You’ve probably heard it all before — warnings to quit smoking, eat more vegetables and exercise in order to keep your heart healthy.
It’s not new. But is it really that crucial? How strictly do we need to adhere to that advice?
“There’s a reason heart disease is the leading cause of death for adults in the U.S.,” said Mark Lampert, MD, cardiologist with Endeavor Health. “Daily choices may seem insignificant, but over time those choices can build up. Just as bad choices can hurt your heart, good choices can make it stronger.”
There are some risk factors for heart disease we can’t control, like family history. But there are a number of things we can control that can lessen the chances of heart disease developing down the road.
Dr. Lampert provided some insight into lifestyle choices for a healthy heart.
How bad is smoking for your heart?
Smoking is a major risk factor for heart disease. “Quitting the use of tobacco is the single most important thing a person can do to improve the length and quality of his or her life,” Dr. Lampert said. “This includes cigarettes, e-cigarettes, cigars, chewing tobacco and smokeless tobacco.” If you need help to quit, talk to your doctor and sign up for a smoking cessation program.
Does it really matter if I eat my vegetables?
Processed food is bad for us in many ways, including for our heart health. Experts recommend eating 5 servings of fruit and vegetables a day. “Figure out a way to mix these servings into breakfast, lunch dinner and between-meal snacks so that you incorporate simple sugars into your diet,” Dr. Lampert said.
How much exercise do I need to keep my heart in shape?
The minimum amount of exercise recommended by the American Heart Association is 150 minutes of moderate-intensity activity (such as brisk walking) a week.
“You don’t have to be a triathlete or a marathoner, but you do need to get out and move,” Dr. Lampert said. “This could be walking in your neighborhood or even gardening. Find something you enjoy and at an intensity that challenges you.”
If you haven’t been active in a while, check with your doctor first.
What’s a BMI, and what does it have to do with my heart health?
BMI stands for body mass index, and it represents a person’s percentage of body fat. A healthy body weight is one of the best ways to protect your heart. Obesity can lead to high cholesterol, diabetes and stroke. If your BMI is higher than 30, you should speak with a doctor about a plan for getting to a healthier weight.
What should my numbers look like at my annual physical?
There are several things physicians keep tabs on to help monitor your heart health.
- A blood glucose level less than 100 mg/dL. Keeping this level below 100 will help prevent prediabetes (100-125) or diabetes (126 and above), which can damage nerves and blood vessels, and lead to heart disease.
- Blood pressure less than 120/80. High blood pressure (130/80 and higher) is a major risk factor for heart disease. A well-balanced diet, including monitoring of your salt/sodium intake, and exercise can help reduce blood pressure.
- Blood cholesterol 200 or below. High cholesterol (above 200 mg/dL) plays a major role in the development of atherosclerosis, or hardening and narrowing of the arteries, which in turn raises the risk of heart attack and stroke. Diet and exercise can help lower your overall cholesterol level. You also want to be aware of your HDL or “good” cholesterol, which should be 50 or above and your LDL or “bad” cholesterol, which should be less than 100 mg/dL.
There are no guarantees, but if you incorporate these tips into your daily habits, you’ll improve your chances of living a long, healthy life.
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