Written by Martina Grace, RD
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Heart health is a vital component of overall wellness, yet many people feel overwhelmed by the idea of making significant lifestyle changes. The good news is that several risk factors for heart disease are within your control. In this article, we’ll explore seven key risk factors you can change to boost your heart health.

WHAT IS HEART DISEASE

Heart disease remains the leading cause of death in the United States, accounting for approximately 375,000 fatalities each year. This staggering statistic underscores the critical importance of understanding the factors that contribute to heart health and the mechanisms behind heart attacks.

At the heart of many cardiovascular issues is a condition known as atherosclerosis. This process begins when fatty deposits, known as plaque, accumulate in the coronary arteries—the blood vessels responsible for supplying oxygen-rich blood to the heart muscle. Over time, this plaque buildup narrows the arteries, reducing their diameter and consequently increasing blood pressure. High blood pressure further exacerbates the problem, putting additional strain on the cardiovascular system.

The real danger arises when this plaque becomes unstable and ruptures. A ruptured plaque can trigger the formation of a blood clot at the site of the rupture. If the clot is large enough, it can completely block the flow of blood to a portion of the heart muscle, resulting in a heart attack. This interruption in blood supply can lead to severe damage to the heart tissue and, in many cases, can be fatal if not addressed promptly.

Did you know that by the age of 10 years old, American children have fatty streaks in their arteries, which is the first stage of atherosclerosis. Even mothers who has high LDL-cholesterol levels may transfer it to their babies.

Understanding these mechanisms is crucial for prevention. By adopting heart-healthy habits, we can significantly lower our risk of developing atherosclerosis and, ultimately, heart disease. Awareness of these risk factors and the importance of early intervention can empower individuals to take proactive steps toward better heart health.

7 RISK FACTORS

According to the American Heart Association, these are 7 risks factors that can be improved through lifestyle changes for optimal cardiovascular health. Following the American Heart Association's Life's Simple 7 in middle age lowers lifetime occurrence of heart failure and allows preservation of cardiac structure and function.

1. Smoking

Cigarettes increase your risk of developing cardiovascular disease, among other diseases. When you smoke, harmful chemicals from tobacco enter your bloodstream and can damage your blood vessels. This damage promotes the development of atherosclerosis, a condition characterized by the buildup of plaque in the arteries.

Additionally, smoking reduces the levels of oxygen in the blood, forcing the heart to work harder to supply oxygen to the body. This increased workload can lead to elevated heart rates and further strain the cardiovascular system.

Furthermore, smoking is known to lower levels of high-density lipoprotein (HDL) cholesterol—the "good" cholesterol—while raising low-density lipoprotein (LDL) cholesterol and triglycerides, contributing to the progression of heart disease.

2. Weight

Excess body fat can significantly impact cardiovascular health. Carrying extra weight is often linked to higher blood pressure and elevated cholesterol levels. When cholesterol builds up in the arteries, it can form plaques that narrow the blood vessels, making it more difficult for blood to flow freely. This increases the risk of developing heart disease over time.

Maintaining a healthy weight doesn’t just help manage blood pressure and cholesterol; it also alleviates the burden on your heart, lungs, blood vessels, and skeletal system. When your body is at a healthier weight, your heart doesn’t have to work as hard to pump blood, which can lead to improved cardiovascular function and overall stamina.

3. Physical Activity

Walking for at least 30 minutes a day is highly recommended for maintaining a healthy heart. This simple yet effective form of exercise helps strengthen the heart muscle, enhancing its endurance and overall function. As you walk regularly, your heart becomes more efficient at pumping blood, allowing it to deliver oxygen to your muscles with less effort.

Additionally, exercise improves your muscles’ ability to extract oxygen from the blood, meaning your heart doesn’t have to work as hard to supply the body with what it needs. This efficiency can lead to lower resting heart rates and reduced blood pressure over time.

Moreover, regular physical activity plays a crucial role in managing stress. Exercise helps decrease the levels of stress hormones in your body, which can elevate your heart rate and put extra strain on your cardiovascular system. By reducing stress, you not only protect your heart but also promote overall well-being.

4. Diet and eating habits

A healthy diet is one of your most powerful tools in the fight against cardiovascular disease. Limiting your intake of sugar, salt, and unhealthy fats—specifically saturated and trans fats—plays a crucial role in promoting heart health.

