February is National Heart Month. In 1964, President Lyndon B. Johnson declared the first American Heart Month to raise awareness of heart disease in the United States.
The first Friday in February is National Wear Red Day. This initiative, called “Go Red for Women,” was founded in 2003 and has been helpful in empowering women to take charge of their heart health.
With Heart Month in mind, it’s a great time to check in on the state of heart health – in general and specifically your own heart health – in 2023.
About 80 percent of cardiovascular events can be prevented by knowing and managing your risk factors and following a heart-healthy lifestyle, which includes diet, exercise, sleep and a positive attitude.
Research has shown that not only risk factors, but also risk-enhancing factors, place both men and women at a higher risk for future cardiovascular events.
Risk factors
Non-modifiable risk factors:
- Age: Men 45 years and above and women 55 years and older
- Family history of premature heart disease in first-degree relatives (parent, sibling or child prior to age 55)
Modifiable risk factors:
- Elevated blood pressure
- Type 2 diabetes
- Tobacco use
- Elevated cholesterol
Risk-enhancing factors:
- Metabolic syndrome
- Conditions specific to women: Preeclampsia, gestational diabetes (pregnancy acts as a stress test), premature menopause
- Inflammatory diseases (especially rheumatoid arthritis, psoriatic arthritis)
- Ethnicity factors (South Asian ancestry)
- Persistently elevated triglycerides (greater than or equal to 175 mg/ml)
- Persistently elevated LDL or “bad” cholesterol (greater than or equal to 160 mg/dl)
- Chronic kidney disease
It is important to know your risk. You can use the ASCVD risk score from the American College of Cardiology risk estimator app, or learn more about risk from our heart health quiz and downloadable heart health guides.
Your provider can help you determine your personal cardiovascular risk and a plan to reduce your risk. Pulse Heart Institute has a prevention program for those who have at least two risk factors and are referred by their provider, designed to help each person set individual goals and develop a plan to accomplish them.
Ways to improve your heart health
Here are some easy steps you can take to improve your heart health.
Physical activity. Exercise not only promotes cardiovascular health, but also overall well-being, both physical and mental — from productivity, quality of life, academic performance and sleep quality. Even small increases in physical movement make a difference.
Physically active people and those at a healthy weight live about seven years longer, according to the American Heart Association (AHA). There is also evidence that strength training will assist in increasing muscle mass, leading to increased calorie burn and improving weight management.
Studies show that adults who are physically active are at reduced risk of breast cancer, prostate cancer, depression and death from cardiovascular disease, as well as death from any cause, while experiencing better quality of life, healthier aging and improved brain functioning.
Food choices. As far as eating is concerned, the Mediterranean diet has been named the best diet six years in a row for cardiovascular health, followed by DASH (dietary approaches to stop hypertension) and the “flexitarian” diet. Key components of these diets: five servings of fruits and vegetables daily; whole grains; low-fat sources of calcium; and avoidance of red meat.
Not only do these kinds of choices improve heart health, but they also decrease the chances of dementia and Alzheimer’s disease. Data from the Nurses’ Health Study (1984–2014) and Health Professionals Follow-up Study showed that daily intake of five servings of fruit and vegetables (versus two) was associated with 13 percent lower total mortality, 12 percent lower cardiovascular disease mortality, 10 percent lower cancer mortality and 35 percent lower respiratory disease.
Instead of a strict diet, consider a healthy eating style you enjoy, and it will be easier to follow for the rest of your life. We should all try to eat five servings of fruits and vegetables per day, and avoid processed red meat.
Tobacco use and vaping. The data is clear that smoking is detrimental to the arteries, and research is starting to show a link between vaping and lung damage. Nicotine pods have double the amount of nicotine as a pack of cigarettes, and are targeted to teenagers. The clear answer is taking every step to stop this habit.
Blood Pressure Management. Blood pressure over 120/80 has disease ramifications in both heart attack and stroke. According to the American Heart Association, from 2009 to 2019, deaths caused by high blood pressure increased 65 percent. Lowering blood pressure with medications was associated with a lower risk of dementia or cognitive impairment, based on an analysis of a dozen randomized controlled trials.
Sleep. This is an area we have not traditionally connected to heart disease, but a recent article in the Journal of Cardiology compared four-hour sleep length to nine hours of sleep. It showed that less sleep led to an increase in abdominal fat and increased calorie consumption of fat and protein. While this was a small study, it has ramifications for cardiovascular outcomes. Sleep is restorative and necessary for healthy living.
Social connection. A recent study out of Harvard looking at health within Black communities found that participants who reported more social connection and activity with neighbors were twice as likely to score better on cardiovascular health habits. The study determined that our health is closely related to our social networks. The more we are engaged with our neighbors and communities, the better our cardiovascular health. Look to your community for support in making healthy lifestyle changes. A positive attitude is a catalyst for healthy living.
Start your change with simple things that can be done today:
- Add one more vegetable to your plate each day or week (end goal: 5 servings per day)
- Park your car farther away to increase physical activity (end goal: 150 minutes of physical activity per week)
- Make a date with a friend to go walk in the morning, and put your shoes by the door
- If evening snacking is hard, freeze grapes to have on hand as a healthy option
- Cut up vegetables ahead of time for a quick, healthy snack; combine with hummus
- Plan one meal in advance if it is difficult to plan a whole week
- Take a moment in your day to take a deep breath and just be
- Just begin with one step
For more information about Pulse Heart Institute and its preventive care programs, visit the Pulse website or call:
Inland Northwest 509-755-5500
Puget Sound Region 253-572-7320