By Jay Johnson, MD
One person dies every 34 seconds in the United States from cardiovascular disease, America’s leading cause of death. February is American Heart Month, and the perfect opportunity to highlight the importance of cardiovascular health and steps everyone can take toward living a heart-healthy lifestyle.
According to the American Heart Association, nearly half of all U.S. adults have some type of cardiovascular disease. A healthy diet, physical activity, and knowing your personal health numbers can help reduce the risk of any heart condition, including cardiovascular disease and certain cancers. As a cardiologist, I frequently see patients not taking care of their heart and it is my mission to educate them on the risks and best lifestyle choices for their cardiovascular health.
A healthy heart starts with a healthy diet and exercise. Small changes can significantly improve heart health.
Start by increasing the amount of fruits and vegetables, as they are filled with essential nutrients, minerals and dietary fibers, while also remaining low in calories. Many farms in the Santa Cruz County area offer local fruit picking, giving visitors the chance to stock up on healthy produce, while also incorporating an outdoor walk. Additionally, limiting the amount of trans and saturated fats can reduce the risk of heart attack or stroke.
Healthy fats, such as salmon, nuts, avocados and olives are some of the best sources of protein. Limiting salt (sodium) to no more than 2,300 milligrams (mg) of sodium per day is also an important part of a heart-healthy diet.
As a muscle, the heart needs exercise and we are blessed to live in a community with so many diverse options to get active. Thirty minutes of moderately intense exercise per day, such as walking, is recommended. In fact, studies have shown patients who are sedentary, meaning no regular activity compared to a group that has been assigned to walk for 30 minutes a day, five days a week shows a difference equivalent to smoking a pack of cigarettes a day versus not smoking. That is a tremendous risk reduction with just a moderate amount of activity.
The Santa Cruz area also offers many hiking trails and beach walks for all fitness levels, dog friendly and even stroller friendly. Research suggests that staying seated for long periods of time can be detrimental to health. Try incorporating movements throughout the day, such as taking the stairs, walking your pet, doing chores, gardening or working at a standing desk.
Smoking is a major risk factor for heart disease among other health problems, significantly increasing the likelihood of having a heart attack compared to non-smokers. In small amounts, alcohol is generally considered acceptable, but this should be limited to no more than two glasses of wine per day for men, and one glass of wine per day for women. Too much may actually cause other health problems.
Also, knowing your risk is critical to preventing cardiovascular disease. And knowing your risk starts with knowing your personal health numbers. Talk to your health care provider to learn about your blood pressure, cholesterol, blood sugar and BMI (Body Mass Index). Your heart depends on it.
While it’s impossible to completely prevent cardiovascular issues, there are a lot of things we can take control of. So let’s show our hearts a little extra love this American Heart Month and know Dominican Hospital is here to support you and your family in those efforts with both preventive care and advanced cardiac care.
Jay Johnson, MD, is Santa Cruz based Cardiologist affiliated with Dominican Hospital.
