5 ways to jump-start heart health
Small steps, strong hearts: Staying active at any age is key to better heart health.
It's never too early — or too late — to jump-start your heart health.
Heart disease is the number one cause of death among adults in the United States, and one out of every five deaths is due to heart disease. While family history and other factors play a role, the World Health Organization estimates that 80% of heart attacks and strokes are preventable by making healthy lifestyle choices.
Most heart disease is preventable
The most common type of heart disease is coronary artery disease (CAD), which involves the buildup of plaque that blocks blood flow through the arteries in the heart. When plaque disrupts blood flow, it forces the heart to work harder, increasing the risk of heart failure and heart attack.
Certain health conditions lead to the buildup of artery-clogging plaque. These include high blood pressure, high cholesterol, obesity and diabetes. While genetics and age play a role in these conditions, that's not the whole story. The choices we make daily play an essential role in improving heart health.
Five ways to improve heart health
The good news is there are practical ways to improve heart health. Here are five actionable tips:
- Make healthy food choices. Every day, we make choices about what we eat and what we serve our families. Each of those choices offers an opportunity to improve heart health. Creating a healthy eating plan can feel overwhelming at first, but all the advice boils down to four basic principles:
- Boost your intake of heart-healthy antioxidants by eating more fruits and vegetables. Fresh is great, but frozen works just as well. Stock your fridge or freezer with brightly colored blueberries, mangos, cherries, carrots and green leafy veggies so it's easy to add fruit to your oatmeal or greens to your sandwiches.
- Choose whole-grain flours, breads and pastas to increase fiber, which helps lower cholesterol levels and control blood sugar. Eating more fiber also makes you feel fuller faster, supporting a healthy weight. Most people don't get the recommended 28 grams of fiber daily. Whole-grain pasta and bread might take some getting used to at first; try different brands until you find one you like.
- Cut down on saturated fat by adding more fish and lean proteins, such as low-fat dairy products or plant-based alternatives. Fish provides double benefits, as it also contains omega-3 fatty acids that reduce the amount of fat and cholesterol in the blood. Using low-fat cottage cheese adds moisture and protein to pancakes, cookies and other baked goods. For a healthy, kid-pleasing breakfast, try these cottage cheese pancakes.
- Reduce sugar and salt intake to lower the risk of diabetes and hypertension, which are both risk factors for heart disease. Processed foods often contain high levels of sugar, salt and fat. The best ways to cut back include preparing your own meals and checking labels when buying packaged foods.
- Reduce stress. Growing evidence links chronic stress to an increased risk of heart disease. Stress raises heart rate, blood pressure and cortisol levels while decreasing blood flow to the heart, all of which contribute to calcium and plaque buildup in the arteries. Finding healthy coping and stress management strategies, along with getting enough sleep, can help. Set yourself up for a good night of rest by maintaining a regular sleep schedule, avoiding food or drinks before bed, dimming the lights and engaging in relaxing activities beforehand.
- Move more, sit less. Most people know that exercise helps prevent heart disease, but did you know that sitting more than 10 hours a day increases your risk, even if you get the recommended 150 minutes of aerobic activity a week? While every step matters, new research shows that people who walk for at least 10 or 15 minutes or longer at a time have a lower risk of heart disease. Double bonus: Exercise can also help you manage stress and address other health conditions that raise the risk of heart disease.
- Know your key numbers. Four numbers reveal a lot about your heart health: cholesterol levels, blood pressure, blood sugar and body mass index. High cholesterol, hypertension, diabetes and obesity all raise the risk of heart disease. The good news is treatment options are available, including medication and lifestyle changes. Working with a nutritionist or other healthcare provider can help you manage these conditions and enhance your heart health.
- Stop smoking and avoid alcohol. Smoking and excessive alcohol consumption significantly contribute to heart disease development. Smoking (including vaping) can cause high blood pressure and promote plaque buildup in arteries, increasing heart disease risk. Just one alcoholic drink per day can raise blood pressure. Alcohol is also high in calories and can elevate glucose levels, impacting heart health. Reducing or avoiding alcohol is an effective way to improve heart health.
Establishing healthy lifestyle behaviors early in life is ideal, but even making small changes at any point in life can have a big impact on your heart health. There's no better day to start than today.