Heart disease is one of the most common chronic conditions in the United States. Roughly 47% of Americans have one of three key risk factors for heart disease, which include high blood pressure, high cholesterol and tobacco use.
Find out how to protect your heart with lifestyle changes.
Risk Factors of Heart Disease
There are various hereditary and lifestyle factors that increase the possibility of developing heart disease. Knowing which ones impact you will help you manage your heart health.
What You Can Control
Diet: Eating foods high in sodium, saturated and trans fats and refined carbs can raise your blood pressure, blood sugar and cholesterol.
Exercise: A lack of exercise is bad for your physical well-being and contributes to your risk of developing heart disease.
Stress: Too much stress may raise your blood pressure, resulting in damage to the lining of your arteries.
Alcohol and tobacco use: Excessive alcohol consumption can increase your triglycerides, which is a type of fat in your blood. Smoking restricts blood vessels, and the chemicals in tobacco damage your heart.
What You Can’t Control
Genetics: You’re more likely to develop heart disease if you have a family history of the condition.
Race and ethnicity: African Americans and some Asian ethnicities are at greater risk of developing heart disease.
Gender: Men face a greater risk for heart disease at a younger age, while women are more likely to develop it after menopause.
Age: You’re more likely to develop heart disease as you get older.
What are the Symptoms of Heart Disease?
The following symptoms could be caused by heart disease:
- Chest pain, pressure, discomfort or tightness
- Shortness of breath
- Pain, numbness or weakness in your extremities
- Dizziness or fainting
- Jaw or neck pain
- Rapid or slow heartbeat
- Swelling or pain in your hands, legs ankles or feet
- Fatigue
- Persistent cough
- Excess perspiration
- Indigestion
Lifestyle Changes to Prevent Heart Disease
Here are some tips to help you mitigate your risk for heart disease.
Eliminate Smoking and Tobacco Use
You lower your chance of developing heart disease within the first day after you quit smoking. You can cut your risk by 50% after a year without using tobacco. If you don’t want to quit cold turkey, there are nicotine patches, gum and medications to help you kick the habit.
Get Physically Active
Exercising will help you regulate your weight, boost your metabolism and relieve stress. Physical activity also lowers your risk of developing other conditions that strain your heart, including high blood pressure, high cholesterol and type 2 diabetes.
Here are some exercise goals to aim for each week:
- 150 minutes of moderate aerobic exercise, such as walking or biking
- 75 minutes of vigorous aerobic exercise like running, swimming or dancing
- At least two strengthening sessions, such as weight training or pilates
Eat a Heart-Healthy Diet
The DASH and Mediterranean diets can decrease the likelihood of developing heart disease. Both meal plans are centered around fresh foods and low-sodium options.
These are some heart-healthy foods to include in your diet:
- Fresh fruits and vegetables
- Legumes and beans
- Lean chicken without the skin
- Fish, including tuna, mackerel and salmon
- Low-fat or fat-free dairy products
- Whole grains
- Healthy fats, such as avocado and olive oil
Avoid these foods:
- White rice, pasta and bread
- Highly processed or fried foods
- Red meat such as lamb, beef and pork
- Sugary beverages
- Baked goods
- Alcohol
- Full-fat cheese, milk and yogurt
Maintain an Appropriate Weight
Carrying excess weight around your midsection can lead to health conditions, like diabetes, that contribute to heart disease. Reducing your weight by three to five percent can lower your triglycerides, blood sugar and cholesterol and protect your heart.
Practice Stress Management
Failing to address excess stress can increase your blood pressure. That weakens your artery walls, making them more susceptible to plaque buildup that can cause heart disease. Find healthy outlets to relieve stress, such as meditation, journaling, exercising and listening to music.
Schedule Medical Screenings
Schedule routine health screenings to check for high blood pressure, bad cholesterol and type two diabetes at least once a year. Talk to your doctor about measuring your body mass index and monitoring your blood glucose as well.
Dedicated Cardiac Care at Embassy Healthcare
We offer cardiac healthcare to help those living with heart disease and heart failure lead comfortable lives. Our team creates personalized care plans that include diet, exercise and daily monitoring to ensure each resident receives the support they need.
Call 216-378-2050 to learn more about our onsite cardiac care and schedule a tour.
