Daily steps to promote heart health
Daily steps to promote heart health
Heart disease is a formidable foe. According to the Centers for Disease Control and Prevention, heart disease accounts for nearly 25 percent of all deaths in the United States each year.
Issues related to the heart affect both men and women, and an estimated 15 million adults in the U.S. have coronary heart disease. Such statistics are disconcerting, but they can serve as a wake-up call that compels people to prioritize heart health.
Dr. Vijay Raja, interventional cardiologist with the Arkansas Heart Hospital, said heart disease is usually the result of other health issues that damage the body over time, such as hypertension, diabetes, high cholesterol, obesity and tobacco use.
“Heart disease does not happen overnight,” he said. “Although genetics can play a role, your lifestyle is a major component in this and is also what you have the most control over. Heart heath is a lifelong journey, and it is never too late to make positive changes.”
Here are a few strategies people can employ to reduce their risk of heart disease.
Stop smoking right now
One of the best things to do to protect the heart is to stop smoking. The Heart Foundation indicates that smoking reduces oxygen in the blood and damages blood-vessel walls. Smoking also contributes to atherosclerosis, or a narrowing and clogging of the arteries.
“Not only does smoking cessation improve the health of your heart; it has also been shown to reduce all-cause mortality,” Raja said.
Eat healthy fats
When eating, choose polyunsaturated and unsaturated fats, and avoid trans fats as much as possible. Trans fats increase one’s risk of developing heart disease by clogging arteries and raising LDL (bad) cholesterol levels. Read food labels before buying anything at the store.
Sydnie Thessing, an advanced-practice registered nurse with the Arkansas Heart Hospital, said unsaturated fats are usually liquid at room temperature and are high in vitamin E. Healthy fats include olive oil, avocado, salmon and almonds, she said, adding that seniors should limit saturated fats, including butter, cheese and red meats, and avoid trans fats found in fried foods and baked goods.
Maintain oral hygiene
Studies show that bacteria in the mouth involved in the development of gum disease can travel to the bloodstream and cause an elevation in C-reactive protein, a marker for blood-vessel inflammation.
“Gingivitis and other infections of the mouth and gums can increase bacteria in the blood and lead to infections in the heart, more specifically the heart valves,” Thessing said. “This is why it is especially important for patients who have valve replacements to take good care of their teeth, and they may even require antibiotic therapy before major dental procedures.”
Brush and floss twice daily, and be sure to schedule routine dental screenings.
Adopt healthy eating habits
Changes to one’s diet, including eating more fruits, vegetables, whole grains and lean protein, can help men and women lose weight, maintain a healthy weight, improve cholesterol levels and reduce blood pressure — leading to a healthier heart.
A low-sodium diet is a staple in heart health, Raja said, adding that low-sodium intake is part of the DASH diet recommended by many cardiologists to help lower blood pressure and reduce swelling. Limiting simple carbohydrates can also foster heart health, especially for seniors with diabetes, he added.
Embrace physical activity
Regular moderate exercise is great for the heart. Thessing said physical activity can include enjoyable pastimes such as walking a dog, working in a garden or biking long distances. The Arkansas Heart Hospital recommends working out for at least 30 minutes at a time, three to five times a week.
“The key to being able to continue doing the things you love and having a good quality of life long into your golden years is to avoid being sedentary,” she added. “Take a lesson from [Isaac] Newton: An object at rest stays at rest, while an object in motion tends to stay in motion.”