February is all about the heart! In addition to Valentine’s and candy, this is also American Heart Month. Your heart works tirelessly, pumping about 2,000 gallons of blood each day, 100,000 times a day, to deliver oxygen and nutrients to every part of your body. The leading cause of death for both men and women in the U.S. is heart disease. Taking care of your heart isn’t just for seniors or those with a family history of heart disease—it’s a lifelong commitment.
Heart health and why it matters
Heart health refers to the well-being of your entire cardiovascular system, including the heart, blood vessels, as well the ability to pump blood efficiently. A healthy heart can prevent cardiovascular diseases like heart attacks, strokes, and hypertension. Maintaining a healthy heart can also decrease the risk of chronic conditions. Heart-healthy living means understanding your personal risk, making healthy choices when possible, and taking steps to reduce the chance of getting heart disease. Heart health isn’t just about avoiding disease; it’s about ensuring your body functions optimally for years to come.
8 ways to protect heart health
There is a lot of advice about improving heart health; here are eight evidence-based actions that have been shown to promote heart health and reduce cardiovascular risks.
- Adopt a heart-healthy diet. Focus on a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats like those found in nuts, seeds, and fish. The Mediterranean diet, which centers primarily on a plant-based eating plan including foods above, has been shown to reduce the risk of heart disease by up to 25%. Avoid trans fats, excessive sodium, and added sugars, which contribute to high cholesterol and blood pressure.
- Stay physically active. Engage in at least 150 minutes of moderate aerobic exercise per week and include 2 days of strength training. Activities like walking, swimming, or cycling improve cardiovascular fitness, lower blood pressure, and boost HDL (good) cholesterol levels. One major study found that swimmers have a 41% lower risk of death due to heart disease or stroke than non-swimmers.
- Manage stress. Yes, this is easier said than done. Chronic stress raises cortisol levels, which can lead to high blood pressure and inflammation. Practices such as yoga, meditation, and deep-breathing exercises can reduce stress and improve overall heart function. A review of research in 2022 found regular yoga improved total cholesterol levels as well as blood pressure.
- Quit and avoid smoking. Smoking damages blood vessels, increases blood pressure, and raises the risk of plaque buildup in arteries. Quitting smoking can reduce the risk of a major event, like a heart attack, by 50% within a year. Secondhand smoke can be damaging as well: within 60 minutes of exposure harmful inflammatory and respiratory effects can occur that continue to last.
- Monitor blood pressure. Called the “silent killer,” high blood pressure can go unnoticed while causing significant heart strain. Many over-the-counter drugs and prescriptions can cause high blood pressure, including pain treatments, contraceptives, and anti-depressants. Regular monitoring with lifestyle and medicine management helps prevent complications.
- Prioritize sleep. Sleep can dramatically change heart health. Interrupted sleep can lead to higher-than-average blood pressure levels. Chronic sleep deprivation can raise stress hormones. Poor sleep patterns can upset appetite-regulating hormones causing weight gain. All three of these outcomes can mean heart problems and disease. Aim for seven to nine hours of quality sleep each night.
- Stay hydrated. Proper hydration supports healthy blood flow and helps regulate blood pressure. Dehydration can cause your heart to work harder, increasing the risk of heart strain. Research suggests good hydration may help prevent or slow the progression of changes within the heart that can lead to heart failure.
- Partner with healthcare providers. Regular check-ups and preventive care play a critical role in heart health. Work with healthcare professionals to check and manage your cardiovascular risk factors. For example, nursing and rehabilitation services can help with cardiac rehabilitation, vital sign monitoring, and lifestyle support. Pharmacy services assist with medication adherence, side-effect education, and dosage management.
By adopting heart-healthy habits, you can significantly reduce your risk of cardiovascular disease and enjoy a vibrant, active life. At Four Seasons, we can’t protect you from heartbreak, but we can partner with you to keep your heart strong and healthy at every age.