Reducing sugar intake helps lower the risk of obesity and high blood sugar levels, both of which are linked to heart disease. Excess sugar can lead to weight gain and increased triglycerides, contributing to atherosclerosis.

Cutting back on salt is equally important. High sodium consumption can raise blood pressure, putting additional strain on your heart and blood vessels.

Saturated and trans fats, often found in processed foods and certain animal products, can raise LDL cholesterol levels, leading to plaque buildup in the arteries. Opting for healthier fats, like those found in avocados, nuts, and olive oil, can help improve cholesterol levels and reduce inflammation.

Incorporating more whole grains, fruits, vegetables, lean proteins, and healthy fats into your diet not only nourishes your body but also supports a healthier heart. By prioritizing these dietary changes, you empower yourself to take charge of your cardiovascular health and reduce your risk of disease.

Heart disease can be reversed with a whole food plant-based diet. Plant-based diets can lower cholesterol levels just as effectively as first-line statin drugs. Within a few weeks eating a plant-based diet, you reduce 91% of angina attacks. Statin drugs are good for people who aren’t able to lower their cholesterol levels with their diet. But, this medication has side effects. It can potentially damage your liver, increase your risk of diabetes and breast cancer and increase memory loss and confusion.

5. Cholesterol Levels

High cholesterol levels can be a significant risk factor for cardiovascular diseases, including heart disease and stroke. Cholesterol is a fatty substance found in your blood, and while your body needs some cholesterol to function properly, excess levels can lead to serious health issues.

When cholesterol levels are too high, particularly low-density lipoprotein (LDL) cholesterol, it can contribute to the buildup of plaque in the arteries, like mentionned previously.

Maintaining healthy cholesterol levels is crucial for cardiovascular health. This can often be achieved through a balanced diet, regular physical activity, and, if necessary, medication. By managing cholesterol levels, you can significantly reduce the risk of plaque buildup and protect your heart and brain health.

6. Blood Pressure

High blood pressure, or hypertension, is a significant risk factor for heart disease and stroke. When your blood pressure remains elevated, it puts extra strain on your heart and arteries, making them work harder than they should. Over time, this increased pressure can lead to serious health complications, including heart attacks, strokes, and kidney disease.

Maintaining blood pressure within healthy ranges is essential for overall well-being. A normal reading is typically around 120/80 mmHg. When blood pressure rises above 140/90 mmHg, it is classified as hypertension.

By adopting a heart-healthy lifestyle—such as eating a balanced diet low in sodium, engaging in regular physical activity, managing stress, and avoiding tobacco use—you can help regulate your blood pressure.

7. Blood Sugar Levels

Long-term high blood sugar levels can have detrimental effects on your cardiovascular health. When blood sugar is consistently elevated, it can lead to damage in blood vessels and the nerves that help regulate your heart. This damage compromises the integrity of your arteries, making them more susceptible to atherosclerosis—the buildup of plaque that narrows the arteries.

Additionally, high blood sugar increases the force of blood flowing through your arteries, which can further damage the artery walls. This increased pressure contributes to higher blood pressure, creating a vicious cycle that elevates the risk of heart disease. Over time, the combination of damaged blood vessels and elevated blood pressure can lead to serious health complications, including heart attacks and strokes.

Managing blood sugar levels is crucial for heart health. This can often be achieved through a balanced diet, regular physical activity, and monitoring blood sugar levels if you have diabetes. By keeping blood sugar within healthy ranges, you can protect your blood vessels, support your heart, and reduce the risk of cardiovascular complications. Read my article Tips to Regulate Blood Sugar Levels to learn ways to manage blood sugar levels.

CONCLUSION

In conclusion, taking charge of your heart health is empowering, and the changes you make today can lead to a healthier tomorrow. By addressing these seven risk factors—such as improving your diet, and increasing physical activity—you can significantly reduce your risk of heart disease. Remember, every small step counts. Start implementing these strategies now, and prioritize your heart health for a longer, more fulfilling life. Your heart will thank you!

REFERENCE

Folsom AR, Shah AM, Lutsey PL, Roetker NS, Alonso A, Avery CL, Miedema MD, Konety S, Chang PP, Solomon SD. American Heart Association's Life's Simple 7: Avoiding Heart Failure and Preserving Cardiac Structure and Function. Am J Med. 2015 Sep;128(9):970-6.e2. doi: 10.1016/j.amjmed.2015.03.027. Epub 2015 Apr 20. PMID: 25908393; PMCID: PMC4554769.

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