NATIONAL HEART HEALTH MONTH
A California Doctor Shares Helpful Heart Health Tips By Emma Peters
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ardiovascular disease claims 850,000 lives in the U.S. each year, and is the leading cause of death and disability worldwide. Nebraska Medicine analyzed studies which found that genetics play a role in a lot of heart health situations. In coronary artery disease (CAD), for example, studies suggest that 50% of one’s risk for developing CAD is set at birth by your genetic makeup, with the other 50% determined by lifestyle. Despite these numbers, there are practical lifestyle changes which can dramatically lower risk for heart disease, for those who are both genetically predisposed and for those who are not. In this article, we will explore ways to maintain heart health backed by the advice of a licensed and board-certified doctor, Dr. Michael Del Junco. It’s no secret that maintaining a healthy lifestyle can decrease the risk of heart disease, yet many people are unaware of how great of an impact these changes can have on their heart health-to the extent of saving their lives. If you’re looking for simple changes to make towards your heart health journey, the Mayo Clinic suggests these 7 ways to get started: 1.
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Stop smoking. Cigarette smoke can damage the heart and blood vessels by lowering the oxygen in the blood and raising blood pressure and heart rate. Increase nutrition and a heart healthy diet. Eat more: vegetables/fruits, beans/legumes, lean meats/fish, whole grains, healthy fats. Eat less: salt or high-sodium meals, sugar/ sweetened beverages, highly refined carbohydrates, alcohol, highly processed food, red meat, fast food. Increase physical activity. Try to exercise at least 30-60
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minutes per day. Make exercise more enjoyable! Activities such as gardening, housekeeping, taking the stairs and walking the dog could all count toward this total. It’s simply important to be active. Get enough sleep. A lack of sleep can contribute to increased stress and raise your blood pressure. Most adults need at least seven hours of sleep per night. Set a reasonable sleep schedule and try to stick to it. Manage diabetes. Diabetes can cause many health complications and increase the risk of heart attack and cardiovascular disease. If diagnosed with Type 2 diabetes, make sure to monitor blood sugar often through at-home tests or with an HbA1C test. There is other non-invasive and invasive tests that one can take to monitor diabetes and prevent heart disease. Reduce stress. Stress can lead to unhealthy habits, which increases the risk of heart disease. Stress has been linked with high cholesterol, high blood pressure, and even Type 2 diabetes. Find ways to reduce stress through physical activity, relaxation exercises, mindfulness, sleep, yoga, or meditation. Get regular health screening tests. The National Heart, Lung and Blood Institute recommends that women ages 55 to 65 and men ages 45 to 65 get screened on cholesterol levels every 1 to 2 years. People over 65 should get their cholesterol tested once a year. Health screenings such as blood pressure levels, cholesterol, or Type 2 diabetes can allow you to monitor your heart health regularly and take preventative measures more efficiently.
CalBrokerMag.com
FEBRUARY 2024
