7 Ways to Protect Your Heart
February 26, 2024 | General, Health & Wellness, Resources
It’s American Heart Month, which encourages us to literally listen to what our heart needs to be healthy. Heart disease remains a leading cause of mortality worldwide; around one in five U.S. deaths are caused by it. The good news is that you can protect yourself against heart disease – even small actions can make a big impact!
For over 100 years, the American Heart Association has been educating the public about heart disease and investing more than $5 billion in research. You probably know a lot about it. Still, there are facts that may surprise you.
Heart disease isn’t just for seniors. Contrary to popular belief, heart disease isn’t exclusive to older individuals; younger individuals, including those in their 20s and 30s, can also be susceptible. Up to 10% of all heart attacks occur before age 45 and approximately 80% of those heart attacks are due to coronary artery disease. Diabetes and obesity are increasing in young adults, and so is the risk of heart disease.
Women are vulnerable. The stereotypical image for heart disease is a man clutching his chest, but heart disease is actually the leading cause of death for women globally. Over 60 million U.S. women (44%) have some type of heart disease. Symptoms of heart disease in women can be different from those in men, often presenting signs as subtle as fatigue, shortness of breath, or nausea – or even no signs at all.
Broken heart syndrome is real. Extreme emotions and/or stress can really trigger a condition known as broken heart syndrome; serious physical illness or surgery may also cause this condition. Part of the heart stops pumping blood the way it should; sometimes the heart contracts more forcefully. Chest pain and shortness of breath occur. Although the condition is usually temporary and treatable, some may continue to feel unwell even after the heart is healed.
Poor oral health can affect your heart. Your smile may mean a lot more than you think. Research suggests that gum disease can increase the risk of heart disease and stroke. Bacteria from the mouth can enter the bloodstream and arteries. When they reach the heart, they can cause inflammation, which in turn may lead to endocarditis (infection of the heart’s chamber and valves), atherosclerosis (clogged arteries), and stroke.
Sleep matters. Quality sleep isn’t just essential for overall well-being; it’s also vital for heart health. People who do not get enough sleep are also more likely to develop high blood pressure, increasing their risk of heart disease. Research shows that even mild sleep problems can cause inflammation and could significantly contribute to the development of cardiovascular disease.
So, how can you protect and support your heart health? Here are seven action items to start today:
- Maintain a healthy diet. Focus on a diet rich in fruits, vegetables, lean proteins, and whole grains while limiting saturated fats, sodium, and added sugars.
- Stay active. Regular physical activity is key to maintaining heart health. Aim for at least 150 minutes of moderate-intensity exercise per week – that’s about 21 minutes per day.
- Manage stress. It may be easier said than done, but find healthy ways to cope with stress, such as meditation, yoga, or spending time with loved ones.
- Quit smoking. Smoking is a major risk factor for heart and other diseases. You can find support resources at this CDC site. If you don’t smoke, congratulations!
- Monitor blood pressure and cholesterol. Keep track of your blood pressure and cholesterol levels regularly. Work with your healthcare provider to manage them within healthy ranges.
- Get regular check-ups. Schedule time with your healthcare provider to assess your heart health and discuss any concerns or risk factors you may have.
- Know when to seek medical attention. If you experience symptoms such as chest pain, shortness of breath, dizziness, or extreme fatigue, don’t ignore them. Seek medical attention immediately, as early intervention can be lifesaving.
By prioritizing heart health and implementing these proactive measures, we can work toward a future where heart disease is no longer the leading cause of mortality. Your loved ones will thank you for it!
###
Sources: CDC; American Heart Association; Harvard Health Publishing; JAMA; Mayo Clinic; Penn Dental Medicine; Columbia University
