If making healthier lifestyle choices was among your New Year’s resolutions, then hopefully you are off to a good start. Perhaps you resolved to eat healthier food, lose weight, quit smoking, or find better ways to manage your stress. You may not realize it, but each of these lifestyle changes has something in common—they are all connected to heart health.
Heart disease is the leading cause of death of women and men in the United States. Each year, 1 out of 4 people in the U.S. dies of heart disease. Men age 45 or older and women age 55 or older are more likely to have a heart attack. But high rates of obesity and high blood pressure are putting more people at risk of developing heart disease at a younger age. Black Americans also have the highest rates of cardiovascular disease in the U.S., with about 47% affected.
The heart muscle
The heart is a muscle that acts as a pump to circulate oxygen and nutrients in your blood to the rest of your body. But when the arteries in your heart become diseased, the heart can’t get the blood it needs to pump efficiently.
Symptoms of a heart attack include: chest pain or pressure or a strange feeling in the chest; sweating, shortness of breath, nausea or vomiting; pain, pressure or a strange feeling in the back, neck, jaw, upper belly or arms, lightheadedness or sudden weakness. It’s important to act quickly if you have symptoms.
But not all people who have a heart attack have the same symptoms or severity of symptoms. Some may have mild symptoms for days. Others have more severe pain. Sometimes there are no symptoms, and a heart attack can come on suddenly.
Most people do experience some type of warning or symptoms before a heart attack, and recognizing those signs are key to getting the help you need. Recurring chest pain should be taken seriously. It’s important to act quickly and seek help if you think you or a loved one may be experiencing a heart attack.
Prevention is key to reducing risk
By taking prevention to heart, there are ways to reduce your risk of developing heart disease. Making healthy choices and staying active are keys to keeping your heart healthy. Even small changes can make a difference, such as drinking fewer sodas, using spices to season food instead of salt and taking daily walks.
Kaiser Permanente researchers have found that lifestyle changes and medications can contribute to lowering heart disease rates by as much as 20 to 30%. Some people are more at risk for developing heart disease based on their family history, but other risk factors can be minimized. Smoking or being inactive are things you can change.
There is also a great deal of research that diets higher in plant-based foods are associated with a lower risk of cardiovascular death and disability in the general population. The phytochemicals and antioxidants in plant-based foods boost your immune system, while also reducing inflammation.
There are other ways to make some heart-healthy lifestyle changes. Not only will you be on your way to preventing heart disease, but you will also be more likely to live a longer, healthier life. Making healthier choices not only keeps your heart strong, but reduces your risk of developing other chronic diseases. It’s not too late to start being heart healthy. Small changes can add years to your life.
Jitesh Vasadia M.D., is the chief of cardiology at Kaiser Permanente Santa Rosa. He can be reached at (707) 393-4008.
