You’ve heard it before, but since it’s National Heart Month, we’ll say it again: Heart disease is the leading cause of death among adults in the United States. Because the number one cause of death is a scary number, the new number is 10. Knowing the 10 risk factors for your heart health and how to manage them can save your life.
To better understand your heart health risks, take our online quiz, or read on to learn healthy heart tips from Intermountain Health caregivers.
“The heart serves as the engine of our body, so maintaining a healthy heart is the foundation of overall health,” says Carlos Albrecht, MD, Intermountain Health cardiologist at Saint James Healthcare.
1. Family History/Heredity
Understanding your family medical history is essential to predict your health risks. Genetics plays a significant role in heart-related problems. After discussing your family history with your doctor, make lifestyle changes to minimize your risk.
2. Smoking
Smoking (including passive smoking) can worsen your cardiovascular system and increase your chances of developing heart-related problems. This includes traditional cigarettes, e-cigarettes, and nicotine vaping. Your doctor can help you develop a plan to quit smoking.
Viet Le, PA-C, of Intermountain Medical Center, warned about the effects of smoking. “Cardiovascular disease and smoking are mutually exclusive,” he said. “Smoking is associated with the highest risk of death and the highest risk of cardiovascular events.”
3. High Blood Pressure
Think of high blood pressure as a silent threat with serious consequences. Although it often occurs at the same time as other risk factors, it is the biggest sign of heart disease. If your blood pressure is consistently higher than 130/80, consult your doctor.
4. Unhealthy eating habits
A diet high in processed and unhealthy foods directly impacts heart health. Choosing a diet high in fruits, vegetables, and whole grains promotes cardiovascular health. Need some heart-healthy cooking ideas? Check out Intermountain’s dietitian-led cookbook.
According to Dr. Albrecht, a balanced diet plays a vital role in maintaining cardiovascular health and reducing the risk of heart disease. “Just as a well-maintained engine ensures the smooth functioning of a car, a healthy heart is essential for optimal physical performance and longevity,” he said.
5. High cholesterol
Cholesterol is a waxy substance produced by the liver, but is also found in foods like meat, poultry, and dairy products. Too much cholesterol can restrict blood circulation, so keeping cholesterol levels low reduces heart-related complications. Your doctor can order blood tests to check your cholesterol levels and help you deal with the results.
6. Diabetes
Diabetes poses complex challenges to your heart health. Unfortunately, diabetes and the risk of heart disease often go hand in hand. According to the CDC, people with diabetes are twice as likely to have heart disease or stroke than people without diabetes. Work with your doctor to develop a plan to address your diabetes and make lifestyle changes to minimize your risk of heart disease.
7. Lack of physical activity
Living a sedentary lifestyle contributes to a variety of heart-related problems, including obesity, high blood pressure, etc. Incorporating regular exercise is a great way to minimize these heart-related problems and stay healthy.
“Stay active,” Lee says. “The American Heart Association recommends 150 minutes of moderate aerobic activity per week. That seems like a lot, but it breaks down into 30 minutes, five days a week, or you can break it down into 10-minute increments.”
8. Obesity
Being overweight puts strain on the heart, affecting its efficiency and lifespan. Ideal weight varies from person to person, so talk to your doctor about your Body Mass Index (BMI). The BMI calculator will assess whether your ideal BMI is in the range of 18.6 to 24.9.
9. Lack of sleep
Getting enough sleep is essential for overall health, including heart health. According to the American Heart Association, adults need seven to nine hours of sleep each night, while children need eight to 16 hours depending on their age.
Adequate sleep improves the body’s brain function, immune system, mood, energy and reduces the risk of chronic disease.
10. Too much stress
Hopefully, reading these risk factors won’t stress you out. Stress can lead to conditions like high blood pressure. Managing your stress levels can help maintain your overall cardiovascular health. Your doctor can introduce you to stress-reduction strategies like exercise, meditation, and breathing exercises.
“Maintaining stress relief in your life is important, and it takes intention and planning,” Le says. “Give yourself the gift of now, knowing that you can make a difference.”
When it comes to heart health, knowledge is power. Use this power by understanding your specific risks, visiting your doctor regularly and making heart-healthy lifestyle changes. Every choice you make contributes to your cardiovascular health.
“Prioritizing your heart health isn’t just a choice,” Dr. Albrecht said, “it’s a commitment to living a vibrant, fulfilling life.”
