According to the CDC “One person dies every 33 seconds in the United States from cardiovascular disease.”
High blood pressure, high blood cholesterol, and smoking are major risk factors for heart disease. Other lifestyle choices and medical conditions that put people at a higher risk for heart disease include Diabetes, overweight and obesity, unhealthy diets, physical inactivity and excessive alcohol use. Although high blood pressure or high cholesterol may be genetic, you can improve your heart health by eating healthy, getting exercise, and managing your stress. If your health practitioner recommends it, then you should also carefully monitor and manage your blood pressure and cholesterol using health lifestyle choices and possibly medication.
Heart facts from the Cleveland Clinic:
- Cardiac health is an age-old issue, as evidence of heart disease has been found in 3,000-year-old mummies.
- Your heart pumps blood through about 60,000 miles of blood vessels. To put that in perspective, this blood tubing system could circle the Earth at the equator TWICE.
- Each minute, your heart pumps nearly 1.5 gallons (5.7 liters) of blood.
- Your heart beats about 100,000 times per day. During the average person’s lifetime, their heart beats more than 2.6 billion times. (Your pulse is a way you can feel your heart beating.)
Understanding the Importance of Heart Health
Heart disease affects millions of people every year, often with devastating consequences. According to the Centers for Disease Control and Prevention (CDC), one in four deaths in the U.S. is linked to heart disease, which includes conditions like coronary artery disease, heart failure, and arrhythmia. However, many of these conditions are preventable with the right lifestyle choices.
This makes American Heart Month a crucial time to remind ourselves how much our lifestyle, diet, and mental health can impact the state of our hearts. Whether you have a family history of heart disease or not, there are steps you can take to lower your risk.
- Eat a Heart-Healthy Diet
Eating a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats (like those found in olive oil, nuts, and avocados) is one of the best ways to prevent heart disease.
- Stay Active
Physical activity is another cornerstone of heart health. The American Heart Association (AHA) recommends at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous activity each week.
- Monitor Your Blood Pressure and Cholesterol
High blood pressure and high cholesterol are major risk factors for heart disease, but the good news is they’re manageable with regular monitoring. Work with your healthcare provider to develop a plan to get your blood pressure and cholesterol under control.
- Quit Smoking and Limit Alcohol
If you smoke, consider seeking support to quit, and try to limit alcohol consumption to recommended levels (up to one drink per day for women and two for men).
- Manage Stress
Finding ways to manage stress through relaxation techniques such as deep breathing, meditation, yoga, or simply taking time for hobbies you enjoy can make a big difference in protecting your heart.
- Get Enough Sleep
Chronic sleep deprivation is linked to higher blood pressure, obesity, and an increased risk of heart disease. Aim for 7-9 hours of sleep per night to give your heart the rest it needs to function optimally.
