Sudip Saha, MD, is a board-certified cardiologist with the Mid-Atlantic Permanente Medical Group. He sees patients at the Kaiser Permanente Tysons Corner Medical Center.
Heart disease is a leading cause of death in the United States, killing more people than cancer. According to the U.S. Centers for Disease Control and Prevention, one person dies every 33 seconds from cardiovascular disease.
Sounds scary, right?
It is — but the good news is that many of the risk factors for heart disease are within our control. By understanding these risk factors and taking proactive steps, you may be able to significantly reduce your risk of developing heart disease.
As a board-certified cardiologist at Kaiser Permanente, I regularly talk to patients about the importance of being heart healthy. During this American Heart Month, I encourage you to take stock of your heart health, know your risk factors, and try to implement changes in your lifestyle to lower your risk.
What Is Cardiovascular Disease?
Cardiovascular disease and heart disease are broad terms that encompass many heart problems, including coronary artery disease, arrhythmia, and heart failure. These conditions may lead to heart attacks and strokes.
Heart disease can severely affect quality of life. I have patients who struggle to exercise, go on vacation with their family, or play with their grandchildren. Oftentimes, people with heart disease struggle with their mental health. They may start feeling down and hopeless. They may isolate themselves, opting not to socialize with friends and family. I encourage people to recognize that heart disease not only affects physical health but affects mental health too.
Who Is at Risk for Heart Disease?
Some risk factors for heart disease include:
- High blood pressure: High blood pressure, or hypertension, is often referred to as a “silent killer” because most people don’t have any symptoms. Normal blood pressure is less than 120/80 mmHg. If blood pressure is at or above 140/90 mmHg, you may be at risk for developing cardiovascular disease. High blood pressure can also lead to kidney problems and cognitive decline.
- High cholesterol: Cholesterol is a type of lipid in your blood. If you have too much cholesterol, it builds up in the arteries in the form of plaque, increasing risk for heart disease. Ideally, total cholesterol should be under 200 mg/dl for most adults, with LDL (“bad cholesterol”) less than 100 mg/dl. Note: These goals may be different for people with a history of heart attack, stroke, or other health conditions.
- Diabetes: People who have diabetes have too much sugar in their bloodstream, which can damage blood vessels and nerves, increasing risk for heart disease.
- Unhealthy diet: A diet that is heavy on salt, sugar, cholesterol, and saturated fat can be hard on the heart and increase risk for heart disease.
- Physical inactivity: Exercise, even in small bursts, keeps hearts healthy. Living a sedentary lifestyle can put you at high risk for heart disease.
- Family history: A family history of heart disease can increase your risk of heart disease.
- Substance use: Smoking, obesity, and excessive alcohol consumption also are risk factors for heart disease.
- Age: Risk of heart disease increases with age.
If you look at this list and think you are at high risk for heart disease, reach out to your doctor. Your doctor can help you assess your risk and can help you develop a plan to reduce your chances of having heart problems.
How Can You Lower Your Risk of Heart Disease?
Many of the risk factors for heart disease are modifiable — meaning, you can take steps to lower your risk.
Ready to take action?
1. Know Your Numbers
Get your blood pressure checked (and/or have a blood pressure cuff at home), get your blood sugar levels checked and get your cholesterol levels checked — and pay attention to the results. Know your weight.
Once you know your numbers, discuss them with your doctor. Don’t be embarrassed if a number is outside of a healthy range: Your doctor is there to help you get healthier! You can discuss a plan to make lifestyle changes — such as eating healthier and quitting smoking — and talk about whether medication would be appropriate.
2. Look at Your Diet.
Restaurant food tends to be salty, and ultra-processed food tends to be loaded with unnatural ingredients that don’t do your heart any good. For a healthy heart, try to limit saturated fats, trans fats, cholesterol, added sugars and sodium (try to limit sodium to 2,200 milligrams per day or less).
Consider following a Mediterranean diet, which focuses on fruits, vegetables, whole grains, extra virgin olive oil, and fish rich in omega-3 fatty acids — with very little red meat or sweets. You may also consider a plant-based diet. A plant-based diet focuses on foods from plants and contains little or no meat, poultry or seafood. Some people do well eating a few plant-based meals a week.
If you are trying to improve your cholesterol, reduce the amount of animal fats, dairy, and processed foods you eat, and enrich yourself with healthy fish and whole grains.
Many people benefit from talking to a nutritionist. I know this can be especially helpful for people newly diagnosed with type 2 diabetes. A nutritionist can review your diet and suggest food swaps as needed.
3. Get Moving.
Regular exercise is vital to a healthy heart. Some people may aim for 10,000 steps a day. Some may prefer aiming for 150 minutes of aerobic exercise a week. Adding in some strength training is good too. Even if you can’t reach these goals – perhaps you have physical limitations – know that just a little bit of movement can go a long way toward lowering your risk of cardiovascular disease.
4. Quit Smoking and Limit Alcohol
If you need help, please reach out to your doctor. At Kaiser Permanente, we have many classes and programs to help patients quit smoking and reduce alcohol consumption.
It’s never too early — or too late! — to look at your heart health and to make changes that could improve your health. Heart health is a lifelong journey: Whether you’re a teenager, in your mid-life, or enjoying your golden years, making heart-healthy choices can be vital to preventing heart attack, stroke and other heart problems.
Feature image, stock.adobe.com
