Did you know, one person dies every 33 seconds in the United States from cardiovascular disease? In addition, more than 795,000 people in the United States have a stroke every year. The biggest concern with heart disease is that the first symptom can be fatal. However, there is no need to live in fear if you know the risk factors and can identify your modifiable risks. Risk factors are conditions or habits that an individual may have that make them more likely to develop a disease.
Risk Factors for Heart Disease:
- High blood pressure
- High blood cholesterol
- Overweight or obesity
- Prediabetes or diabetes
- Cigarette smoking
- Not getting regular physical activity
- Family history of early heart disease (for example, if your father or brother was diagnosed before age 55, or your mother or sister was diagnosed before age 65)
- History of preeclampsia, which is a sudden rise in blood pressure and too much protein in the urine during pregnancy
- Unhealthy eating behaviors
- Age 55 or older for women, or age 45 or older for men
Do any of these risk factors apply to you? Some risk factors cannot be modified. These include age, sex, and family history of early heart disease. Other factors such as not being physically active or smoking are risk factors that can be modified and lower your risk of having a heart attack or stroke. There are some conditions, such as hypertension and high blood cholesterol, that you may need to have assessed by your healthcare provider. Making one lifestyle change to lower your risk is a better step towards prevention than not making any changes at all. In celebration of heart health month, which one lifestyle change are you willing to start working on today? If you need help to get started, please contact a member of the WellCats team.
How can you be proactive in supporting your healthiest self? These healthy lifestyle habits may help lower your risk of heart attack and stroke and improve your overall well-being.
- Choose nutritious foods: Eat a diet rich in a variety of colorful fruits and vegetables, beans and legumes, nuts and seeds, whole grains (brown rice, quinoa, oats), healthy fats (avocado, olive oil), lean proteins, and fatty fish. Try limiting saturated fats (animal sources), high sodium and ultra-processed foods, added sugars, and sweetened beverages. Balanced e
ating patterns will support health and help your body maintain its own unique healthy weight.
Tip for success: Instead of focusing on foods to eliminate, try prioritizing more nutritious foods on your plate. Examples include adding one cup of colorful vegetables with lunch and dinner or mixing brown rice with white rice to increase whole grains in your diet.
- Be physically active: Aim for at least 20 – 30 minutes per day of physical activity.
Tip for success: Add an extra 10-minute walk or yoga stretch to your routine and slowly increase as you are able. Even small, incremental change may benefit blood pressure and reduce stress.
- Other important heart-healthy behaviors include practicing stress management, making sleep a priority, limiting alcohol consumption, eliminating tobacco products, managing current health conditions, and engaging with your healthcare team on a regular basis.
Tips for success:
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- Choose an activity to do 10 minutes per day, such as yoga or meditation, to help reduce stress.
- Establish a bedtime routine and aim for 7 to 9 hours of sleep per night.
- If you choose to drink alcohol, drink in moderation (limit to 1 drink per day for women and 2 drinks per day for men) or switch out alcohol altogether and opt for a refreshing mocktail.
- For practical steps to eliminating tobacco, visit https://healthselect.bcbstx.com/health-and-wellness-incentives/tobacco-cessation.
- Schedule your annual physical exam and blood work and stay up to date on preventative screenings, management of current health conditions, dental cleanings, and vaccinations.
References
Risk Factors for cardiovascular disease