February is popular as being the month of love, thanks to Valentine’s Day, but it is also designated as heart health month by the American Heart Association. It is an ideal time to remind all of us to focus on our hearts as a very vital organ in the body and not just as a red emoji which supposedly signifies love.
In the past, heart disease was mainly associated older people but now, It is happening to younger adults more and more often. This is partly because the conditions that lead to heart disease are happening at younger ages. February is Heart Month, the perfect time to learn about your risk for heart disease and the steps you need to take now to help your heart.
The biggest part of living healthy comes down to simply making healthy choices. While you can’t change things like age and family history, the good news is that even modest changes to your diet and lifestyle can improve your heart health and lower your risk by as much as 80 percent.
Heart disease—and the conditions that lead to it—can happen at any age. These days, many younger people (ages 35-64) have at least one of the top three risk factors for heart disease (high blood pressure, high cholesterol, and smoking), putting them at risk for heart disease earlier in life.
High blood pressure. Millions of people of all ages have high blood pressure, including millions of people in their 40s and 50s. About half of people with high blood pressure don’t have it under control. Having uncontrolled high blood pressure is one of the biggest risks for heart disease and other harmful conditions, such as stroke.
High blood cholesterol. High cholesterol can increase the risk for heart disease. Having diabetes and obesity, smoking, eating unhealthy foods, and not getting enough physical activity can all contribute to unhealthy cholesterol levels.
Smoking. Thousands of young people succumb to peer pressure and other life stresses and start smoking each day. Smoking damages the blood vessels and can cause heart disease.
Other conditions and behaviors that affect your risk for heart disease include:
- Obesity. Carrying extra weight puts stress on the heart.
- Diabetes. Diabetes causes sugar to build up in the blood. This can damage blood vessels and nerves that help control the heart muscle.
- Physical inactivity. Staying physically active helps keep the heart and blood vessels healthy.
- The ideal recommendation for physical activity for adults is to get 150 minutes a week of moderate-intensity activity. However, not many adults meet this guideline.
- Unhealthy eating patterns. Most people eat too much sodium (salt), which increases blood pressure. Replacing foods high in sodium with fresh fruits and vegetables can help lower blood pressure. But not enough adults are getting enough fruits and vegetables each day. Diet high in trans-fat, saturated fat, and added sugar increases the risk factor for heart disease.
Things You Can Do to Take Control of Your Heart Health
You’re the one in charge when it comes to your heart. Learn how to be heart healthy at any age.
Don’t smoke. Smoking is the leading cause of preventable death all around the world. If you don’t smoke, don’t start. If you do smoke, learn how to quit.
Manage conditions. Work with your health care team to manage conditions such as high blood pressure and high cholesterol. This includes taking any medicines you have been prescribed. Learn more about preventing and managing high blood pressure and high cholesterol.
Make heart-healthy eating changes. Eat food low in trans-fat, saturated fat, added sugar and sodium. Try to fill at least half your plate with vegetables and fruits, and aim for low sodium options. Learn more about how to reduce sodium.
Stay active. Get moving for at least 150 minutes per week. You don’t have to spend long hours at the gym, small changes like taking the stairs instead of the elevator and riding your bike to work all count towards activities that can keep your heart healthy. Learn more about how to get enough physical activity.
