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Give Your Heart Some Love

02/01/2024

February is American Heart Month and a time when all people are encouraged to focus on their cardiovascular health. Heart disease is the leading cause of death for men, women, and people of most racial and ethnic groups in the United States. People who are most at risk for heart disease are those with high blood pressure, high blood cholesterol, and those who smoke. Several other conditions and lifestyle choices can put you at a higher risk of heart disease, such as: (1)

Diabetes
Overweight and obesity
Unhealthy diet
Lack of physical activity
Excessive alcohol use

Symptoms of Heart Disease

Heart disease may be “silent” and not diagnosed until a person experiences signs or symptoms of a heart attack, heart failure, or an arrhythmia. Symptoms may include: (2)

Heart attack: chest pain or discomfort, upper back or neck pain, indigestion, heartburn, nausea or vomiting, extreme fatigue, upper body discomfort, dizziness, and shortness of breath
Arrhythmia: fluttering feelings in the chest or palpitations
Heart failure: shortness of breath, fatigue, or swelling of the feet, ankles, legs, abdomen, or neck veins

What Behaviors Increase the Risk of Heart Disease

Lifestyle choices can greatly increase your risk for heart disease. Things like:

Eating a diet high in saturated fats, trans fat, and cholesterol has been linked to heart disease and related conditions.
Too much sodium in your diet can raise your blood pressure which increases your risk for heart disease.
Not getting enough physical activity can lead to heart disease and increase the risk for other conditions such as obesity, high blood pressure, high cholesterol, and diabetes.
Drinking too much alcohol can also raise blood pressure and increase your risk for heart disease, and any tobacco use increases your risk of heart disease and heart attack.

Genetic factors likely play some role in high blood pressure, heart disease, and other related conditions as well. However, it is also likely that people with a family history of heart disease often share common environmental factors that may increase their risk. (3)

Diet and Lifestyle Recommendations for Heart Health

A healthy diet and lifestyle are the keys to preventing and managing cardiovascular disease, along with many other conditions. It doesn’t have to be hard! Even just small changes can make a big difference if you are consistent. Don’t think of these changes as a temporary diet but as a change in your overall pattern. Make some of these simple steps below for long-term benefits to your overall health and your heart: (4)

Know how many calories you should be eating and drinking to maintain a healthy weight. This will account for several factors such as your age, gender, and level of activity. A good starting point could be a calorie calculator online, but it is best to speak with your provider so they can help you take your personal factors into account.

Increase the amount and intensity of your physical activity. You should aim for at least 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity per week. Being physically active is a major step toward good heart health. Not only will it help you keep your weight under control, but it strengthens the heart muscle and wards off any artery damage. Here’s how different exercises can benefit your heart health: (5)

Aerobic Exercise improves circulation which results in lowered blood pressure and heart rate. It also reduces the risk of type 2 diabetes. Ideally, you should perform some type of aerobic exercise at least 30 minutes a day, five days a week. Examples of this type of exercise include brisk walking, running, swimming, cycling, or playing tennis.
Resistance Training (Strength Work) can help reduce fat and create leaner muscle mass. Research shows that a combination of aerobic exercise and resistance work may help your good cholesterol and lower the bad. You should aim for at least two nonconsecutive days per week of strength training. Examples include working with free weights such as dumbbells or hand weights, weight machines, resistance bands, or body-weight exercises like push-ups and squats.
Stretching, Flexibility and Balance don’t directly contribute to heart health but they allow you to stay flexible and free from joint pain, cramping, and other muscle issues which in turn helps you maintain your aerobic exercise and resistance training. You should stretch every day before and after every other exercise.

