 People often give little thought about how to protect and strengthen their heart until a heart condition or heart attack occurs. Then you often hear them say, "I wish I had taken better care of my health." Every year, half a million Americans die of a heart attack, yet research shows that most are preventable. You don't have to wait until a serious health threat occurs. You can take action now to decrease your risk of future heart problem.
Here are six strategies that can help you build a heart-healthy lifestyle:
- Maintain a healthy weight. Every excess pound produces more cholesterol and increases risks for your heart problems. Examples include higher blood fat and cholesterol levels, lower HDL cholesterol (the "good cholesterol" which helps keep your coronary arteries open), higher blood pressure, higher blood sugar levels, and increased inflammation – all of which damage the arteries going to the heart and brain. The good news is that by losing even 10-15 pounds your body makes significant improvement and your risks fall. Being more active, eating less food (i.e., smaller portions), choosing lower calorie foods (e.g., fruits, vegetables, salads, vegetable soups – not creamy soups), choosing healthier foods (nuts, whole grains, and legumes), and joining a sound weight loss group can all help you achieve a healthier weight.
- Get regular exercise. Aim for a half hour or more of moderate to vigorous exercise daily, or at least most days. Even if you don't lose weight, physical activity lowers your risk of a heart attack. In Harvard's Nurses' Health Study, women who walked briskly 30 minutes daily cut their risk of a heart attack in half.1 Regular activity lowers blood pressure and blood fat levels, improves HDL cholesterol levels, and specifically strengthens the heart. In a large study that included 25,000 people, high fitness levels from regular physical activity was the most effective action for preventing a heart attack.2 Get your doctor's guidance before starting your exercise program if you have any health problems.
- Choose heart-healthy meals. Some foods raise the risk of a heart attack, such as fatty meats, butterfat, high-cholesterol foods, highly refined foods, and foods very high in sodium (salt). Limit your intake of these foods. Other foods actually lower your risk of a heart attack: fresh fruits and vegetables; soy and other legumes; whole grains; nuts and seeds, including flax meal; vegetable oils, such as olive, soy, and canola; fish; and most whole plant-based foods. Eat more of these foods. And remember to eat moderate amounts of all foods to maintain a healthy weight.
- Don't smoke. Smoking damages the arteries of the heart and brain, accelerating the accumulation of fatty deposits in the arteries and promoting clotting of the blood resulting in a heart attack or stroke. The American Heart Association states that one out of every 5 heart attacks is caused by smoking,3 and that smoking 25 or more cigarettes a day increases your chances of a heart attack by 2-3 times! The good news is that as soon as you stop smoking, your risk of a heart attack begins to drop. Within 5 years of stopping, your risk of a heart attack is only half that of a smoker. Also avoid secondhand smoke for good heart health.
- Live a balanced life. Avoiding extremes is a good health principle for the whole body. Get adequate rest (at least 7-8 hours of sleep daily). Take time to relax, be active, and have fun daily. Avoid working long hours and high stress levels that can rob your mental, physical, and social health. Build supportive relationships with your family and friends. Take time for healthy, well-balanced meals daily. Don't skip meals. Take time to build spiritual values in your life. The large INTERHEART study4 showed that people who were happy (i.e., not depressed), who took time for relaxation and avoided heavy stress loads, and who had a positive, hopeful outlook on life, were 30% less likely to experience a heart attack.
- Get regular checkups. It's important to see your doctor regularly. The following checks are especially important for people age 40 or older.
- Get your cholesterol checked regularly. Keep your LDL cholesterol levels less than 130 mg/dL; less than 100 mg/dL if you already have a heart problem or have diabetes.
- Check your blood pressure yearly. Keep blood pressure less than 120/80 for best health.
- Check your blood sugar levels regularly. For heart health, the National Institutes of Health recommend a fasting blood sugar level less than 100 mg/dL and an A1c level less than 7.0% for people with diabetes. An A1c level less than 5.0% is recommended for non-diabetics for low risk of coronary heart disease.
Ask your doctor for help in making needed changes, such as stopping smoking, losing weight, or getting your blood cholesterol or blood pressure levels under control. By taking action early, you are practicing preventive medicine.
Research shows that people who follow a heart-healthy lifestyle as recommended above reduce their chances of a heart attack by 80-90% compared to people who are not careful to adopt a healthy lifestyle. The choice is yours. Choose health and enjoy a fuller, more productive life all of your years.
More Resources:
- Coronary Heart Disease: Reducing Your Risk – an interactive website plus a Coronary Artery Disease Overview video by the American Academy of Family Physicians.
- High Blood Cholesterol – PDF, 6 pages, what you need to know about high cholesterol, by the National Cholesterol Education Program.
- Your Guide to Lowering Your Cholesterol with TLC – PDF, 85 pages, by the National Institutes of Health. This booklet provides an action plan for lowering your cholesterol with Therapeutic Lifestyle Change. Available free as a PDF download or it can be ordered as a printed book.
- Your Guide to a Healthy Heart – PDF, 88 pages, by the National Institutes of Health. This booklet provides an action plan for heart health. Available free as a PDF download or it can be ordered as a printed book.
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