American Heart Month
February is American Heart Month. Did you know, the heart beats about 2.5 billion times over the average lifetime, pumping blood and oxygen to all your organs (1)? Given the significance of the heart's workload, it’s important to prioritize your heart health. Heart disease is the leading cause of death for men, women, and people of most racial and ethnic groups in the United States (2). Celebrate American Heart Month by taking action to put your heart health first.
Tips for a heart-healthy lifestyle
Choose heart-healthy foods
Diet plays a major role in your overall health and can impact your risk of heart disease. Some heart-healthy foods to incorporate into your diet include leafy green vegetables such as spinach, kale and collard greens, which are a great source of vitamin K. Additionally, include whole grains such as farro, quinoa or barley. One study found eating three more servings of whole grains daily was associated with a 22% lower risk of heart disease (3). Finally, include some low-fat protein sources in your diet, such as poultry, fish, low-fat dairy products and legumes are also great sources of protein that contain less fat and no cholesterol (4).Get regular physical activity
Physical activity has many health benefits, including strengthening your heart health. When done regularly, aerobic activity can lower your risk for coronary heart disease. For major health benefits, it is recommended to do at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week (5).Manage stress
Large amounts of stress can negatively affect the body in many ways. From raising blood pressure to having a negative impact on cholesterol levels, stress can take a toll on your heart health. Identifying the source of your stress is a great start to managing your stress levels. Once you know what areas of your life cause more stress than others, you can mitigate the impact of those stressors (6).Get good quality sleep
Quality sleep can not only make you feel more rested throughout the day, but it is critical for your heart health too. It is recommended that most adults need seven hours of sleep per night. Getting less than six hours of sleep is shown to increase blood pressure along with negatively impacting your body’s ability to regulate stress hormones (7).Learn your health history
Heart disease can be hereditary, making it important to know your family’s heart history to better understand your own. Let your healthcare provider know if heart disease runs in your family. You are at an increased risk if your parent or sibling has had a history of heart disease before 55 for males or 65 for females (8).Quit smoking
If you smoke tobacco, quitting is one of the best things you can do for your heart health. Within two weeks after your last cigarette, your circulation and lung function can already start to improve. After one year, your risk of coronary disease is reduced by 50% (9). Call 1-800-QUIT-NOW for free help and take the first step to quit.
Sources:
“Harvard Health”, https://www.health.harvard.edu/topics/heart-health.
“Heart Disease Facts”, Centers for Disease Control and Prevention, 14 Oct. 2022, https://www.cdc.gov/heartdisease/facts.htm.
Aune, Dagfinn et al. “Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies.” BMJ (Clinical research ed.) vol. 353 i2716. 14 Jun. 2016, doi:10.1136/bmj.i2716
Brodie Marthaler, M.D, “4 key elements of a heart-healthy diet”, Mayo Clinic, 11 Aug. 2020, https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/4-key-elements-of-a-heart-healthy-diet
“Physical Activity and Your Heart Benefits.” National Heart Lung and Blood Institute, U.S. Department of Health and Human Services, https://www.nhlbi.nih.gov/health/heart/physical-activity/benefits.
“Stress and Heart Health.” Www.heart.org, 26 July 2022, https://www.heart.org/en/healthy-living/healthy-lifestyle/stress-management/stress-and-heart-health.
“Can a Lack of Sleep Cause High Blood Pressure?” Mayo Clinic, Mayo Foundation for Medical Education and Research, 9 Aug. 2022, https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/expert-answers/sleep-deprivation/faq-20057959#:~:text=There%27s%20also%20an%20increased%20risk%20of%20high%20blood,regulate%20stress%20hormones%2C%20leading%20to%20high%20blood%20pressure.
“Family History of Heart Disease – What to Do.” Cleveland Clinic, Cleveland Clinic, 9 Dec. 2022, https://health.clevelandclinic.org/family-history-of-heart-disease-heres-what-you-need-to-do/.
“The Benefits of Quitting Smoking Now.” Www.heart.org, 26 July 2022, https://www.heart.org/en/healthy-living/healthy-lifestyle/quit-smoking-tobacco/the-benefits-of-quitting-smoking-now.