Celebrating American Heart Month: Learn About Your Heart Health Risks and How to Reduce Them
February is American Heart Month! This annual event was established to raise awareness about heart disease, one of the leading causes of death in the United States. As far as we know, the best way to protect your heart is to stay active, eat a healthy and balanced diet, reduce your daily stress, and go to the doctor on a regular basis. To celebrate American Heart Month, let’s take some time to learn about heart health risks and how to reduce them, adopt heart-healthy activities, and learn one of our favorite heart-healthy recipes!
What Health Conditions Increase the Risk of Heart Disease?
High blood pressure
High blood pressure or hypertension (HTN) is a medical condition in which the force of the blood against artery walls is too high. This increased force can cause damage to the arterial walls over time, leading to an increased risk of heart attack or stroke. HTN often shows no symptoms until it has reached dangerous levels; therefore, it’s important to measure your blood pressure regularly to know whether you have HTN. A normal blood pressure is between 90/60 and 120/80.
Cholesterol level
Cholesterol is a waxy, fat-like substance made by the liver and found in certain foods. Your body needs some cholesterol for normal body functions, but we often get more than we need from the food we eat. When we take in more cholesterol than the body can use, it builds up in the walls of our arteries, including those of the heart. This leads to the narrowing of these arteries, which can decrease blood flow to our heart, brain, kidneys, and other parts of our body.
When it comes to cholesterol levels, there are two types: high-density lipoprotein (HDL) and low-density lipoprotein (LDL). HDL is considered “good” because it helps remove excess cholesterol from our body. LDL is considered “bad” because it contributes to clogged arteries and other health issues that come with high cholesterol levels. The ideal amount of HDL is above 40 mg/dL, while LDL should be less than 100 mg/dL for men and less than 130 mg/dL for women, according to American Heart Association guidelines.
Obesity
Obesity is defined as having excess body fat. The amount of body fat someone has can be determined by calculating their Body Mass Index (BMI). BMI is a measure of body fat based on an individual’s height and weight. A BMI greater than 30kg/m2 for adults indicates obesity. Use the BMI calculator below to calculate your BMI.
BMI For Adults Widget
Diabetes
Diabetes occurs when your body doesn’t produce enough insulin or can’t use its own insulin effectively. Insulin helps move glucose from the food you eat into your cells so it can be used for energy. When there isn't enough insulin or the insulin isn’t working correctly, sugar builds up in the blood instead of being used by the cells for fuel. This causes high blood sugar levels and other symptoms associated with diabetes, such as frequent urination, excessive thirst, and fatigue. Over time, uncontrolled blood sugar can cause damage to many organs, including your blood vessels, kidneys, eyes, and nerves.
Smoking or Vaping
Nicotine, a chemical found in cigarette smoke and e-cigarette vapor, is an addictive substance that can cause adverse effects on your cardiovascular system. One of these effects is an increase in blood pressure. Nicotine raises blood pressure by constricting the blood vessels and causing them to narrow, leading to increased pressure within the vessel walls. This constriction of the blood vessels also reduces the amount of oxygen-rich blood reaching the heart muscle cells, potentially leading to decreased heart function over time.
Secondhand smoke—or smoke from someone else’s cigarette—can also be harmful, even if you don’t smoke yourself. Research has shown that exposure to secondhand smoke increases the risk of developing coronary artery disease and other conditions related to poor cardiovascular health. Even if you don’t smoke yourself, try not to be around people who do as much as possible in order to reduce your risk for developing heart disease later in life.
Unhealthy diet
Saturated Fats and Trans Fat
Eating large amounts of saturated fats and trans fat can increase your risk of developing heart disease. Saturated fats are found in animal products such as butter, cheese, and red meat. Trans fats are found in processed foods like chips and baked goods. Both types of fat raise levels of LDL cholesterol (“bad” cholesterol) in the blood, which increases your risk for developing atherosclerosis (hardening of the arteries). This can lead to clogged arteries that can cause a heart attack or stroke.
Cholesterol
Cholesterol is another type of fatty substance that comes from animal sources (like eggs and dairy) and plant sources (such as nuts and avocados). Eating too much cholesterol can also increase your risk for developing atherosclerosis by raising levels of LDL cholesterol in the blood. It is important to limit consumption of foods high in saturated fats, trans fats, and cholesterol to help reduce your risk for heart disease. It is also important to eat plenty of vegetables and whole grains, which may help to decrease your cholesterol.
