Heart of the Matter

It’s the heart of the matter, what are you doing to protect your heart now and in the future?

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With one day from the end of February, ask yourself, what did you do to take care of your heart this past month? Our nation's American Heart Month focuses on increasing heart health awareness and ways to reduce cardiovascular disease. Let’s talk about how you can make small changes that promote heart health not just during this month but for the future as well. Cardiovascular disease is the leading cause of death in this country and knowing this, it is important to mitigate cardiovascular risk by knowing your numbers, eating a healthy diet, and being physically active. 

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Now, let’s talk numbers: blood pressure and cholesterol specifically. With most office visits at the doctor, your blood pressure is measured. Normal blood pressure is 120 (top number) over 80 (bottom number) mmHg. If your blood pressure is high, your healthcare provider may monitor your blood pressure more regularly and may also recommend home monitoring. A blood pressure check is considered to be pretty routine but when was the last time that you had a cholesterol level checked? Normal target level for total cholesterol is less than 200 mg/dl. Your doctor may also order a lipid panel which includes both “good” cholesterol known as HDL and “bad” cholesterol known as LDL. Optimal levels are greater than 60mg/dl and lower than 100 mg/dl, respectively. So in other words, you want your good cholesterol higher and your bad cholesterol lower. 

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Eating a heart healthy diet is one way to reduce elevated blood pressure and cholesterol levels. A heart healthy diet is rich in non starchy vegetables, fruits, whole grains, legumes, lean protein, heart healthy fats, and low fat dairy. It prioritizes whole, plant based foods which are naturally low in saturated fat. High levels of saturated fat in the diet impact cholesterol levels the most. What foods have high levels of saturated fat you ask, these include fried foods, processed and fatty meats, baked goods, tropical oils like palm and coconut oil, and full fat dairy foods and beverages. So next time you may see a steak dinner on the menu, consider baked fish instead. 

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Increased activity is not only cardioprotective but together with adequate sleep and a healthy diet can also add years to your life (1). What a sweet deal! The American Heart Association recommends at least 30 minutes, 5 to 7 days per week of moderately intense activity. If your current activity level is low to start, that’s ok. The important part is that you actually start. Do something that you enjoy and at the same time challenges you a bit. Be sure to also include muscle strengthening activities at least 1-2 days per week which can be done with weights or resistance bands. 

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So a challenge to you… how can you take care of your heart on this last day of American Heart Month and in the future?. Will you schedule a doctor’s appointment to have your blood pressure checked? Or choose to add a side salad instead of fries? Or take a walk after eating lunch? Any or all of these small changes can turn into heart healthy habits day after day.