February is American Heart Month, a time to raise awareness about the leading cause of death for men and women in the United States: heart disease. Every year, millions of lives are affected by cardiovascular problems, making heart health a critical topic for individuals of all ages. It’s important to understand the risks and take proactive steps to protect yourself against heart disease.
Heart Disease Is the #1 Cause of Death in the US
Heart disease remains the number one cause of death in the U.S. In fact, it claims approximately 697,000 lives annually, according to the New York State Department of Health.
Also, heart disease is not just a concern for the elderly. It affects people of all ages, genders and ethnic groups.
A significant contributor to heart disease is high blood pressure (hypertension). The Centers for Disease Control and Prevention (CDC) notes that nearly half of U.S. adults – around 48.1% or 119.9 million people – have high blood pressure, but only about one in four have it under control.
Why Is It So Important to Keep Your Blood Pressure Under Control?
Blood pressure measures the force of blood pushing against the walls of your arteries. A healthy blood pressure is a systolic blood pressure less than 120 mm Hg (millimeters of mercury, a standard way to measuring blood pressure) and a diastolic pressure of less than 80 mm Hg.
By contrast, a high blood pressure would be 130-140 (systolic) and 80-90 (diastolic). Left unchecked, high blood pressure can cause significant problems for your body. It can:
- Strain your heart
- Damage your blood vessels
- Increase your risk of heart attacks, strokes, kidney disease and vision loss
High blood pressure is often called a “silent killer” because it can develop without noticeable symptoms. Consequently, getting regular checkups and monitoring your blood pressure are essential for early heart disease detection and management.
6 Steps to Lower Blood Pressure and Reduce Your Risk of Heart Disease
There are six practical steps you can use to reduce your blood pressure and improve your heart’s health.
#1: Eat a Heart-Healthy Diet
Eating well is one of the most effective ways to reduce blood pressure and support your heart. For instance, you can:
- Increase your intake of fruits and vegetables: These foods contain potassium, which balances your sodium levels and eases the strain on your blood vessels.
- Eat whole grains: Oatmeal, brown rice, and whole-grain bread are high in fiber, and this fiber is good for your heart’s health.
- Reduce your consumption of salty foods: Excess salt raises your blood pressure. Aim for less than 2,300 milligrams (mg) per day or even 1,500 mg if you’re at risk for hypertension.
- Choose lean proteins: Foods such as fish, chicken, beans, and tofu are good for your heart. Also, consider limiting red meat and processed meats.
- Embrace healthy fats: Eat unsaturated fats from sources like nuts, seeds, avocados, and olive oil. Check labels and reduce foods that contain saturated and trans fats.
#2: Exercise Regularly
Physical activity strengthens your heart, improves your circulation and helps lower your blood pressure. Ideally, adults should aim for at least 150 minutes of moderate aerobic exercise per week, which could include:
- Brisk walking
- Cycling
- Swimming
- Dancing
Incorporating strength training exercises two or three times per week can strengthen your muscles and improve your metabolism. The key to exercising regularly is to find activities you enjoy and stay consistent. You could also invite a friend or family member to join you as a workout buddy and keep you motivated to exercise.
#3: Control Your Stress
Daily life can be stressful, and chronic stress contributes to high blood pressure and other heart-related issues. There are various ways to reduce your stress levels, such as:
- Meditation
- Deep breathing
- Yoga
- Listening to music
- Reading
- Going for a walk
- Talking with an understanding friend or family member
#4: Quit Smoking and Limit Your Alcohol Intake
Smoking damages your blood vessels and significantly increases the risk of heart disease. If you smoke, quitting is one of the best things you can do for your heart.
Similarly, limit alcohol consumption to moderate levels to avoid raising blood pressure. For women, that could be up to one drink per day for women and two drinks for men.
#5: Get Regular Checkups to Detect Heart Disease Early
Regular checkups with your healthcare provider can help you track your blood pressure, cholesterol levels, and heart health. Self-monitoring with a home blood pressure cuff can also provide valuable insights into the current level of your blood pressure.
Celebrate Heart Health in February
American Heart Month is a time to remember that small, regular changes can lead to big improvements in heart health. By adopting healthier habits and prioritizing your self-care, you reduce your risk of heart disease and enhance your quality of life.
Let this month inspire you to take charge of your heart health and encourage your friends and family members to do the same. Also, be sure to wear your red clothing on the first Friday of February (National Wear Red Day) to help raise awareness for the fight against heart disease.
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