Heart disease is the leading cause of death in both men and women in the United States, yet many people don’t think about their heart health until something goes wrong. As a registered dietitian, I’ve spent my career helping others make heart-healthy choices, but it didn’t really hit home for me until I lost my mom suddenly to a heart attack in 2021. The only grandparent I knew, my grandmother, had a stroke when I was in middle school, and my dad also recently had a stroke. Being affected personally by heart disease has made me even more passionate about raising awareness for heart health.
Know Your Numbers
One of the most powerful things that you can do for your heart is to keep track of key health markers:
- Blood pressure: high blood pressure often has no symptoms but is a major risk factor for heart attacks and strokes. Aim for readings under 120/80 mmHg.
- Cholesterol levels: LDL (“bad cholesterol”) should be low and HDL (“good cholesterol”) should be high. A trip to remember which is which is L is for lousy and H is for happy. Getting regular blood work with your family doctor can help you keep track of these numbers.
- Blood sugar levels: elevated blood sugars can increase the risk of heart disease. Get this checked out at your yearly physical, or more often if recommended by your family doctor.
Prioritize a Heart Healthy Diet
What you eat can directly impact your heart health. Here are some tips for heart healthy eating:
- Focus on fiber: whole grains, beans, fruits, and vegetables all provide dietary fiber which can help lower cholesterol.
- Choose healthy fats: opt for unsaturated fats like olive, avocado and nut oils over saturated fats like butter and fatty meats.
- Limit processed foods: high sodium and trans fats contribute to high blood pressure and inflammation.
Move More
Exercise isn’t just about maintaining a healthy weight; exercise actually strengthens the heart. With your family doctors discretion, aim for 150 minutes of moderate-intensity exercise per week like walking, running, cycling, swimming, etc. Strength training can also be beneficial to your heart health. If you sit for long periods of time, consider setting alarms to remind you to get up and walk a little bit every hour.
Manage Stress & Sleep
Chronic stress and lack of sleep can increase blood pressure and inflammation. Try deep breathing, meditation, or exercise to help manage your stress levels.
Final Thoughts
Losing my mother to heart disease and having other loved ones diagnosed with heart problems has reinforced how precious and fragile heart health is. While genetics certainly play a role in whether or not we have a healthy heart, our daily choices have a significant impact.
Take small steps today – your heart with thank you!! 💕
RD on the Run 