Heart Health
February is National Heart Month! Proclaimed in 1964 by President Lyndon Johnson as a request from Congress under the growing concern of the ongoing fight against cardiovascular disease. Each year 700,000 Americans die from one of the many forms of cardiovascular disease. With half of the over 334.2 million Americans with at least one risk factor, cardiovascular diseases hit every family in the U.S. from high blood pressure, and increased risk factors of heart attacks to strokes. These conditions can be costly, have a heightened risk of mortality than most other diseases, and can place excess stress on loved ones. (White House.GOV, 2023)
As we celebrate many great holidays and events in February, may we also celebrate many great advancements in cardiovascular medicine, more improved knowledge of heart-healthy habits, and a commitment to yourself and loved ones to love your own heart! Data shows that even as little as 30 minutes a day 5-6 days a week of cardio exercise has improved benefits to cardiovascular health. Not only does adding a small amount of exercise daily improve heart health, studies have also shown exercise has been proven to reduce anxiety and depression. (Sharman et al., 2023) Quitting smoking or vaping reduces the risk of heart attack or stroke by 50% for most individuals. The longer a person remains smoke-free, the lower the risks of heart attack or stroke.
For many Americans, obesity is a battle every day. For most, diets do not always work as too many restrictions at once can quickly backfire, resulting in regaining weight that was lost and, in some cases, additional weight than where a person originally began their weight loss journey. Try instead beginning with healthier swaps of foods you love or methods of cooking meals. In place of using vegetable oil, try olive oil or avocado oil. Try using fruit purees such as applesauce or mashed bananas in baking recipes versus vegetable oil. And also, using an air fryer instead of deep frying for the same great texture and taste without all the added saturated fats. By implementing healthier lifestyle changes slowly, you will be on your way to a healthier you, and your heart will thank you!
Did you know facts:
The most common heart disease is coronary artery disease.
This disease develops when your major blood vessels that supply the heart with blood, nutrients, and oxygen become diseased or damaged. Plaque build-up in your arteries, which causes inflammation, often leads to coronary artery disease. This build-up happens over several years and most people don’t notice a problem until they have a heart attack or large blockage in the arteries that requires surgery.
Time is of the essence when someone is having a heart attack.
Heart attack victims can have sudden loss of responsiveness or may be unable to breathe normally. Loss of oxygen to the brain and heart can cause permanent damage, so calling 9-1-1 immediately is critical. EMS staff can start treatment upon arrival, often up to an hour sooner than if you drove yourself to the hospital.
References:
(2023, January 31). A Proclamation on American Heart Month. White House.gov. Retrieved February 2, 2024, from https://www.whitehouse.gov/briefing-room/presidential-actions/2023/01/31/a-proclamation-on-american-heart-month-2023/#:~:text=In%20acknowledgement%20of%20the%20importance,as%20%E2%80%9CAmerican%20Heart%20Month.%E2%80%9D
Sharman, A., M.D., Madaan, V., M.D., & Petty, F. D., M.D., Ph.D. (2023). Exercise for Mental Health. National Library of Medicine. Retrieved February 2, 2024, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/
Exercise, smoking cessation, managing blood pressure and sugars: (n.d.). Life’s Essential 8. Heart.org. https://www.heart.org/en/healthy-living/healthy-lifestyle/lifes-essential-8
Food swaps: (n.d.). Swaps for Sustainable Healthy Diets. American Diabetes Association. https://www2.diabetes.org/healthy-living/recipes-nutrition/meal-planning/swaps-sustainable-healthy-diets
