February is often associated with Valentine’s Day – chocolate hearts, roses, and celebrations of love. But beyond the festivities, it’s also the perfect time to focus on the heart that matters most: your own.
Heart health is essential to overall well-being, yet heart disease remains the leading cause of death – surpassing all forms of cancer combined. Many cardiovascular conditions are known as “silent killers,” often showing no symptoms until a heart attack or stroke occurs.
This Heart Health Month, take time to learn, move, and make choices that support a stronger, healthier heart.
Understanding Your Risk
While genetics can play a significant role in cardiovascular disease, everyone is at risk. Knowing your family history is important: if your father or brother experienced coronary hear disease or a heart attack before age 55, or your mother or sister before age 65, your risk may be higher. However, heart disease can affect anyone regardless of age or gender.
Other major risk factors include:
• High cholesterol
• High blood pressure
• Pre-diabetes or diabetes
• Smoking
• Excessive alcohol intake
• Overweight or obesity
• Poor diet
• Lack of physical activity
Prevention: Steps You Can Take
The good news is that most heart disease is preventable. While you can’t change your age or family history, you can make lifestyle changes to reduce your risk and improve your health.
Schedule a yearly physical to check your:
• Total cholesterol
• LDL (bad) cholesterol
• HDL (good) cholesterol
• Triglycerides
• Blood pressure
• Fasting blood sugar (for prediabetes and diabetes screening)
Eat for Heart Health
• Choose unprocessed foods and lean protein like chicken, fish, beans and nuts
• Opt for whole grains such as brown rice, farro, quinoa, and whole wheat couscous
• Select low fat dairy products
• Fill your plate with colorful fruits and vegetables, avoiding heavy sauces or butter
• Incorporate healthy fats: monounsaturated fats from nuts, seeds, avocado ground flaxseed, etc.
• Add omega-3 fatty acides found in fatty fish and plant sources
• Limit added sugars, which can cause inflammation and raise tryglycerides
Get Moving
Aim for at least 150 minutes of moderate physical activity each week as recommended by the American Heart Association and the American College of Sports Medicine.
Maintain a Healthy Weight
If you are overweight, losing just 10% of your total body weight can improve cholesterol, blood sugar and blood pressure.
Quit Smoking & Avoid Secondhand Smoke
Smoking is a major risk factor for heart disease. Quitting and avoiding exposure to secondhand smoke can dramatically improve your health.
TAKE ACTION
Heart disease can be prevented with knowledge and commitment. Take charge of your health by making small sustainable changes. Regular checkups, a balanced diet, physical activity and avoiding tobacco are powerful steps toward a healthier heart.
Content submitted by Janyce Gately MS, RD, LDN, CHC
For personalized guidance on heart healthy eating and lifestyle modifications contact our dietitian Registered Dietitian, Janyce.