Every February, the National Heart, Lung, and Blood Institute raises awareness about heart health and encourages new ways for everyone to lower their risk of developing heart disease. According to statistics from the Center for Disease Control and Prevention (CDC), heart disease is the leading cause of death for men, women, and ethnic groups. One person dies every 37 seconds due to cardiovascular disease.
What is Heart Disease?
Heart disease is caused by the build-up of fatty plaques against the wall of the coronary arteries. When the plaque builds up excessively inside the arteries, there is less space for blood to flow normally and deliver oxygen to the heart. This can cause angina (chest pain) or a heart attack, which weakens the heart.
Signs of Heart Disease
While early heart disease may not show noticeable symptoms, here are some common signs of heart disease you should be looking for:
- Pain, numbness, or tingling in the shoulders, arms, neck, jaw, or back
- Reduced ability to exercise or be physically active including shortness of breath while resting or laying down
- Lightheadedness
- Dizziness
- Nausea
- Swelling in the ankles, feet, legs, stomach, and/or neck
- Trouble doing normal activity
- Chest pain during physical activity
If you find yourself having most of these symptoms, contact your doctor right away.
5 Heart Health Tips
Mitch Panter, Managing Partner of Panter, Panter & Sampedro, at his home garden.
Making the decision to adopt healthier lifestyle choices can help improve your overall health and limit your risk of developing heart disease. Here are five tips for getting started.
- Opt for heart-healthy food. – While some cannot resist the taste of fried foods that are high in saturated fats, eating too much of these fatty foods can lead to high cholesterol levels that clog our arteries. Instead, try opting for healthier foods such as grilled salmon, whole grains (e.g., rice or quinoa), dark chocolate desserts, herbal teas, and fresh vegetables.
- Manage your stress. – While stress is common in everyday situations, it can cause a strain on your heart. Help reduce the risk of high blood pressure by allowing yourself a 10-minute break to de-stress and breathe.
- Quit smoking. – Smoking can raise blood pressure and cause strokes. Consider cutting back or quitting smoking altogether. Behavioral therapy is a great way to help users to quit smoking. However, users can also use nicotine patches, gum, or mints to help reduce their addiction to nicotine.
- Limit your alcohol consumption. – The same way that smoking can cause strokes, heavy alcohol consumption can also cause strokes and can affect any heart medications you are possibly taking. The best way to avoid this is by limiting your alcohol intake by drinking moderately or not at all.
- Get active. – One of the best ways to improve heart health all-around is by staying active. Engaging in physical activity 15 to 30 minutes for three to five days a week is said to reduce your risk of stroke and lower cholesterol levels. Whether it is choosing the stairs over an elevator or something as simple as gardening, it is a start to a healthier life!
Heart disease is the number one cause of death globally and in the United States. No one is ever too young or too old to take care of their heart. We encourage you to join the National Heart, Lung, and Blood Institute by raising awareness about heart health and how those around you can take their step towards living a heart-healthy life today.
At Panter, Panter, and Sampedro, we want everyone in our community to be healthy and reduce the risk of heart disease. Please be aware that not all heart attacks or strokes share the same symptoms, and any of the above symptoms can indicate a need for emergency medical treatment. Contact your doctor for immediate assistance with any symptoms.
References:
Heart Health and Aging (n.d) Retrieved January 7, 2020 from https://nia.nih.gov/health/heart-health-and-aging
Brullo, J. – 7 Steps to Better Heart Health (22-02-2019) Retrieved from https://health.usnews.com/health-care/for-better/articles/2019-02-22/7-steps-to-better-heart-health
