Top tips for reducing heart attack and risk for stroke
Q: My sister just turned 50. She went in for a standard cardiac checkup and learned she has high blood pressure and high cholesterol. The doctor told her that since our mom also had these issues, she must drastically change her diet, increase her exercise, and take medications to lessen her risk for a heart attack or stroke. I’m only 34 and have never had an issue, but I’m wondering if there are things I should be doing now to stay more heart-healthy.
A: Heart disease remains the No. 1 cause of death in the U.S., with over 655,000 people dying annually, according to the American Heart Association.
Since genetics play a role in the risk for heart disease, being aware of your health history is important. But just because your mom and sister are dealing with issues doesn’t mean you will automatically have cardiac problems.
Given your family history, I recommend that you reach out to your health care provider and share an update about your mom and sister.
In the meantime, here are my top recommendations for how to keep your heart in shape:
Know your numbers
Aiming to maintain a healthy weight is important, but it also is important to be aware of other numbers, especially your blood pressure and cholesterol. The biggest challenge is that there are generally no symptoms associated with high blood pressure, also known as hypertension, which is why it’s often called the silent killer. Having high blood pressure long term
can cause many serious health problems, such as heart disease and stroke, so it’s vital to keep blood pressure numbers down.
Ideally, a normal blood pressure is below 120/80 mmHg. You are said to have prehypertension if your top number ranges from 120 to 139 mmHg or your lower number ranges from 80 to 89 mmHg. Prehypertension tends to worsen over time. And anything over 140/90 mmHg is considered hypertensive.
Feed your heart
Research shows consuming food high in sugar, salt and saturated fat can increase the risk for heart disease. But it’s often
difficult to change your eating habits. I encourage my patients to embrace a Mediterranean diet. That means you should:
Eat at least five servings of fruits and vegetables per day. Besides being low in calories and rich in dietary fiber, fruits and vegetables are full of important vitamins and minerals.
Use olive oil when you cook or in salads instead of mayonnaise or other rich condiments.
Eat at least one serving of fish per week.
Move more
It’s important to keep
your heart healthy by getting active. American Heart Association guidelines recommend 150 minutes a week of moderate-intensity aerobic activity or 75 minutes per week of vigorous activity. Ideally, the goal would be five times a week, but it’s important to find something you love to do that gets you moving, even if it’s in small increments.
For instance, parking farther away from the grocery store entrance or taking the stairs at work instead of the elevator can count toward your fitness goals.
Lighten your load.
Stress can be a trigger for many people, which can increase your blood pressure and lead to other unhealthy habits, such as smoking, difficulty sleeping and overeating. I recommend making mindfulness a part of your daily routine, as well as activities to help reduce stress and anxiety. Consider massage, yoga or meditation. — Amy Pollak, M.D., Cardiovascular Disease, Mayo Clinic, Jacksonville, Florida