Eat an overall heart-healthy diet such as: (6)

Vegetables such as leafy greens (spinach, kale, cabbage), broccoli, and carrots
Fruits like apples, bananas, oranges, pears, grapes, and prunes
Whole grains such as oats, brown rice, and whole-grain bread
Protein-rich foods:
- Fish high in omega-3 fatty acids like salmon, tuna, and trout
- Lean meats such as 95% lean ground beef, pork, chicken, or turkey
- Eggs
- Nuts and seeds
- Legumes such as kidney beans, lentils, chickpeas, black-eyed peas, and lima beans
Foods high in healthy fats:
- Olive oil
- Walnuts, almonds, and pine nuts
- Nut and seed butters
- Sesame, sunflower, pumpkin, or flax seeds
- Avocados
- Tofu

Foods and drinks to limit include processed foods, added sugars, high-sodium items, soda, and alcohol.

Live tobacco-free. Cigarette smoking and using other tobacco products greatly increases your risk for heart disease. If you currently smoke but would like to quit, you can follow the below five steps: (7)

Set your “Quit Day” within the next 7 days and make a pledge in front of people who will support you.
Choose your method whether it’s “cold turkey”, or cutting down the number of cigarettes per day until you reach zero.
Talk with your healthcare professional to decide if you’ll need medicines or other help to successfully quit.
Make a plan for your quit day and afterward such as having healthy snacks available, keeping yourself busy with activities you enjoy, etc.
And finally, quit tobacco on your quit day!

As always, you can and should consult a healthcare professional such as your physician or pharmacist who can also help you take the proper steps to quit for good.

Work with your healthcare team. You and your healthcare team, like your physician and pharmacist, can work together to prevent or treat any conditions that may lead to heart disease. Discuss this treatment plan regularly, and bring any questions you have to all your appointments. If you’ve already had a heart attack, your healthcare team will work with you to prevent another one. If your treatment plan includes medications, be sure to take any medications as directed and tell your pharmacist if you are experiencing any side effects.

Sources

1. https://www.cdc.gov/heartdisease/facts.htm

2. https://www.cdc.gov/heartdisease/about.htm

3. https://www.cdc.gov/heartdisease/risk_factors.htm

4. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations

5. https://www.hopkinsmedicine.org/health/wellness-and-prevention/3-kinds-of-exercise-that-boost-heart-health#:~:text=Aerobic%20Exercise,-What%20it%20does&text=How%20much%3A%20Ideally%2C%20at%20least,per%20week%20of%20moderate%20activity.

6. https://www.nhlbi.nih.gov/health/heart-healthy-living/healthy-foods

7. https://www.heart.org/en/healthy-living/healthy-lifestyle/quit-smoking-tobacco/5-steps-to-quit-smoking

Healthy Habits for the New Year

01/01/2024

For many, the new year marks an opportunity to reflect on the past year and start fresh. We make New Year’s resolutions to change for the better, whether that be getting in shape, eating healthier, saving money, or getting organized. However, sometimes we make resolutions we cannot keep up with. Say goodbye to unrealistic goals and the pressure that comes with them! Let’s embrace setting attainable resolutions that make room for healthier habits for 2024 and beyond.

healthy living tips for 2024

Goal: Eat a Healthy Diet

Fueling your body with healthy nutrients is one of the easiest and most sustainable ways to help manage weight and improve overall health. Instead of trying an unrealistic fad diet, opt for slowly incorporating healthier options into your diet to develop life-long healthy eating habits. Not sure where to start? According to the Dietary Guidelines for Americans 2020-2025, a healthy eating plan includes:¹

Fruits
Vegetables
Whole grains
Fat-free or low-fat milk and milk products
Protein-rich foods like seafood, lean meats and poultry, eggs, legumes (beans and peas), soy products, nuts, and seeds
Low amounts of added sugar, sodium, saturated fats, trans fats, and cholesterol
Staying within your daily calorie needs. Not sure what your daily calorie needs are? Try Mayo Clinic’s Calorie Calculator!

Goal: Improve Physical Health

Taking care of your body is one of the most important things you can do to be your healthiest self in 2024. Maintaining adequate physical activity, being proactive in your health, and getting a good night’s rest are all key to ensuring your body looks, feels, and works its best.

