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Promoting heart health
Your heart might not be something you think about every day, but it’s a super important part of your body.
General Health
5 min read
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Your heart might not be something you think about every day, but it’s a super important part of your body. It’s a small – but strong – muscular organ that pumps blood throughout your system. Protecting this organ is crucial to your overall health. Heart disease is the leading cause of death in the US (opens in new tab), so it’s vital to understand your risk factors for heart disease, and consider what you can do to protect your heart. Here’s the good news: there are ways to help ensure your heart is healthy, and reduce your risk of cardiovascular disease.
Risk factors
To understand your heart health, it’s important to learn about your heart disease risk factors. When not properly managed, there are chronic illnesses that can increase your likelihood of heart disease. These include hyperlipidemia (high cholesterol), hypertension (high blood pressure), and diabetes:
Hyperlipidemia is when you have too many fats, particularly cholesterol and triglycerides, in your blood. The most common type of hyperlipidemia is high cholesterol, which impacts 94 million people (opens in new tab) in the US over the age of 20. Cholesterol is a waxy, fatty substance (opens in new tab) that exists in your cells and makes hormones, vitamin D, and substances that help you digest food. Usually, our bodies make all the cholesterol we need for good health, however, when you have too much cholesterol in your blood vessels, it’s more difficult for blood to flow through your arteries. This can cause severe complications such as heart disease, heart attack, or stroke.
There are also modifiable risk factors, such as smoking, having an unhealthy diet, and drinking excessive alcohol:
Smoking is a major cause of heart disease and stroke – in fact, it causes 1 in 4 deaths (opens in new tab) from these conditions. Smoking can raise triglycerides (fat) levels in your blood, lower levels of good cholesterol, increase the likelihood of blood clots, damage cells that line the blood vessels, and cause the thickening and narrowing of blood cells. All of these situations can increase the risk of heart complications.
An unhealthy diet and lack of physical activity can also cause heart disease. This is partially due to the increased risk of high blood pressure, high cholesterol, and type 2 diabetes. It’s important to acknowledge that physical inactivity can lead to heart disease, even for people with no other risk factors (opens in new tab).
Drinking too much alcohol can increase your risk of heart failure, high blood pressure, heart attack, arrhythmias, and stroke. Studies show (opens in new tab) that heavy drinking can lead to heart tissue damage, even before other symptoms arise. Heavy drinking can also lead to other health problems, such as inflammation in the body, which can lead to cardiovascular disease.
Promoting heart health
Now let’s look on the bright side: making healthy choices and prioritizing the wellness of your heart can greatly decrease the possibility of heart issues. Once you understand your personal risk factors for heart disease, you’re ready to make an informed plan for protecting your heart health.
Managing chronic conditions
If you have a chronic condition such as diabetes, hyperlipidemia, or hypertension, the most important thing to do is to discuss your options with your healthcare provider. They can help you create a treatment plan that can support your overall health and wellness, which may include dietary and exercise changes, as well as medications (be sure to take any medicines prescribed as directed).
Living with a chronic illness can be overwhelming, but your healthcare provider can support you for the long term (opens in new tab). They can take a look at your existing habits and what you’re already doing to manage your condition in order to develop a treatment plan. Healthcare providers can ensure that prescription refills, labs, and screenings are less overwhelming by sending reminders and helping schedule your appointments. They can also educate you on your condition so that you feel comfortable taking care of yourself. With a healthcare provider by your side, you can manage your condition in a way that lowers your risk of complications, including cardiovascular disease.
Living a heart healthy lifestyle
Eating a healthy, balanced diet can lower your risk of heart disease. That includes choosing foods that are lower in saturated fat and trans fats, limiting sodium (salt) intake, and lowering your sugar intake to keep your blood sugar levels in check. Be sure to eat plenty of fruits, vegetables, whole grains, and lean proteins. Also, if you choose to drink alcohol, do so in moderation.
It’s also helpful to prioritize exercise in your routine. Physical activity can help you maintain a healthy weight and lower your blood pressure, cholesterol, and blood sugar. You don’t have to be an olympic athlete to get the benefits of physical activity – moderate workouts can make a huge difference in your overall health.
Supporting your heart has a lot to do with living a healthy lifestyle. If you take steps to prioritize your overall well being (including your mental health and stress levels), your heart will thank you. Having a healthy heart doesn’t mean going to extremes – it’s about finding balance and moderation. For example, you don’t have to cut salt from your diet completely (actually, your body needs a little salt!). Instead, it means working to stay within the recommended sodium intake levels of 2300 mg per day (opens in new tab).
If you want to show your heart a little extra love, schedule an appointment with your primary care provider. They can help you determine the steps you can take to maintain a healthy, happy heart.
