Eight Ways to Love Your Heart
February is American Heart Month, and heart disease is the leading cause of death in the United States. Some risk factors such as genetics and age are beyond your control; however, there are eight important prevention strategies to help lower your risk of heart disease.
- Tobacco Use: Don’t smoke, use vaping devices or any other type of tobacco products; and avoid second-hand smoke. Cigarette smoke lowers oxygen in the blood and raises blood pressure and heart rate. No matter how long you have smoked, you can reap immediate rewards once quitting.
- Weight: Maintain a healthy weight, especially in the abdomen. Excess weight can lead to Type 2 Diabetes, high blood pressure and high cholesterol.
- Quality Sleep: Maintain a regular sleep schedule and aim for seven hours of sleep nightly. If you are consistently tired during the day even after feeling like you’ve had a good night’s sleep, ask to be evaluated for sleep apnea. Overweight individuals can be at a higher risk.
- Stress: Everyone experiences stress, but ongoing stress plays a role in high blood pressure and other heart disease risk factors. Use healthy coping tactics such as meditation, relaxation exercise, yoga or other mindfulness activities. If you cannot manage ongoing stress, this could also be a sign of depression or anxiety and you should see your healthcare provider.
- Exercise: Aim for 30 to 60 minutes a day. The recommended weekly amounts are 150 minutes of moderate aerobic exercise and 75 minutes of vigorous aerobic activity. If you can’t meet these guidelines, any exercise will be of benefit. Start out with a brisk walk for 10 minutes a day and work up to more. Gardening, housework or team sports can be greatly beneficial.
- Diet: The Mediterranean and DASH (low sodium) diet are examples of heart-healthy plans. Whatever diet you ascribe to, just remember to include vegetables, fruits, lean meats, whole grains (unless you’re gluten intolerant), low-fat dairy and healthy fats like olive oil and avocados. Avoid as many processed foods as possible and limit your sugar and alcohol intake.
- Health Screenings: Regular blood pressure monitoring, cholesterol (lipid) testing, diabetes screening, dental exams and a yearly physical exam should be part of your routine health monitoring.
- Infection Prevention: Stay up-to-date on your recommended yearly vaccines and follow your physician’s guidance on additional vaccines including pneumococcal pneumonia, RSV, Covid and shingles.
Keep your heart happy and healthy. The Medical Center’s Visiting Specialist program features cardiologists from Cleveland Clinic, Baptist Health affiliates and Top Cardiology.
Mark your calendar for the next lecture in the 2026 Medical Center Lecture Series, taking place on Tuesday, Feb. 17, when James Voos, M.D., Chairman of University Hospital Health System in Cleveland, Ohio, will present “Innovations in Joint Health: Stem Cells to Joint Replacement.” Also don’t forget the All-Charities Weekend, Feb. 20-22.