World Heart Awareness Month: 6 Ways to Protect Your Heart and Cardiovascular Health
World Heart Awareness Month is an important opportunity to focus on cardiovascular health and the everyday choices that can help protect your heart.
Cardiovascular disease remains the leading cause of death worldwide, but many of its major risk factors can be prevented or managed. Healthy eating, regular physical activity, avoiding tobacco, maintaining a healthy weight, and keeping up with recommended health screenings can all play an important role in reducing cardiovascular risk.
This World Heart Awareness Month, the Delaware County Medical Society encourages individuals and families throughout Delaware County to take a closer look at their heart health and consider these six ways to support a healthier heart.
1. Reduce Salt Consumption
Too much sodium in the diet can contribute to high blood pressure, which is a major risk factor for heart disease and stroke.
While the salt shaker is one source of sodium, much of the sodium Americans consume comes from packaged, prepared, and restaurant foods. Checking nutrition labels and choosing lower-sodium options when possible can make a significant difference.
Simple ways to reduce sodium include cooking more meals at home, flavoring foods with herbs and spices instead of salt, rinsing canned vegetables and beans, and comparing nutrition labels before purchasing packaged foods.
2. Choose Heart-Healthy Foods
A heart-healthy diet doesn't have to be complicated. Focus on building an overall eating pattern that provides your body with the nutrients it needs while limiting foods associated with increased cardiovascular risk.
Heart-healthy choices can include fruits and vegetables, whole grains, beans and legumes, nuts and seeds, fish, lean proteins, and healthy sources of fat.
At the same time, try to limit foods that are high in sodium, added sugars, saturated fat, and trans fat.
Small changes matter. Adding another serving of vegetables to dinner, choosing whole grains more often, replacing a sugary drink with water, or preparing an additional meal at home each week can all contribute to healthier habits over time.
3. Limit Alcohol Consumption
Alcohol can affect cardiovascular health in several ways, including contributing to higher blood pressure and adding excess calories to the diet. Drinking heavily can also increase the risk of several serious health conditions.
For people who do not currently drink alcohol, health organizations do not recommend starting for potential heart-health benefits.
If you do drink, talk with your physician about what is appropriate based on your health history, medications, and individual risk factors.
4. Don't Smoke Cigarettes
Smoking is a major risk factor for cardiovascular disease. It damages blood vessels, can increase the buildup of plaque in the arteries, and raises the risk of heart attack and stroke.
Secondhand smoke can also negatively affect cardiovascular health.
If you currently smoke, quitting is one of the most meaningful steps you can take for your health. Quitting can be difficult, but you do not have to do it alone. Physicians can help patients explore counseling, medications, nicotine-replacement options, and other resources that may make quitting more manageable.
5. Make Physical Activity Part of Your Routine
Regular physical activity benefits your heart, blood vessels, blood pressure, cholesterol, blood sugar, and overall health.
Adults should generally aim for at least 150 minutes of moderate-intensity aerobic activity each week, or 75 minutes of vigorous-intensity activity, along with muscle-strengthening activities on at least two days per week.
That does not mean you need to become a runner or spend hours at the gym.
Walking, biking, swimming, dancing, gardening, playing actively with your children, and many other forms of movement can count toward your weekly activity.
If you haven't been active recently or have an existing medical condition, talk with your physician about an appropriate level of activity before beginning a new exercise routine.
6. Maintain a Healthy Weight
Maintaining a healthy weight can help reduce the risk of high blood pressure, high cholesterol, type 2 diabetes, and other conditions associated with cardiovascular disease.
However, heart health isn't defined by a number on the scale alone.
Your physician can consider your weight alongside your blood pressure, cholesterol, blood sugar, family history, lifestyle, and other factors to help you understand your individual cardiovascular risk.
Rather than focusing only on weight loss, consider building sustainable habits that support your overall health, including nutritious foods, regular movement, adequate sleep, and preventive medical care.
Know Your Numbers
One of the most important things you can do during World Heart Month is learn more about your own cardiovascular health.
High blood pressure and high cholesterol often do not cause noticeable symptoms. Someone can feel perfectly healthy while having risk factors that increase their chances of developing cardiovascular disease.
Regular health visits can help monitor important indicators such as:
Blood pressure
Cholesterol
Blood sugar
Weight
Personal and family medical history
Your physician can also help determine which cardiovascular screenings are appropriate for you based on your age, health history, family history, and other risk factors.
Don't wait for symptoms to begin thinking about prevention. Knowing your numbers gives you and your healthcare provider an opportunity to identify concerns and address them early.
Know the Warning Signs of a Heart Attack
World Heart Month is also a good time to become familiar with the warning signs of a heart attack.
Symptoms can vary from person to person and may include chest pain or discomfort, shortness of breath, discomfort in the arms, back, neck, jaw, or stomach, nausea, lightheadedness, cold sweats, or unusual fatigue.
Not every heart attack begins with sudden, severe chest pain. Symptoms can sometimes be more subtle, particularly in women and people with certain medical conditions.
If you believe you or someone around you may be experiencing a heart attack, call 911 immediately. Do not wait to see whether the symptoms improve on their own.
Make Heart Health a Priority Beyond World Heart Awareness Month
World Heart Awareness Month gives us an opportunity to bring cardiovascular health to the forefront, but protecting your heart is a year-round commitment.
You don't need to overhaul your entire lifestyle overnight. Start with one change you can maintain. Take a walk after dinner. Check the sodium on a food label. Add more vegetables to your meals. Make a plan to quit smoking. Schedule a routine physical. Have your blood pressure checked.
Most importantly, talk with your physician about your individual risk factors and the preventive screenings that are appropriate for you.
The Delaware County Medical Society is committed to enhancing the health of our community and supporting the physicians who care for individuals and families throughout Delaware County. This World Heart Awareness Month, take the opportunity to learn your numbers, understand your risk, and take steps toward better cardiovascular health.
This article is intended for general educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Talk with your physician or another qualified healthcare professional about your individual health needs.
Comments