Stay heart-healthy: five ways to reduce your risk of heart disease

        February is Heart Month and a great time to start making heart-healthy habits that can lower the risk of developing heart disease.
        Heart disease is the leading cause of death for both men and women, with someone dying from cardiovascular disease every 33 seconds, according to the U.S. Centers for Disease Control and Prevention (CDC).
        Heart disease is an overarching term that refers to several different heart conditions. Sometimes, heart disease can be silent, making it harder to diagnose until a person experiences symptoms of a heart attack, arrhythmia or heart failure. However, heart disease risk can be reduced by making heart-healthy choices in everyday life.
        Keep tabs on blood pressure and cholesterol. Cholesterol and high blood pressure are two of the biggest causes of heart disease. High blood pressure usually doesn’t have any symptoms. It occurs when the pressure of the blood in the body is too high. If the pressure is not controlled, it can harm the heart and other major organs. Blood pressure can be lowered with lifestyle changes or medication. The first step is awareness.
        LDL (low-density lipoprotein) cholesterol is a waxy substance that can build up in the walls of the arteries. This causes narrowing that can decrease blood flow to the heart, brain and other parts of the body. HDL (high-density lipoprotein) cholesterol is considered “good” cholesterol and provides some protection from heart disease. It is important to get routine blood work to check both LDL and HDL cholesterol levels, as high LDL cholesterol also does not have signs or symptoms.
        Focus on a heart-healthy diet. A healthy diet is important for preventing heart disease. Maintaining a diet of fruit, leafy green vegetables, nuts, whole grains, fish, lean meats and healthy oils helps support overall heart health. Limiting red meat, foods with lots of sodium and processed foods can also lower risk.
        Maintain a healthy weight. Obesity is linked to higher LDL cholesterol and triglyceride levels and lower HDL cholesterol levels. According to the American Heart Association, heart disease deaths related to obesity increased by 180% in the U.S. between 1999 and 2020. Exercising regularly and maintaining a healthy diet can contribute to weight loss for individuals with excess abdominal weight. For individuals looking to lose weight, it is important to consult with a primary care physician to assess one’s overall health, help set realistic weight loss goals and provide personalized recommendations.
        Exercise regularly. Regular exercise can help reduce the risk of heart disease by helping to lower cholesterol, blood pressure and blood sugar levels. Exercising can also help contribute to maintaining a healthy weight. According to the CDC, adults need at least 150 minutes of moderate-intensity physical activity a week. Examples include brisk walking, mowing the lawn, water aerobics, biking or dancing. Any exercise over 150 minutes a week can contribute to even more health benefits.
        Quit smoking. Smoking is a major cause of heart disease. According to the CDC, smoking causes one in every four deaths from heart disease. Smoking can raise triglycerides, lower HDL cholesterol, make blood sticky and more likely to clot, increase the buildup of plaque in blood vessels and can cause thickening and narrowing of blood vessels. Exposure to secondhand smoke can also increase an individual’s risk of developing heart disease.
        While genetics can influence heart disease, it is important to note that they generally have a smaller impact on an individual’s risk compared to the aforementioned lifestyle factors that are controllable. Therefore, even with a family history of heart disease, making healthy lifestyle choices can significantly reduce the risk of developing the condition.
        Rajendra Kattar, MD, FACC, is a cardiologist and president of the ProMedica Heart Institute.