Heart disease and stroke are among the most common causes of death and hospitalization in the United States. As we observe National Heart month this February, it is important to be mindful of your heart health as well as your personal risk for heart disease and stroke in order to live your healthiest life and reduce your risk for heart attack or stroke. Thankfully, there are simple lifestyle changes you can make in order to drastically improve your heart health and ultimately reduce your chances of suffering from serious cardiovascular issues. Making these small but important changes can be challenging but with a proper plan they can pay dividends in the long run.
One of the biggest lifestyle changes you can make when deciding to improve your cardiovascular health is quitting smoking or consuming other forms of tobacco. Although this can be challenging, experts maintain that smoking is one of the number one causes of cardiovascular disease. According to the American Heart Association (AHA), diseases caused by smoking kill more than 440,000 people in the U.S. each year. In fact, one out of every 5 smoking-related deaths is caused by heart disease according to researchers at Johns Hopkins University. These stats are staggering despite nationwide decreases in the number of reported tobacco users. Despite this decrease, those who do smoke cigarettes, use electronic vaping devices, chewing tobacco, or other methods of nicotine consumption are at a significantly higher risk of developing heart disease. Methods for quitting smoking/nicotine use include practicing mindfulness by being aware of times you use it, meditating, distracting yourself from using, exercising, and tapering off with safer alternatives.
Choosing a nutritious and healthy diet can be just as vital in mitigating the risks of heart disease. The foods you eat have a direct impact on virtually every major risk factor for cardiovascular disease including your cholesterol, blood pressure, glucose levels, and weight. The key to eating a heart healthy diet lies in eating nutrient rich foods which contain vitamins, minerals, fiber, and other nutrients while also being lower in calories. The American Heart Association suggests that a nutrient rich diet should include high amounts of vegetables, fruits, whole grains, low-fat dairy products, skinless poultry, fish, legumes (such as mushrooms) and non-tropical vegetable oils/nuts. According to a study conducted by researchers at Harvard University’s School of Public Health, “People with diets high in nutrient rich foods and low in red/processed meats, alcohol, refined carbohydrates, sugary foods and beverages, sodium, and foods with trans fat, have a 31% lower risk of heart disease, 33% lower risk of diabetes, and 20% lower risk of stroke.” These cardiovascular benefits are derived from not only the nutrients/compounds in these healthier foods but also from the secondary benefits that come from eating a healthier diet, such as healthy weight loss/maintenance.
You’ve probably heard the old adage “you are what you eat”. While it may sound cliché, this statement carries a lot of truth. Aside from the aforementioned direct effects of a poor diet, choosing unhealthy foods lacking in nutrition can also lead to weight gain and obesity, which can effect your heart health negatively even if other risk factors such as high blood pressure or cholesterol are absent. Of course, unhealthy weight gain can cause some of these other markers to increase, recent medical discoveries have determined that someone can have healthy blood pressure/cholesterol levels but due to obesity be at risk for heart disease. In fact, researchers at Johns Hopkins Medical School conducted a study which determined that “For every five-point increase in body mass index (BMI), the risk of heart failure rose by 32 percent.” Given this information, it is logical to determine that shedding excess body fat can be an extremely effective method in preventing heart issues.
Exercise is one of the best things you can do to strengthen your cardiovascular muscles and reduce your risk for heart disease. Based on research findings from Harvard University’s School of Public Health, “people who reported meeting the recommendation for moderate physical activity (150 minutes per week) had a 22-25% lower risk of dying from cardiovascular disease, while those who exercised two to four times the recommendation had a 28-38% lower risk.” The researchers at Harvard as well as the American Heart Association recommend walking, weightlifting, calisthenics, and lower-intensity exercises performed for at least 150 minutes each week as easy ways to get in your moderate physical activity. Yoga, jogging, running, swimming, and bicycling are also great ways to add some daily movement into your routine that can be flexible around even the busiest of schedules. Below are some additional ideas on how you can improve your cardiovascular health and take control of your heart health:
Additional tips for a healthy heart:
• Getting enough sleep – Adults should aim for an average of 7 to 9 hours a night to ensure quality sleep. Being physically active, establishing a bedtime routine, and avoiding electronics late at night can improve this.
• Reducing stress – Excess stress can contribute to unhealthy habits such as smoking, overeating, and not being physically active. Chronic stress may also lead to high blood pressure. Exercising regularly, making time for family/friends, and practicing relaxation techniques can help.
• Limiting alcohol – Drinking alcohol too frequently can raise blood pressure, increase cardiomyopathy, stroke, higher levels of triglycerides, and produce irregular heartbeats. Limiting yourself to one-two drinks per day and avoiding environments that encourage you to drink excessively can help you cut back.
Although these tips may not eliminate the risk of heart disease entirely since genetics and other conditions can lead to heart issues, they can significantly reduce your risk and ultimately change your heart and overall health for the better.
Works Cited:
Lifestyle changes to prevent a heart attack. http://www.heart.org. (2024, January 9). https://www.heart.org/en/health-topics/heart-attack/life-after-a-heart-attack/lifestyle-changes-for-heart-attack-prevention
Mayo Foundation for Medical Education and Research. (2023, August 17). Top strategies to prevent heart disease. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-disease-prevention/
Preventing heart disease. The Nutrition Source. (2023, December 4). https://www.hsph.harvard.edu/nutritionsource/disease-prevention/cardiovascular-disease/preventing-cvd/
Weight: A silent heart risk. Johns Hopkins Medicine. (2021, November 3). https://www.hopkinsmedicine.org/health/wellness-and-prevention/weight-a-silent-heart-risk
Getting more exercise than guidelines suggest may further Lower Death Risk. http://www.heart.org. (2023, January 24). https://www.heart.org/en/news/2022/07/25/getting-more-exercise-than-guidelines-suggest-may-further-lower-death-risk
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