Sodium
Too much salt can also raise your blood pressure. High blood pressure forces the heart to work harder than it should to pump blood through the body, which increases your chances of having a heart attack or stroke. Reducing sodium intake has been linked to lower levels of high blood pressure—so limiting salt in your diet is essential if you want to keep your heart healthy.
Family history
A family history of heart disease may also be a higher risk. It’s important to talk to your doctor about what lifestyle changes you can make to reduce your risk.
How Can I Reduce My Risk?
Fortunately, you can take steps to reduce your risk of developing heart disease.
Eating a healthy diet full of vegetables, fruits, whole grains, lean sources of protein, and healthy fats is important for maintaining good heart health.
Exercise is also key—aim for at least 150 minutes per week of moderate exercises such as walking or swimming or 75 minutes per week of vigorous exercises such as running or aerobics. Try to add in strength training if you can.
Avoid smoking or using other tobacco products to reduce your risk of heart disease.
Additionally, managing stress levels through relaxation techniques like yoga, mindfulness, or meditation can help you stay healthy.
Finally, it’s important to visit the doctor regularly so that any potential problems can be caught early on and treated properly if necessary.
What Are Some Heart-Healthy Meals?
The American Heart Association has great ideas for delicious yet nutritious meals that are perfect for celebrating American Heart Month with friends and family!
Here is one of our favorites!
Farmers Market Omelets
Servings 4
Omelet Ingredients
4 large eggs
1/4 cup water
2 teaspoons grated, fat-free Parmesan cheese
1/2 teaspoon dried basil leaves
1/4 teaspoon garlic powder
2 teaspoons canola oil (divided)
Filling Ingredients
1/2 cup sliced mushrooms
1/4 cup chopped red bell pepper
1/2 cup thinly sliced yellow summer squash
2 tablespoons water
1/2 cup thinly sliced zucchini
Directions
Combine filling ingredients in 6 to 8-inch nonstick omelet pan or skillet. Cook and stir over medium heat until water has evaporated and vegetables are crisp-tender, 3 to 4 minutes. Remove from pan; keep warm. Clean pan.
Beat eggs, 1/4 cup water, cheese, basil and garlic powder in medium bowl until blended. Heat 1 teaspoon canola oil in same pan over medium-high heat until hot. Tilt pan to coat bottom. Pour in 1/2 of the egg mixture. Mixture should set immediately at edges.
Gently push cooked portions from edges toward the center with inverted turner so that uncooked eggs can reach the hot pan surface. Continue cooking, tilting pan and gently moving cooked portions as needed.
When the top surface of eggs is thickened and no visible liquid egg remains, Place 1/2 of the filling on one side of the omelet. Fold omelet in half with turner and slide onto plate; keep warm. Repeat with remaining canola oil, egg mixture and filling to make second omelet. Serve immediately.
Farmer’s Market Omelets
There are lots of simple things you can do during American Heart Month (and beyond!) to make sure you are doing everything you can to maintain a healthy heart. Start by learning more about potential health risks that could lead to heart problems so that you can take preventive measures now rather than dealing with consequences later on down the road! Then find fun ways to get in shape—whether taking a yoga class with friends or going on long hikes with family—and cook up some tasty yet nutritious meals together! Best wishes from all of us here at Bluerock Care for a happy and healthy American Heart Month!
Why Consider Bluerock Care for your HealthCare needs
Looking for comprehensive, high-quality primary care? Look no further than Bluerock Care. Our team of doctors and professionals are available 24/7 to meet your needs, whether that’s in our center, your home, or via phone or video visits. We offer same or next-day appointments (for existing patients) with no waiting lists or long wait times, and we can even help eligible patients with transportation. So if you’re looking for a primary care provider that’s convenient, accessible, and always available to you, look no further than Bluerock Care!
Call us: 202-796-9775
Email us: info@bluerock.care
Up Next: 3 Chair Exercises for Seniors to Improve Flexibility
References
Centers for Disease Control and Prevention. (2019, December 9). Know Your Risk for Heart Disease | cdc.gov. CDC. Retrieved January 3, 2023, from https://www.cdc.gov/heartdisease/risk_factors.htm
Heart Org. (2018, October 30). Is Vaping Better Than Smoking? American Heart Association. Retrieved January 3, 2023, from https://www.heart.org/en/healthy-living/healthy-lifestyle/quit-smoking-tobacco/is-vaping-safer-than-smoking