It’s American Heart Month, a time when we put a focus on improving our heart health and preventing heart disease. Heart disease is the number one cause of death for Americans. It also accounts for more deaths than cancer in people under eighty five (1). We hear a lot about the health impacts of heart disease, but there is a big financial impact as well. Cardiovascular disease cost Americans $254.3 billion from 2019 to 2020 (1).

Disclaimer: This information is for general knowledge and informational purposes only and does not constitute medical advice. Consult with a healthcare professional for any health concerns or before making any significant lifestyle changes. 

Understanding your risk is a great first step to living a heart healthy lifestyle. You can find more information about risk factors for heart disease from the American Heart Association here. Next, you’ll want to look for ways to bring healthy choices into your daily life. Taking steps to improve heart health paves the way to lowering your risk and improving your health and well being overall. Here are some tips to help you focus on your heart.

Focus on fruits, vegetables, and whole grains. These foods are packed with fiber, vitamins, minerals, and phytonutrients which are all beneficial to our health. Aim to limit foods high in sugar and salt content as well as foods high in saturated fats and cholesterol. If you’re not sure about packaged foods, check the Nutrition Facts Panel to find out what ingredients are in a product and the amount of nutrients per serving. Remember, not all packages are a single serving. Be sure to look at what is listed as a serving when you’re taking a look at the sodium content and other factors.

Looking for healthy recipes? The Mediterranean diet has been researched and found to promote a healthy lifestyle and lower risk for chronic diseases. See our article What Is the Mediterranean Diet here to find out more about this style of eating. You can also find a variety of recipes on the Med Instead of Meds website.

Stay Active! Keeping a routine of being physically active on a regular basis can help maintain body weight and lower blood pressure, blood cholesterol, and blood sugar levels. Don’t just jump into a new routine too fast. Always consult your medical care provider before making any dietary, activity, or lifestyle changes to see what’s right for you.

The current recommendation in the Physical Activity Guidelines for Americans suggests that adults need 150-300 minutes a week of moderate-intensity aerobic activity each week (3). Think along the lines of a brisk walk. You can find more about these guidelines here. Also, be aware that these guidelines are current at the time this article is written, but may be subject to change in the future. Please refer to the most current guidelines to find the current recommendations.

Find stress management techniques that work for you. Our stress levels can impact important risk factors associated with our health. For example, many high risk behaviors such as smoking are linked back to stress. Chronic levels of negative stress can also lead to high blood pressure and other health factors that increase our risk (4). We can’t always control the negative stress factors in our lives, but we can look for healthy ways to manage them. This can be things like spending quality time with loved ones, deep breathing and relaxation techniques, getting enough sleep, and regular exercise. You can find more tips for managing stress on the CDC website here.

Making healthy choices each day can help lower your risk and improve your overall well being. We can focus on nutrient dense foods that promote a healthy diet, stay active, and find healthy ways to manage stress. Most of all, talk to your healthcare provider and find what works for you.

References: 

1. Martin SS, Aday AW, Almarzooq ZI, et al.; American Heart Association Council on Epidemiology and Prevention Statistics Committee; Stroke Statistics Subcommittee. 2024 heart disease and stroke statistics: a report of US and global data from the American Heart Association. Circulation. 2024;149:e347–913.
2. Centers for Disease Control and Prevention. (n.d.). Preventing heart disease. Centers for Disease Control and Prevention. https://www.cdc.gov/heart-disease/prevention/index.html 
3. Office of Disease Prevention and Health Promotion. (n.d.). Current Guidelines. Current guidelines. https://odphp.health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines/current-guidelines 
4. American Heart Association. (2024, February 8). Stress and heart health. www.heart.org. https://www.heart.org/en/healthy-living/healthy-lifestyle/stress-management/stress-and-heart-health