26, Feb 2025
Heart disease is one of the leading causes of death in the United States, accounting for approximately one in five deaths. Taking simple steps to nurture and protect your heart by making minor adjustments can yield lifelong benefits.
Heart disease includes several types of conditions. The most common type of heart disease is coronary heart disease, which affects blood flow to the heart, causing heart attack.
It is important to understand how to control the risk factors and learn how to live a healthy lifestyle. Individuals who have high blood pressure, high blood cholesterol, diabetes, morbid obesity, unhealthy diet, excessive alcohol use and excessive smoking are at high risk for heart disease.
A healthy, balanced diet helps maintain cardiovascular health and reduces plaque clogging arteries and blood vessels. The goal is to consume nutrient-dense foods to support heart function while limiting those contributing to heart disease.
Consider proven eating patterns like the Mediterranean or DASH diet, which have demonstrated significant cardiovascular benefits. Fill your plate with many fruits and veggies, beans and legumes, whole grains, nuts, plant-based proteins, lean animal proteins, poultry, fish high in omega-3s, and seafood.
Limit consumption of sweetened carbonated beverages, alcohol, sodium, red and processed meats, refined carbohydrates, full-fat dairy products, highly processed foods, and tropical oils such as coconut and palm oil. Avoid trans fats and partially hydrogenated oils commonly found in fried and commercial foods.
Get some exercise
Regular aerobic exercise is one of the most efficient ways to strengthen your heart and help your heart beat vigorously, lower stress, and keep the extra weight off. Target at least 150 minutes of moderate-intensity exercise weekly – just 30 minutes, five days a week.
Sleep plays a crucial role in cardiovascular function. Adults need seven to nine hours of sleep per night. Poor sleep habits can contribute to elevated blood pressure, morbid obesity, and an increased risk of heart disease. Limiting screen time before bed and a consistent bedtime routine are simple ways to improve sleep quality.
Smoking, which includes traditional cigarettes, e-cigarettes, and vaping, contributes to approximately one-third of all heart disease-related deaths. Quitting smoking protects your heart by improving your blood circulation, reducing your blood pressure, and also reducing your risk of blood clots.
Tracking and understanding key health metrics can help you take control of your heart health. Regularly monitoring the following numbers can uncover early warnings and help guide lifestyle adjustments to prevent heart disease.
Lifestyle changes like reducing salt intake and regular exercise can help maintain blood pressure levels at 120/80 mm Hg. Hypertension is a silent killer as it often shows no symptoms while increasing your risk of heart attack and stroke. Regular monitoring and professional guidance are your first line of defense—partner with your healthcare provider to develop an effective management plan.
Start today by taking small, intentional steps like preparing a home-cooked meal, taking a 10-minute walk, or scheduling a checkup to assess your cholesterol and blood pressure.
February marks Heart Health Awareness Month and opens the door to an excellent opportunity to pay extra attention to your heart health and schedule doctor's appointments to check on potential heart issues that you may have.
Dr. Sue Mitra and her staff strive to offer their patients the best care, advice and services available in the medical field with the goal to keep patient healthy & happy.
Dr. Sue Mitra is board certified in international medicine. She is seen here with a Cologuard, which is a noninvasive colon cancer screening test. (Photo by: Tim Shortt/Florida Today)