As the leading cause of mortality for men and women across most ethnicities and racial backgrounds, heart disease accounts for one-third of all deaths in the United States each year: Every 34 seconds, another American dies of heart disease.
The most significant risk factors for heart disease — particularly the most common type, coronary artery disease — are unhealthy lifestyle habits. Fortunately, you can cut your heart disease risk by more than 80% through heart-healthy living.
In honor of American Heart Month this February, Dr. Laura Fernandes of Woodlands Heart and Vascular Institute in The Woodlands, Texas, takes a closer look at six lifestyle strategies you can implement today to prevent heart disease tomorrow.
Your lifestyle is one of the biggest direct influences on your blood pressure (BP), cholesterol, blood sugar levels, and body weight, which are, in turn, key influences on your cardiovascular health.
Whether they trigger chronic systemic inflammation, damage blood vessels, strain your heart muscle, slow your circulation, or all the above, the following habits and controllable lifestyle factors are bad for your long-term cardiovascular well-being:
More mindful habits and choices offer significant protection against heart disease.
The following strategies can help you manage key heart health metrics, keep inflammation at bay, and guard against vascular damage and blockage:
Adopting the DASH diet is one of the most effective ways to protect your heart health. The Mediterranean diet is another heart-healthy dietary approach.
Luckily, heart-healthy eating isn’t complicated. It emphasizes whole foods like fiber-rich vegetables and fruits, whole grains, nuts and seeds, lean proteins, and unsaturated fats. At the same time, it limits processed foods, sodium, added sugars, saturated fats, and alcohol.
An active lifestyle promotes well-regulated BP, cholesterol, and blood sugar levels as well as a strong, healthy heart. Aim to get at least 150 minutes of moderately intense aerobic exercise each week, doing activities you enjoy, such as:
Getting in a 60-minute cardio workout most days is even better. And don’t forget to break up lengthy stretches of sitting. If you have a desk job, for example, get up and move around every 30 minutes.
Being overweight is a leading cause of high BP levels, insulin resistance, high cholesterol, and atherosclerosis, four central causes of vascular damage and heart disease.
Having excess visceral fat (i.e., belly fat) around the organs in your midsection is linked to ongoing, low-grade systemic inflammation that raises your cardiovascular risk even higher.
Luckily, the central components of heart-healthy living — diet and exercise — can help you shed excess fat and sustain a healthier weight, BMI, and waist circumference long-term.
One in four deaths from heart disease (25%) is directly related to smoking cigarettes. The toxic chemicals you ingest when you smoke or vape inflame your blood vessels, make your blood stickier and more likely to clot, promote artery-blocking plaque buildup, and strain your heart.
If you smoke, you’re far more likely to have a heart attack or stroke — and quitting is the single best thing you can do for your cardiovascular health. We can help you find a smoking cessation plan and get started today.
Stress is also bad for your heart. Living with chronic, uncontrolled stress can drastically increase your BP, cholesterol, and blood sugar levels.
Find ways to mitigate outside pressures, ease your anxieties, reduce your stress levels, and restore balance to your life. Helpful strategies include getting enough sleep, daily exercise, spending time outdoors, talk therapy, and connecting with loved ones.
Experts have noticed a strong connection between poor oral health and heart disease. Specifically, lingering bacteria and untreated gum disease (inflammation) are linked to an increased risk of high BP, heart disease, and vascular damage.
Protect your oral health by brushing and flossing your teeth daily, consuming less sugar, and visiting your dentist every six months for a cleaning and exam. Smoking cessation and diabetes control are also vital to your oral (and heart) health.
Are you ready to learn more about your personal heart disease risk factors and work with Dr. Fernandes to create a preventive cardiovascular plan tailored to your needs? Contact Woodlands Heart and Vascular Institute by phone or online today.
