Heart Health: What You Need to Know

Heart disease is the leading cause of death in the United States, responsible for 1 in 4 deaths annually. The good news is that making healthy lifestyle changes, you can drastically reduce your risk of heart disease and heart attacks. Here are some tips for maintaining a healthy heart:

Maintain a Healthy Weight

One of the most important things you can do for your heart is maintain a healthy body weight. Being overweight or obese strains the cardiovascular system and increases the likelihood of issues like high blood pressure, high cholesterol, and diabetes.

Eat a Nutritious Diet

What you put on your plate matters when it comes to heart health. Here are some dietary tips:

- Aim to get a variety of colorful vegetables in your diet daily.

- Leafy greens like kale and spinach are packed with vitamins, minerals, and antioxidants to help lower blood pressure and heart disease risk.

- Opt for low-sodium canned veggies and frozen varieties without added butter or sauces.

- Eat plenty of fresh fruits like berries, apples, oranges, bananas, mangoes, guava, and papaya. Berries like strawberries and blueberries are especially good as they contain antioxidants.

- Choose whole grains like brown rice, quinoa, and 100% whole wheat bread over refined grains like white rice and white bread. Whole grains provide more nutrients and fiber.

- Use healthier fats like olive oil instead of tropical oils like palm oil or hydrogenated fats found in many processed foods. Olive oil contains heart-healthy monounsaturated fats.

- Eat plant-based proteins like legumes, nuts, and fish. They are excellent heart-healthy protein choices.

- Replace full-fat dairy with nonfat and low-fat options.

- Minimize consumption of high-fat dairy, fatty meats, processed meats, tropical oils, partially hydrogenated fats, processed foods, added sugars, excess sodium, and alcohol.

Alcohol Consumption

A January 2022 policy brief from the World Heart Federation (WHF) aims stated that no type of alcohol, including wine, is good for your heart.

"Alcohol seems to have adverse effects on nearly every form of heart disease," says Dr. JoAnn Manson of Harvard Medical School. It increases the risk of hypertension, heart failure, stroke, cardiomyopathy, aortic aneurysm, atrial fibrillation, and may play a role in coronary artery disease.

There is no healthy level of alcohol consumption when it comes to benefitting the heart. It's best to minimize or avoid alcohol altogether to support heart health.

Exercise

Regular physical activity is vital for heart health.

A Harvard study found that compared to sedentary people, those who exercised for at least 150 minutes per week had significantly lower risk of heart attacks, heart failure, atrial fibrillation, and stroke.

For busy schedules, weekend warrior exercises can help reach weekly goals until resuming a daily routine. The study found 27% lower heart attack risk, 38% lower heart failure risk, 22% lower atrial fibrillation risk, and 21% lower stroke risk for weekend warriors compared to non-exercisers.

Citations

Godman, H. (2023). Harvard study: Even 'weekend warriors' achieve heart benefits. Harvard Health. https://www.health.harvard.edu/heart-health/harvard-study-even-weekend-warriors-achieve- heart-benefits

Lee, D. (2022, June 9). The structure of the human heart and its functions. Online Learning College. https://online-learning-college.com/knowledge-hub/gcses/gcse-biology-help/human-heart/

Marketing, U. (2022, October 10). Phyte away sickness with colorful fruits and vegetables. UT Physicians. https://www.utphysicians.com/phyte-away-sickness-with-colorful-fruits-and-vegetables/

Restivo, J. (2023). Heart-healthy foods: What to eat and what to avoid. Harvard Health.    https://www.health.harvard.edu/heart-health/heart-healthy-foods-what-to-eat-and-what-to-avoid

Salamon, M. (2022). Want a healthier heart? seriously consider skipping the drinks. Harvard Health.  https://www.health.harvard.edu/heart-health/want-a-healthier-heart-seriously-consider-skipping-the-drinks