HOW TO SAVE YOUR LIFE | Proactive Steps Against Heart Disease

Most people have heard that heart disease is the #1 killer.  This often gets reported when someone noteworthy suffers a cardiac event which seems to happen all too frequently these days.   But it’s not just a disease of the famous, in fact one person dies every 33 seconds in the U.S. from cardiovascular disease.  Understanding and managing your risk factors are key to preventing heart disease and can save your life.  Unfortunately people often don’t pay attention to their risk profile until it’s too late – like when they’ve suffered a cardiac event – or until someone they know has experienced death or debilitation related to heart disease.  

My family history was such that I should have been more proactive in ensuring my doctors dove deep into exploring the condition of my heart but that was not the case.  Despite my family history of heart disease my potentially deadly aortic aneurysm was found almost by chance; I was doing my annual physicals fairly consistently but I wasn’t proactively engaging my doctor in conversation about my risk.  This article and WellTree as a whole is intended to help keep you informed and alive and to support you on your journey toward better heart health.

What is Heart Disease?

From the Centers for Disease Control and Prevention (CDC), The term “heart disease” refers to several types of heart conditions. The most common type of heart disease in the United States is coronary artery disease (CAD), which affects the blood flow to the heart. Decreased blood flow can cause a heart attack.  Cardiovascular disease (CVD), though often used interchangeably with heart disease, describes any disease that affects the heart or blood vessels.  So CVD is a broader condition that includes heart disease.  Though they are not the same, their risk profiles are similar and they should both be taken seriously.

What are the Risk Factors?  (i.e. How much should you care?)

There are a variety of risk factors and those risk factors are influenced by things such as genetics, lifestyle, and environmental factors.  Some risk factors are modifiable whereas others are not.  Modifiable risk factors include: 

• • Smoking

• • Being overweight / obesity

• • Diabetes

• • High cholesterol

• • High blood pressure. 

While they can’t be changed, an understanding of non-modifiable risk factors can help with early monitoring and intervention.  Non-modifiable risk factors include: 

• • Family history – your risk is higher if your close relatives suffered from heart disease

• • Age – heart disease can occur at any age, but risk increases as you get older

• • Race and Ethnicity – Certain races and ethnicities have a higher risk of developing heart disease, which may be due to a combination of genetic susceptibility, environmental factors, and access to healthcare

Action Plan: What you Should Do

Family History – Without a doubt you should understand your family history.  Who among your relatives had a heart attack, stroke, aneurysm, or any of the modifiable risk factors noted above. The CDC provides a comprehensive rundown of conditions to look out for which you can find here, and they have this handy My Family Health Portrait tool that can help you log your family history.  There are also several free apps such as Famgenix that help with capturing and logging family history.

Lifestyle – This is potentially the easiest to say and hardest to do, but you must endeavor to change the unhealthy behaviors that contribute to increasing risk of heart disease.  Here’s a rundown of changes you must consider if you want to minimize your risk of heart disease:

• • Smoking – If you smoke, stop.  

• • Nutrition – Focus on a healthy diet with lots of fruits and vegetables, lean protein, whole grains while also minimizing sugar, saturated fat, sodium, and alcohol.  Harvard’s School of Public Health provides a helpful overview here.

• • Fitness – If you are sedentary, make space in your life to prioritize health – the CDC recommends a minimum of 150 minutes of moderate intensity aerobic activity per week and muscle strengthening 2 or more days per week.  You can dive into the CDC guidelines here.  If you’re starting from scratch the important thing is to start creating the habits that will increase your health and know that creating new habits is not always easy but it can save your life and it will make you feel better about yourself.

• • Stress – Stress can lead to high blood pressure which as noted above can increase risk for heart disease and stroke.  Focus on lowering your stress by taking a walk outside, exercising, meditating, or playing with your child or dog.  The American Heart Association has some good suggestions here.  I would also add to avoid engaging with content that increases anxiety; while it’s important to stay informed, it’s easy to get sucked into a media doom loop so it’s important to limit exposure to content that creates anxiety.

• • Sleep – Insomnia or sleep apnea can lead to high blood pressure and heart disease, and over time can have second order effects including higher stress, reduced motivation to stay active, and unhealthy food choices.  Aim for 7-9 hours of sleep and focus on good sleep hygiene.   

Talk to your Doctor – In order to talk to your doctor, you need to stay on top of your regular health screens and check-ups.  This seems very obvious, but I’m embarrassed to admit that I was not having proactive conversations with my doctor about my risk for heart disease.  I felt as if my focus on fitness would shield me from my poor genetics.  This is the same mentality held by Jim Fixx, the man who popularized running in the early 70’s before he died of a heart attack at the age of 52 while on a run.  If you’re unsure what to ask, the NIH has outlined some basic questions to ask your doctor which will facilitate a heart-wise conversation.  And if, based on your own research of risk factors and understanding of your family history you feel that you are at high risk, don’t be afraid to advocate for your health with your doctor and seek a second opinion as you feel necessary.  

As you can see, while heart disease is the #1 killer, there are a lot of things you can do to minimize your risk and stay alive.  It’s important to focus on incremental changes rather than a sweeping overhaul that may feel overwhelming and unattainable.  We’ll continue to explore these and other topics in more depth in future posts.  I encourage you to take one step today towards better heart health and to follow WellTree for ongoing support and information.  Stay healthy and well!

 

 

Disclaimer: The information provided in this article is for educational purposes only and is not intended as medical advice. Heart disease is a complex condition and risk factors can vary widely from person to person. It is crucial to consult with a healthcare provider for personalized advice tailored to your specific health needs. Only a professional can assess your individual risk factors, recommend appropriate screenings, and devise a prevention or treatment plan that’s right for you. This article does not substitute for professional medical guidance, diagnosis, or treatment. Always seek the advice of your physician or other.

References