Get Active

Physical activity benefits everyone. No matter your age, ability, race, ethnicity, shape, or size, physical activity can provide immediate health benefits like improved sleep, reduced stress, improved weight management, and lowered risks for many chronic diseases like heart disease and type 2 diabetes.²

According to the CDC, adults need at least 150 minutes of moderate activity.² Not sure where to start? Incorporate physical activity into your daily routine like walking your dog, parking further away, or opting to take the stairs. You can also schedule time into your week to do physical activities you enjoy like going on a walk, dancing, swimming, or riding a bike.

Get Better Sleep

While sleep is vital for a person’s well-being, many of us struggle to fall asleep when our head hits the pillow or wake up without getting any quality sleep. This struggle can leave us feeling tired during the day and lead to physical and mental health problems; chronic health issues like heart disease, high blood pressure, and obesity; and interfere with daily functions.³ Not sure how you can start implementing better sleep in 2024? Try the following:

Wake up at the same time every day. Being consistent reinforces the body’s sleep-wake cycle, and waking up at different times every day will throw off that cycle.⁴
Get enough sleep. The recommended amount of sleep is 7-8 hours per night. Allow for that time in your sleep schedule by going to bed early enough to still wake up at your chosen wake-up time.⁴
Ease into your target sleep schedule. If you are making larger changes to your sleep schedule, make small adjustments over time. This will help your sleep schedule be more sustainable in the long run.

Be Preventative

Improving overall physical health is easier when you feel your best. Prevent disease and falling ill by staying proactive with your health.

Go to your annual check-ups. Scheduling an annual exam with your doctor and screening for diseases can help you find problems early when your chances for treatment are better.
Stay up to date on vaccinations. Vaccines not only protect you from preventable diseases—they keep your community safe, too! We offer a variety of vaccines including flu, shingles, pneumonia, and more. Not sure if you’re current on your vaccines? Check out the CDC’s vaccine schedule.
Wash your hands. Say no to pesky germs and prevent the spread of infection and illness by washing your hands frequently. Remember: wet, lather, scrub, rinse, and dry!
Review your medications. Whether your regimen includes a short-term prescription or has multiple maintenance medications, making sense of it all can be challenging. Review your medications with your pharmacist to simplify your regimen, decrease side effects, check for drug interactions, and more.

Goal: Improve Mental Health

Mental illness is among the most common health concerns in the United States affecting more than 1 in 5 adults and over 1 in 5 youth and it can affect your overall well-being.⁵ Take better care of your mental health and boost your mood in 2024 by investing in self-care:

Manage stress by getting enough sleep, exercising regularly, and practicing mindfulness activities like yoga.
Build healthy support systems by spending time with loved ones, participating in group activities, and participating in your community.
Make time for you. Whether it’s going for a walk or carving time out of your schedule to take a relaxing bath, take time to focus on you and only you.

Make Your Resolutions Stick

In 2024, we are embracing attainable resolutions that stick. No more unrealistic goals that we forget about by February. Sticking with New Year’s Resolutions is easier said than done, but still very possible. Try these tips in tricks to stick with your resolutions in 2024 and beyond:⁶

Set realistic goals. Start small. Setting a huge goal can be overwhelming, so try taking baby steps to start. For example, set a goal to lose 5 pounds instead of 30 pounds. You can always expand the goal later.
Plan for obstacles. Obstacles are often unavoidable, but you can overcome them. Don’t give up!
Track your progress. Hold yourself accountable by tracking your progress. Keep track in a journal or take photos of your progress. This will help you stay motivated.
Get help. Lean on your support system when times get tough.
Reward yourself. Celebrate your accomplishments when you achieve small goals or milestones. Splurge on a treat or something you have been wanting.
Keep things interesting. Doing the same things can get boring. Keep things interesting by changing up activities or expanding goals.

Healthy habits are not something we can only implement in the new year. Practice healthy habits all year long with changes that are attainable and sustainable for you. And don’t forget that people are rooting for you and happy to offer you support.