American Heart Month: Show Your Heart Some Love
February is American Heart Month! This is a great time to check in with our overall health and make changes for better heart health. Many factors go into a healthy heart and although there is no quick fix, however, there are many things that we can control. Here are a few interesting facts and tips to keep in mind as we strive for a healthy lifestyle!
What is heart disease?
Heart disease encompasses many conditions that impact the heart muscle, blood vessels, and valves. “In 2022, 702,880 people died from heart disease. That's the equivalent of 1 in every 5 deaths” (CDC). There are many causes, factors, symptoms, and treatments for heart disease. Prevention through elements that can be controlled is important to maintain a healthy heart as we age.
Nutrition
Maintaining a healthy weight and balanced diet is vital to a healthy heart. “Extra weight can lead to conditions that raise the chances of getting heart disease. These conditions include high blood pressure, high cholesterol and type 2 diabetes. A BMI of 25 or higher is considered overweight. In general, it's linked with higher cholesterol, higher blood pressure, and an increased risk of heart disease and stroke” (Mayo Clinic). Consider starting a food journal and tracking your daily meals. Look for ways to incorporate plenty of fiber, protein, and hydration. A registered dietician or nutritionist may be helpful to meet with for more advice and meal planning.
Exercise
If you’re not following a regular exercise schedule consider physical activities you can enjoy on your own and with loved ones to get active. According to the Mayo Clinic, 150 minutes a week of moderate aerobic exercise, such as walking at a brisk pace, 75 minutes a week of vigorous aerobic activity, such as running, two or more strength training sessions a week is recommended. Physical activity has many benefits such as maintaining a healthy weight, reducing stress, and better heart health. Swimming is a great low-impact physical activity to consider.
Other Factors
A balanced lifestyle is key to longevity, our hearts, and overall health. We can control many factors such as dieting, exercise, and avoiding negative effects. This includes smoking, excessive alcohol, quality of sleep, and taking care of our mental health. It’s important to monitor our health and watch out for our loved ones to live at our best. As always, keep up with your care team and doctors appointments for concerns and major lifestyle changes.
Resources
“Heart Disease Facts.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 24 Oct. 2024, www.cdc.gov/heart-disease/data-research/facts-stats/index.html.
“Top Strategies to Prevent Heart Disease.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 17 Aug. 2023, www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-disease-prevention/art-20046502.
https://odphp.health.gov/myhealthfinder/health-conditions/heart-health/keep-your-heart-healthy
https://www.cdc.gov/heart-disease/prevention/index.html
https://www.who.int/philippines/news/feature-stories/detail/how-to-take-care-of-your-heart-health#