When you think about February, hearts may come to mind. While they’re probably the pink and red hearts associated with Valentine’s Day, it’s a good time to give your heart health some love, too.
Along with being the “month of love,” February is also designated as American Heart Month, which is designed to raise awareness about heart disease among Americans. That means it’s the perfect occasion to take steps to protect your heart.
“Heart disease is the leading cause of death among American men and women,” says Elizabeth Londino, MD, primary care provider with West Tennessee Medical Group Primary Care | Northside. “While it’s a common health issue, it’s also largely preventable. Knowing your risk factors for the condition can help you take steps to lower your risk and protect your heart health.”
Heart Disease in America
We mentioned above that heart disease is the leading cause of death among Americans. The numbers are pretty staggering—every 33 seconds, someone in the United States dies from heart disease. That added up to approximately 695,000 deaths in 2021 alone, according to the Centers for Disease Control and Prevention.
Why is heart disease so common among Americans? There are a number of reasons. Nearly half of American adults have at least one of the three big risk factors for developing cardiovascular disease: high blood pressure, high cholesterol, or smoking.
The lifestyle we live today is much different than it was even a few decades ago. Americans today move less, sit more, and eat diets filled with saturated fat, excess sodium, and added sugar. All of those factors combine together to increase the risk of heart disease, which is why numbers have been on the rise, too.
Knowing Your Risk Factors
The first step toward improving your heart health and lowering your risk of heart disease is to know your own risk factors.
There are some risk factors that are beyond our control. These unmodifiable risk factors include your age, gender, ethnicity, and family medical history.
Many of the risk factors for cardiovascular disease, though, can be changed. That means you have the power! Controllable risk factors include:
- Being overweight or obese
- Being physically inactive
- Drinking alcohol excessively
- Eating a diet high in saturated and trans fats, cholesterol, and sodium
- Having diabetes
- Having high blood pressure
- Having high cholesterol
- Smoking or using tobacco in any form
Many of these risk factors relate to your lifestyle habits, so pause and reflect on your habits and where they can improve. To gauge your heart health based on factors such as blood pressure, blood sugar, and cholesterol, see your primary care provider regularly for screenings to keep an eye on your numbers.
A Valentine for Your Heart Health
Now that you know your risk factors, are you ready to take steps toward protecting your heart? Being heart-healthy doesn’t have to be complicated! Some basic lifestyle habits can make a big impact. Start here:
Change up your eating habits. It can be tempting to go on a diet, but it’s really better for your health (and more likely to be successful) if you make a longer-lasting change to how and what you eat. Start by filling half your plate at meals with antioxidant-filled fruits and veggies in a variety of colors. Fill the rest of the plate with lean proteins, such as chicken, turkey, or fish, along with whole grains. Bake, broil, or grill foods instead of frying them, and use herbs to season them rather than salt.
Watch nutrition labels. Knowing how to read the back of food packaging—and what to look for—can help you make smart choices. Limit your consumption of sodium, added sugar, and saturated and trans fats. You can find each of those items on its own line on a nutrition label. While you’re reading the label, also check out the ingredient list. The fewer ingredients, the better. Foods that are ultra-processed will often have lengthy ingredient lists, including many preservatives.
Get moving. Many people spend hours each day at a desk in front of a computer. While you can’t fully counteract the effects of all that sitting, do your best to move whenever you can. Regularly take breaks to walk around, and schedule in regular workouts to get your heart pumping. Aim for at least 150 minutes of moderate physical activity (like brisk walking or swimming) each week, or just more than 20 minutes per day.
Manage your health. If you’ve been diagnosed with high blood pressure, high cholesterol, or Type 2 diabetes, work with your provider to manage your condition. Carefully following your treatment plan, including taking medication if prescribed, can help you lower your numbers into a healthier range and protect your heart.
Drink in moderation. If you don’t drink alcohol or only drink it on occasion, there’s no health reason to increase your intake. If you do drink, limit how much you drink. Experts recommend only moderate consumption, which is one drink per day max for women and two drinks per day max for men.
Don’t smoke. Smoking is the single most preventable cause of death, and it’s particularly dangerous for your heart. Over time, smoking damages artery walls, which can limit blood flow to the heart. Talk with your primary care provider about a smoking cessation plan that will work for you, or use the TN Quitline to find resources that may help.
Don’t vape, either. Think vaping is a better option? Think again! According to recent research, those who vape have “worrisome changes in cardiovascular function.” That’s true even for young adults.
Looking for other ways to love your heart? The next time you’re feeling stressed, turn to healthy ways to manage that stress, such as meditation or a long walk, instead of unhealthy coping tools like a bag of chips or a cigarette. Spending time with friends can also be a heart health-booster, as can getting enough quality sleep. So hit the bed a little earlier tonight!
Has it been a while since you had a checkup? Give your heart a valentine this month by scheduling an appointment with a primary care provider. Find one here.
