Back in 1963, when President Lyndon Johnson declared February to be American Heart Month, he cited that there were 10 million U.S. citizens battling cardiovascular disease, half of whom, in his own words, were “stricken during their most productive years, thereby causing a staggering physical and economic loss to the nation.”
Fast-forward 57 years and heart disease continues to be a major problem in the United States. The Centers for Disease Control and Prevention reports that it accounts for 610,000 deaths, or nearly one-quarter of all deaths, every year. There are also about 735,000 Americans who suffer a heart attack every year.
Though these statistics sound grim, health experts with the CDC and other organizations, like the American Heart Association and the National Heart, Lung, and Blood Institute, emphasize that anyone can make a difference in their long-term well-being by adopting healthier lifestyle practices.
Taking Care of Your Ticker
Despite the idea that heart disease affects only older adults, our country’s struggle with obesity and high blood pressure means that more and more young adults—some as young as their 30s—are at risk for heart disease.
The CDC describes heart disease as being caused by a buildup of plaque in your arteries that hinders your blood flow. When blow flow to the heart is completely blocked, this causes a heart attack; when the blood flow to the brain is blocked, this causes a stroke. Unhealthy lifestyle practices—including poor diet, lack of exercise, and smoking—increase your risk of heart disease, and that risk is further exacerbated by other conditions like high blood pressure, high blood cholesterol, diabetes, and obesity.
If you’re looking to retake control of your heart health this February, here’s what health care experts recommend:
Break a sweat: The American Heart Association encourages at least 150 minutes per week of moderate-intense aerobic activity (brisk walking, tennis, water aerobics, leisurely biking) or 75 minutes per week of vigorous aerobic activity (running, lap swimming, cycling 10mph or faster, hiking, jumping rope). You should also incorporate resistance training or weights at least two days a week.
Watch your diet: Give your eating habits a heart-healthy overhaul by limiting saturated fats from butter and animal sources and instead choosing unsaturated fats like olive oil, avocados, and nuts. Fruits and vegetables are low in calories and high in fiber, which research has shown can help lower cholesterol. Don’t forget to watch your sodium, which can lead to high blood pressure—avoid processed and packaged foods, which often contribute more sodium to a person’s diet than regular table salt.
Relieve your stress: Did you know that being stressed out damages your arteries, too? Try to remove stressful triggers at work and home; if those triggers can’t be avoided, find ways to manage your response and decompress with yoga, journaling, meditation, or breathing exercises.
Quit smoking: Despite the widespread knowledge of its ill effects on health, smoking is still common in the United States, and more than 37 million adults are reported users of cigarettes. Make efforts to quit, but be careful not to replace one bad habit with another one—that is, don’t quit smoking and turn to fried food in its place.
Know the Symptoms
Would you know the symptoms of a heart attack if you or someone close to you were suffering one? Not everyone is going to have the same symptoms, and some of those symptoms will come on faster than others—it could be weeks in advance or merely hours. Here are common heart attack symptoms, courtesy of the Mayo Clinic:
1. Pressure or tightness in chest or arms 2. Pressure or tightness in neck, jaw or back 3. Nausea or heartburn 4. Shortness of breath 5. Cold sweat 6. Fatigue 7. Lightheadedness
If you think you’re having a heart attack, call 9-1-1 right away for emergency medical help. If possible, take aspirin, which can keep your blood from clotting and prevent some heart damage.
Be Social About Heart Health
You don’t have to make your journey toward heart health alone. To help people stay motivated, not only in February but also throughout the rest of the year, the National Heart, Lung, and Blood Institute encourages use of the hashtag #OurHearts on social media when sharing photos of you, your friends, and your family engaged in heart-healthy activities, such as participating in physical activity or preparing a healthy meal.
The American Heart Association also has its Go Red for Women initiative. Because cardiovascular disease is the greatest health threat women face, participants can spread awareness and encourage healthy resolutions by wearing red and sharing wellness facts that will help women take charge of their heart health. News promoting women’s health and official Go Red gear can be found at goredforwomen.org.
