Our hearts are the engines that power our lives, so taking care of them should be a top priority. Unfortunately, heart disease is still the leading cause of mortality in the United States. But the good news is it’s also largely preventable through simple lifestyle changes.
February is American Heart Month and a great time to look at the modifiable risk factors for developing this disease. After all, the key to a healthier heart is largely in your hands.
Modifiable risk factors for developing heart disease
The term “lifestyle medicine” refers to studying the effect of lifestyle factors on cardiovascular disease risk. Studies show those who adopt certain healthy lifestyle practices can reduce the risk of developing cardiovascular disease by as much as 80%-90%.
The American Heart Association’s ideal cardiovascular health is primarily defined by seven health behaviors and factors:
- Exercising
- Eating healthy food
- Maintaining a normal body mass index (BMI)
- Avoiding tobacco
- Controlling cholesterol, blood pressure and glucose levels
Other factors that play a role in maintaining good cardiovascular health are managing stress levels, avoiding alcohol in excess and achieving adequate sleep.
Seven tips to reduce the risk of heart disease
Use the following tips within each category to reduce your risk of heart disease.
- Exercise. Make physical activity a part of your everyday life. Reframe it from being a chore to an opportunity, a chance to play.
Tip: Strive for 10 minutes per day to start. Walking is a safe, effective and economical way to begin.
- Eat healthy food. Reduce your intake of processed and ultra-processed foods, such as chips, cookies, crackers, baked goods, canned soups and mixes, like rice and pasta.
Tip: Swap out unhealthy snacks like granola bars for a healthy, balanced snack like a small bunch of grapes or a handful of nuts.
- Maintain a normal BMI. Moving more and eating fewer high-calorie foods is the right path to achieving a healthy weight.
Tip: Limit between-meal snacking. Make water your beverage of choice. Avoid automatically going for second helpings at mealtime; instead, give your food time to digest and only go back for another round after some time has expired and if you still feel hungry.
- Avoid tobacco. Nicotine speeds up the heart rate and increases blood pressure. If “to vape or not to vape” is the question, a resounding no is the answer. Vaping still contains nicotine and has a slew of unhealthy effects associated with it.
Tip: Consider the 5 Ds of tobacco cessation: Distract yourself, Drink water, Delay, Deep breaths, Discuss. Access online resources to help your employees quit smoking and reduce COPD risk, as well as tobacco cessation apps for additional help.
- Control cholesterol. While it’s important to limit saturated fat and trans fat found in high-fat animal products, tropical oils, processed snacks, packaged desserts and fried foods, it’s just as important to add beneficial foods.
Tip: Eat fiber-rich foods, like beans and fruits, as well as heart-healthy fats, like olive oil, flaxseeds, nuts and fatty fish, such as salmon.*
- Control blood pressure. Genetics and lifestyle factors like stress and a poor diet can elevate blood pressure. Limit ready-to-eat foods that are highly processed.
Tip: Check out the DASH diet (Dietary Approaches to Stop Hypertension), which emphasizes foods rich in blood pressure-lowering minerals like calcium, magnesium and potassium.*
- Control glucose. Medical management, medication (if needed) and a healthy lifestyle are key in managing high blood sugar levels.
Tip: Eat regular meals and snacks at evenly spaced intervals. Balance protein-rich foods with portion-controlled carbohydrates. Fill your plate with plenty of non-starchy vegetables like asparagus, broccoli and Brussels sprouts.*
We’re all in control of the choices we make on how we care for our bodies and our health. Cut your risk and fight cardiovascular disease by taking action today.
*See your medical provider for recommended screenings and diagnosis. Some conditions may warrant medication or other treatments.
