American Heart Month - ABC’s of Heart Disease
February is American Heart Month. Heart disease is the leading cause of death in the United States; however, it is largely preventable. The first step toward heart health is understanding your risk of heart disease. Here are the ABCs of heart disease:
Assess Your Risk: Consult with your practitioner to see if you are at risk. Your risk of developing heart disease is higher if you have high blood pressure, high cholesterol, are overweight or obese, have prediabetes or diabetes, smoke, and/or have a family history of heart disease.
Check Your Blood Pressure: Blood pressure is the amount of force blood is exerting on the walls of your arteries as your heart pumps blood. The reading consists of two numbers: systolic (top number) and diastolic (bottom number). Your blood pressure is considered elevated when your reading is 140/90 mm Hg or higher. Ensure you are getting adequate sleep, managing your stress levels, and engaging in regular exercise.
Manage Your Cholesterol: Eat heart-healthy meals. Reduce your intake of refined/processed carbohydrates; increase your intake of greens, vegetables, whole fruit, quality proteins (dairy products and meats from pasture-raised/grass-fed animals), and healthy fats (olive/coconut oil, nuts, seeds, avocado, and foods rich in omega-3 fatty acids such as wild-caught fish and eggs). Decrease your salt intake by using herbs, spices, or citrus instead.
Manage Your Diabetes: Manage your blood glucose levels, maintain a healthy weight, eat well, and lower your blood sugar with exercise.
Exercise: Incorporate physical activity into your everyday. It is recommended that individuals participate in one of the following: 2 hours and 30 minutes of moderate-intensity aerobic activity per week (for example, 30 minutes 5 days a week), 1 hour and 15 minutes of vigorous-intensity aerobic activity per week (for example, 25 minutes 3 days a week), or a combination of both moderate-intensity and vigorous-intensity activity.
Lower your risk of developing heart disease by reducing controllable risk factors. Consult with your healthcare provider to determine which lifestyle changes will have the greatest impact on your health.