Take a Beat for Heart Health Month
The heart is a fist-sized muscle and the main organ of your cardiovascular system, a network of blood vessels. The heart pumps blood throughout your body, delivering oxygen and nutrients to tissues and organs. The valves Inside your heart keep blood flowing properly throughout the body. The blood pumped by your heart also carries carbon dioxide to your lungs, which you eliminate when you exhale. A healthy heart is crucial in maintaining overall health and essential for a long and vital life.
The term “heart disease” refers to several types of heart conditions. In the United States, the most common type of heart disease is coronary artery disease (CAD), which can lead to heart attack. The other types of cardiovascular disease are stroke, peripheral arterial disease, and aortic disease. Key risk factors for heart disease are high blood pressure, high blood cholesterol, and smoking–about half of people in the
United States have at least one of these three risk factors. Medical conditions and other lifestyle choices can also put people at a higher risk for heart disease. Those include diabetes, being overweight, obesity, eating an unhealthy diet, being physically inactive, and excessive alcohol use. Maintaining a healthy lifestyle and getting regular checkups and medicines can reduce the risk of cardiovascular diseases.
Seniors, Take Heart
People aged 65 or older may have changes that increase the risk of heart disease, but there are ways to delay, lower or even avoid the risk. Aging can cause changes in the heart and blood vessels—your heart can’t beat as quickly during physical activity or in times of stress as it did when you were younger. However, the number of heartbeats per minute (heart rate) at rest does not change significantly with normal aging, according to the NIH. The major change that happens with age that may increase a person’s risk of heart disease is
arteriosclerosis, also known as hardening of the arteries. The long-term buildup of fatty deposits in the walls of artery walls makes the large arteries increasingly stiff, causing high blood pressure. Because there are several modifiable risk factors for atherosclerosis, it is not necessarily a normal part of aging. Metropolitan Jewish Health Services suggests, “to improve heart health, it’s helpful to understand what can happen as we get older. It’s also important to recognize the symptoms of heart disease and know what factors increase the risk of developing it.” They remind people to always speak to their doctor first before making any decisions.
Eat Your Heart Out: Six tips to help lower heart disease risk
1. Eat a Heart-Healthy Diet: What you eat profoundly impacts your heart health. Aim for a balanced diet that includes plenty of fruits, vegetables, whole grains, and lean proteins. Limit your intake of saturated fats, trans fats, and cholesterol since these can contribute to the development of heart disease. To promote heart health, incorporate foods rich in omega-3 fatty acids, such as fatty fish, flaxseeds, and walnuts.
2. Stay Active: Regular physical activity is a cornerstone of heart health. Exercise helps maintain a healthy weight, lowers blood pressure, and improves cholesterol levels. Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, cycling, or swimming. Find activities you enjoy to make staying active a fun and sustainable part of your routine.
3. Maintain a Healthy Weight: Being overweight or obese increases the risk of heart disease. Adopting a healthy lifestyle that includes a nutritious diet and regular exercise can help you achieve and maintain a healthy weight. Even modest weight loss can have a significant impact on your heart health.
4. Manage Stress: Chronic stress can take a toll on your heart. Practice stress-reduction techniques such as meditation, deep breathing, yoga, or spending time in nature. Prioritize activities that bring you joy to help manage stress effectively.
5. Quit Smoking: If you smoke, quitting is one of the best things you can do for your heart. Smoking damages blood vessels reduces oxygen delivery to the heart, and increases the risk of heart disease. Seek support from friends, family, or a smoking cessation program to kick the habit.
6. Monitor Blood Pressure and Cholesterol: Regular check-ups with your healthcare provider are crucial for monitoring your blood pressure and cholesterol levels. High blood pressure and irregular and elevated cholesterol are risk factors for heart disease. Your healthcare provider may recommend lifestyle changes or medication to manage these risk factors if necessary. There are also surgical procedures that may help restore blood flow to the heart.
Small daily steps can significantly change your heart health and life. Take these steps today so you can enjoy a full, active, and fulfilling life in the future.