Cardiovascular disease (CVD), which includes heart disease and stroke, is the #1 killer in the US and kills more people than all forms of cancer and chronic lung disease combined. Unfortunately, heart disease has been the leading cause of death in the U.S. for 100 years! In a recent survey conducted by the American Heart Association, more than half of those responding were not aware of this or their own individual risk.
There have been many advances in cardiovascular care over the last decade and this is one of the many reasons I love being a cardiologist. Minimally-invasive heart valves (TAVR), better treatments for blockages and heart attacks, and better drug and device therapy for heart failure have truly changed the lives of those living with heart disease. Fortunately, there are so many things we can do for ourselves to prevent CVD and treat once present! Optimizing our lifestyle really is the best way to live a long and healthy life.
Here is my list of things we should all do to improve our lives and the lives of those around us!
- Stay active. Finding something you love that keeps you moving is one of the secrets for staying healthy over the lifespan. Walking is a perfect exercise and in general we recommend around 30 minutes of activity daily for optimal CV health. But, if you don’t have that time one day, just remember: one minute of activity is better than none!
- Eat a healthful diet. You really are what you eat. There are many dietary patterns that are associated with improved health. You’ve probably heard about the benefits of a plant-based diet, Mediterranean diet or a DASH diet. These diets all share common themes including avoidance of processed foods — especially processed meat, minimizing added sugar and eating a variety of vegetables, fruits, whole grains and lean protein. Finding healthy foods you enjoy is key to maintaining a healthy eating plan over time.
We are lucky to offer the FoodRx cooking and eating class in collaboration with the YMCA each Tuesday night from 5:30-6:30 pm (next class session starting 2/13/24) to all of our patients, staff and neighbors here and would love to see you there!
- Watch your weight and waistline. An optimal body mass index is 25 or less and excess weight is associated with both developing CVD and CVD risk factors like high blood pressure, abnormal cholesterol, and diabetes. Additionally, central obesity (apple body type) is more harmful than weight that is more evenly distributed. Staying active and eating a healthful diet are the best ways to reduce and maintain an optimal body weight.
- Get healthy sleep. Most adults need 7-9 hours of sleep daily and kids need even more. Staying away from electronic devices before bed, avoiding late meals and focusing on a quiet environment are all things that can help.
- Avoid tobacco. There is no safe level of exposure to any kind of tobacco. Use of inhaled nicotine delivery products, which includes traditional cigarettes, e-cigarettes and vaping, is the leading cause of preventable death in the US, including about a third of all deaths from heart disease.
- Know your numbers for cholesterol, blood pressure and blood sugar. In general, fasting blood sugar should be <100 mg/dL, blood pressure is optimally <120/80 mmHg and the lower your LDL cholesterol, the better! But each of us should have an individualized assessment based on risk factors, family history and lifestyle to provide more personalized care.
You can find more information about optimal lifestyle education for preventing and treating CVD at the American Heart Association’s Life’s Essential 8TM.
There’s also a great series available on Netflix currently titled “Live to 100: Secrets of the Blue Zones” that discuss how our lifestyle plays such an important role in our health!
$webqFacilityNumber
Need a Physician?