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by Sharon Lewis
Imagine the heart as a tireless conductor, orchestrating the ballet of life within our bodies. It is the pulsating engine that fuels our every step, yet its silent struggles often go unnoticed. If you are trying to make broad sweeping changes to your lifestyle without a real plan, you will fail. One way to make an impact on your overall health is to take care of your heart’s health.
A recent Cleveland Clinic survey revealed that most Americans know very little about their heart health. That attitude can be deadly: Heart attacks cause more deaths in the U.S. every year than all forms of cancer combined. Yet coronary artery disease—the disease that causes heart attacks—is largely preventable.
The World Health Organization reports that:
- Cardiovascular diseases (CVDs) are the leading cause of death globally.
- An estimated 17.9 million people died from CVDs in 2019, representing 32% of all global deaths.
- Over three-quarters of CVD deaths take place in low- and middle-income countries.
- Out of the 17 million premature deaths (under the age of 70) due to noncommunicable diseases in 2019, 38% were caused by CVDs.
The risk factors for heart disease include family history, gender at birth, race, weight, being sedentary, age, smoking, high blood pressure, and high cholesterol. There are also pre-existing conditions that increase the risks of cardiovascular disease which include metabolic syndrome, chronic kidney disease, chronic inflammatory conditions (e.g., rheumatoid arthritis, psoriasis, HIV/AIDS), history of preeclampsia, or early menopause (Understand Your Risks to Prevent a Heart Attack | American Heart Association).
There are things that you can do to support your heart health. According to Dr. Bill McEvoy, MD from Johns Hopkins, “Diabetes is the strongest risk factor for heart disease.” High glucose (blood sugar) is a key component in the biology that causes hardening of the arteries or atherosclerosis, which is the main driver of heart attack and stroke. In the cardiology clinic, diabetes is referred to as the number one “silent killer” – even more so than high blood pressure. Half of all heart attacks occur in people who do not have any symptoms or warnings (Heart Smart: A guide to heart care at every age | Johns Hopkins Medicine).
Along with knowing your blood sugar levels, you should also know your body mass index (BMI) which determines if you are in a healthy range for weight or if you are considered overweight or obese), blood pressure, and the number of steps you take daily.
The research is in, and the healthiest diet is the Mediterranean diet. According to the Mayo Clinic, “The Mediterranean diet is a healthy eating plan. It is focused on plants and includes the traditional flavors and cooking methods of the Mediterranean region.” Mediterranean diet for heart health – Mayo Clinic. The foods that are favored include:
More Fruits and Vegetables
- Fresh, frozen, or canned (watch for added sodium)
Whole fruit rather than juice
- Eat the Rainbow – Consume as many assorted colors of fruits and vegetables as possible daily to consume the greatest variety of vitamins, minerals, and antioxidants.
Healthy Oils
- Olive oil (rather than butter), avocados, nuts, and seeds.
Whole Grains
- Brown Rice, oatmeal, barley, and whole wheat.
Low-fat Dairy
- Choose skim or 1% milk. Remember to check the labels for added sugar.
Lean Meat
- Include fish (ideally twice per week), lean meat or poultry, beans, and legumes, and do not add trans fats or saturated fats when preparing.
Avoid Processed Foods
- For example, choose whole wheat bread over white bread and brown rice over white rice.
- Avoid packaged goods, partially hydrogenated vegetable oils, added sugars, and sodium.
Less Sugar
- Watch for added sugar in your food. Read the labels and look for words ending in “ose” as well as cane sugar, corn sweetener, or raw sugar.
Spices Instead of Salt
- Again, read the food labels and watch for hidden sodium. Use herbs and spices to add flavor to your food.
The American Heart Association recommends that you “Eat by the Numbers” meaning:
- You should know how many calories you need per day to maintain or lose weight based on gender,
activity level, and overall health. - Keep your consumption of saturated fats to no more than 5-6% of your total calories. That equals 13 grams of fat to the typical 2,000-calorie diet.
- Keep your sodium consumption below 2,400 mg per day if you need to lower your blood pressure. However, optimal consumption is below 1,500 mg per day. Lastly, Drink in moderation, if at all. That means one drink a day for women and two drinks per day for men. AHA My Life Check Brochure (heart.org)
If you have not already given up on them completely, try adopting a new healthy eating plan, making those changes one at a time now that you have some concrete information to work with. February is Heart Health Awareness Month.
