Since we have a cardiac disease lecture in the Social Hall on August 6, I thought I would discuss healthy habits we should all consider to reduce our risk of developing heart disease, the leading killer in the United States.
Although several factors raise a person’s risk for getting heart disease, there are lifestyle changes that can help prevent it—and even reverse it!
Increasing mobility regularly is important. Inactivity has been linked to cognitive decline, frailty and weakness, and an increased risk of death. Move your body at least 150 minutes every week. That’s 30 minutes five times a week. And that 30 minutes can be divided into ten minutes three times a day. Adding strength training twice a week is a plus!
Avoid drinking too much alcohol, as it raises blood pressure, causes irregular heartbeats, and can lead to heart failure (or weakening of the heart). In 2023, the World Health Organization suggested drinking “no alcohol,” but if you do, the recommended limits are up to one drink a day for women and two for men.
Sleep between 7–9 hours per night. Lack of sleep is associated with diabetes and weight gain, which negatively affects heart health. Untreated sleep apnea or poor quality sleep can lead to high blood pressure and abnormal heart rhythms.
Aim to eat healthier. This includes fruits, vegetables, lean protein, nuts, and whole grains. Recommended diets include the DASH (Dietary Approaches to Stop Hypertension) diet, which is designed to prevent or treat high blood pressure and is low in salt, added sugar, alcohol, and processed foods, and rich in vegetables, fruits, whole grains, and legumes. Another heart-healthy diet is the Mediterranean diet, which consists of plants and limited meats and focuses on “good fats” like walnuts, almonds, olive oil, and avocados. Drink water and avoid sodas and sugary drinks, fried foods, excess salt, and cholesterol. Portion control is also important.
Staying social with others also helps avoid the risk of heart disease. In 2023, the U.S. Surgeon General reported that social isolation and loneliness were associated with a 29% increase in the risk of heart disease and a 32% increase in the risk of stroke. Stay connected to family and friends, and consider joining a social group, church ministry, senior community, or volunteer opportunity. Many places need volunteers: hospitals, churches, animal shelters, theaters, community organizations, etc.
Avoid tobacco, whether you vape or smoke, and avoid secondhand smoke. Tobacco damages blood vessels and causes plaque buildup, which can cause abnormal heart rhythms, heart attacks, and even heart failure.
Minimize stress. Anxiety raises blood pressure, which can affect the heart. If you feel anxious, find something you enjoy that will help you calm down. Try meditating, praying, reading, listening to music, talking to a friend, or walking outside.
If you need to lose some weight, now is a good time to start. Carrying extra weight around your waist is especially bad. Obesity is a risk factor for heart disease and raises cholesterol, blood sugar, triglycerides, and blood pressure. Losing 5–10% of body weight can improve your risk of heart disease.
There appears to be a link between poor dental hygiene (including gum disease) and heart disease. A 2017 survey found that about one-third of people 65 and older hadn’t seen a dentist in the past year. Good dental health and regular cleanings are important for heart (and overall) health.
Although these recommendations may seem overwhelming, be patient and don’t give up! Changing habits is not easy, especially if they are enjoyable. Take one day at a time and make a conscious effort to improve your heart and overall health.
Learn more about preventing heart disease by joining us in the Social Hall on Thursday, August 6, from 12 to 1 PM, after the Rambling Roses meeting. Dr. Edouard Daher, from Eastlake Cardiovascular, will present a lecture on cardiac diseases, signs and symptoms of cardiac disease, and treatment options. Since a light lunch will be served, RSVP to the Parish Secretary or Marilyn Cito, Parish Nurse, at 586-254-4433 or Marilync@stol.church.
Adapted from:
- AARP, Health, “Ten Worst Habits for Your Health,” by Jeanette Beebe, November 7, 2024
