Do These 10 Things for a Healthier Heart
Did you know that almost 50 percent of Americans have some form of cardiovascular disease? This disease, which includes conditions such as coronary artery disease, heart failure, arrhythmia, high blood pressure and stroke, is the leading cause of death and disability in the U.S.
Ironically, it’s largely preventable, and what’s more, we know what raises your risk. Some things that raise your risk, like family history, are out of your control. However, many other risk factors are controllable, whether through a healthier lifestyle or working with your doctor.
Here 10 things you can do right now to help maintain your cardiovascular health.
Quit Smoking. Smoking is the leading cause of preventable disease and death in America. However, quitting isn’t easy. Nicotine is as addictive as heroin or cocaine. If you smoke, it’s possible to quit cold turkey, but you might find the process easier by enrolling in a smoking cessation program. You should also work with your doctor, who can recommend over-the-counter nicotine replacement therapy or prescribe therapies.
Get moving. Being sedentary increases the risk of atrial fibrillation, myocardial infarction, heart failure and cardiovascular mortality. Exercise has many benefits. For example, it strengthens the heart and boosts the amount of oxygen in the blood, easing its workload. Discuss exercise with your doctor before starting or changing a workout routine.
Reduce your fat-to-muscle ratio. Having an unhealthy body composition can significantly increase the risk of heart disease by raising blood pressure, disrupting metabolism, and straining the cardiovascular system. Even small changes in weight and lifestyle can lead to measurable improvements in heart health. If you are overweight/obese, work with your doctor to put you on a healthy weight management plan. MDVIP-affiliated physicians have additional tools, such as screeners, lab work and body composition analysis, to help them get to the root of your weight issues.
Drink less. Consuming excessive alcohol can substantially increase your risk for cardiovascular disease. If you are a woman who is drinking eight or more drinks per week, or a man having 15 or more drinks per week, talk to your doctor. They may prescribe medication and/or a treatment program.
Eat healthier. An unhealthy diet can damage blood vessels. Foods that are ultra-processed, high in saturated fats or trans fats can lead to cholesterol buildup along your arteries, impeding blood flow and raising the risk for heart attack and stroke. They also contribute to obesity, increasing your chances of developing inflammation, type 2 diabetes and sleep apnea, all risk factors of cardiovascular disease. Talk to your doctor about your diet. They may suggest following one of these heart-healthy diets >>
Sleep more. Getting less than seven hours of sleep regularly raises the risk of heart disease and stroke, as well as increases your chances of developing risk factors for cardiovascular disease, such as type 2 diabetes, depression, obesity, depression, inflammation, unhealthy cholesterol profile, and high blood pressure. Moreover, poor sleep habits increase stress, reduce motivation to exercise and lead to unhealthy food choices. If you are sleep deprived, work with your doctor. MDVIP-affiliated physicians offer the MDVIP Wellness Program, which includes screeners to help doctors solve sleep issues or refer you to a specialist who can order a sleep study.
Keep your teeth healthy. Having poor oral health can lead to periodontal disease. The inflammation associated with periodontal disease influences the development of atherosclerosis, the buildup of plaque along the walls of your arteries. Your dentist can help you maintain your oral health, along with your primary care doctor. Many PCPs educate about oral health as part of general health maintenance.
Reduce stress. Living with stress and anxiety can raise heart disease risk in both genders; however, stress and anxiety seem to affect the heart health of middle-aged men for decades. Researchers speculate that anxiety influences blood pressure, heart rate, and stress hormone release more significantly in men. There are steps you can take to help ease your stress and anxiety, including working with your doctor. They can offer lifestyle suggestions, refer you to a mental health professional and/or prescribe medication.
Get your plumbing checked. Men’s health issues, such as erectile dysfunction (ED) and low testosterone, can signal heart disease. Atherosclerosis, high blood pressure, and high cholesterol affect blood vessels to the penis, accounting for 70 percent of physically caused ED. Diabetes also causes nerve and arterial damage. Low T is associated with type 2 diabetes, metabolic syndrome, and heart disease, possibly explaining why men develop heart disease earlier than women. Some studies show that men on testosterone replacement therapy had fewer cardiac events.
Work on your grip. A low grip strength is linked with both heart disease and cardiovascular mortality. In fact, it's "a stronger predictor of all-cause and cardiovascular mortality than systolic blood pressure," according to a 2015 study published in The Lancet. This is why grip strength is now part of comprehensive wellness programs. Strength training helps improve grip strength. Talk to your doctor before beginning or changing an exercise program.
The Bottom Line
Cardiovascular disease is the leading cause of death in the United States, but you can lower your risk by living a healthy lifestyle and working with your doctor. If you don’t have a primary care physician, consider working with MDVIP. MDVIP-affiliated physicians have the time and resources to help you focus on your body composition and help you manage your weight. Find a physician near you and begin your partnership in health»