“Do Your Part, Care for Your Heart”
There is a silent and deadly pandemic raging in America every year. That pandemic kills on average more than fifty thousand Americans each month. That silent pandemic is called Heart Disease.
Heart disease is the leading cause of death in the United States. More than 610,000 Americans die of heart disease each year according to the Centers for Disease Control and Prevention (CDC). That’s one in every four deaths in this country.
Almost 70 percent of Americans are afraid of dying of cardiovascular heart disease. Despite this, only 38 percent know or monitor their blood pressure, and just 18 percent know their body mass index (BMI), both of which are essential factors in overall heart health. So, it’s clear that more Americans need to know their numbers and keep their blood pressure, cholesterol and blood sugar at normal levels. They need to learn more about heart health and how they can manage their risks.
The term “heart disease” refers to several types of cardiovasculaheart conditions. The most common type is coronary artery disease, which can cause heart attack. Other kinds of heart disease may involve the valves in the heart, or the heart may not pump well and cause heart failure. Some people are born with heart disease.
Americans at Risk for Heart Disease
Heart disease occurs when a substance called plaque builds up in your arteries. As plaque builds up in the arteries of a person with heart disease, the inside of the arteries begins to narrow, which lessens or blocks the flow of blood to the heart. Plaque can also rupture (break open). When it does, a blood clot can form on the plaque, blocking the flow of blood.
Smoking, eating an unhealthy diet, and not getting enough exercise all increase your risk for having heart disease. High blood pressure, high blood cholesterol, diabetes, and smoking are key risk factors for heart disease. About half of Americans (47%) have at least one of these three risk factors.
Several other medical conditions and lifestyle choices can also put people at a higher risk for heart disease, including:
- Diabetes
- Overweight and obesity
- Unhealthy diet
- Physical inactivity
- Excessive alcohol use
Heart disease is the leading cause of death for people of most racial and ethnic groups in the United States, including African American, American Indian, Alaska Native, Hispanic, and white men.
A healthy heart comes from lots of little lifestyle changes that become a habit. And, heart-healthy lifestyle changes can help lower your risk for complications. A heart-healthy lifestyle is all about listening to your heart and giving it what it needs to thrive (even if that means ignoring your stomach’s request for a second donut). A healthy heart is a reward that’s well worth some minor lifestyle changes.
Your doctor also may prescribe medication to treat the disease. Talk with your doctor about the best ways to reduce your heart disease risk.
Think fitness.
Spending time in natural environments can benefit health and well-being.
There’s plenty of science establishing the health benefits of exercise, particularly outdoors. A 2019 Scientific Reports study of nearly 20,000 Britons showed people who spent at least two hours per week in nature were far more likely to report good health and well-being than those who didn’t.
Think healthy eating.
The slogan…”healthy eating for a strong heart beating” is one to live by. You can lower your risk of heart disease by making several small changes at each meal and by choosing foods that are good for your heart. Eating a healthy diet of whole grains, high fiber and lean sources of protein, and exercising at least 30 minutes daily can help control or delay age-related health problems associated with aging, like high blood pressure, obesity, heart disease and diabetes.
Most standard American diets are based on foods you shouldn’t eat. Instead, Americans should focus on foods that are good for your heart. They should eat more vegetables, fruits, and whole grains. The fiber in these foods helps lower “bad” LDL cholesterol. They should eat more beans, legumes (like lentils), seeds, and nuts. Additionally, Americans should:
- Put healthier fats to work for you.
- Favor unsaturated fats, such as canola, olive, and peanut oils.
- Eat fish that are high in omega-3 fatty acids, including albacore tuna, salmon, and sardines. Omega-3s seem to lower triglycerides, fight plaque in your arteries, lower blood pressure, and reduce your risk of abnormal heart rhythms.
- Eat lean protein.
- Make beans, nuts, fish, and chicken your mainstays, and keep portions in check.
- The American Heart Association suggests you eat at least two 3.5-ounce servings of fish a week.
Think canine companionship.
Dog ownership is associated with decreased cardiovascular risk and with lower risk of death over the long term.
Many studies have linked dog ownership to health benefits, including more exercise, lower blood pressure, improved lipid profile, and reduced stress. A meta-analysis published in the American Heart Association journal Circulation in 2019 examined 10 studies over seven decades involving nearly 4 million people. It concluded dog owners had a 24% lower risk of death from any cause than their petless peers during the course of the studies.
Be heart smart.
Make smart choices and improve your heart health. It’s about individuals taking care of their own hearts every day. Everyone can benefit by following heart-healthy practices:
- Exercise regularly (at least 2.5 hours per week).
- Quit smoking.
- Lose weight.
- Know your BMI, blood pressure and A1C.
- Eat heart-friendly foods.
- Eat chocolate and drink wine (in moderation).
- Don’t overeat.
- Learn to manage stress.
The fight for heart health awareness truly is just that: a fight. Heart disease is a formidable foe that’s responsible for almost 25 percent of all deaths in the U.S., more than any other cause of death.
Our health-care system would not be so overwhelmed by COVID-19 right now if it was not already overwhelmed with preventable chronic illnesses. About 75 percent of the $2.2 trillion we spend on health care each year goes to treat chronic illness like heart disease, the Centers for Disease Control estimates. And, it is estimated that 40 to 70 percent of those illnesses could be prevented.
In 2018 the United States shelled out $329 billion to treat heart disease and strokes, the American Heart Association calculated. About 80 percent of those cases — $263 billion worth — were caused by poor diet, lack of exercise, alcohol use and obesity.
References:
- https://www.cdc.gov/heartdisease/facts.htm?CDC_AA_refVal=https%3A%2F%2Fwww.cdc.gov%2Fdhdsp%2Fdata_statistics%2Ffact_sheets%2Ffs_heart_disease.htm
- https://www.cdc.gov/heartdisease/docs/ConsumerEd_HeartDisease.pdf
- https://www.heart.org/en/news/2020/06/10/instead-of-a-tie-think-about-healthy-gifts-and-gratitude-for-fathers-day
- https://www.ahajournals.org/doi/epub/10.1161/CIRCOUTCOMES.119.005554
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