuate. Overall, it is best to be mindful of what you consume, eat slowly and listen to your body so you don’t overeat.

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