HEART HEALTH IN AMERICA

Only 6.8% of Americans have optimal heart health

Exercise, diet and sleep causing problems for many

By Thelma Grimes Colorado Community Media

Achieving optimal heart health in the U.S. is not looking promising as Americans continue to lose ground. According to a recent study published by the American College of Cardiology, or ACC, only 6.8% of American adults have achieved optimal heart health.

It breaks down fi ve key areas that affect heart health:

• Weight

• Blood sugar • Blood pressure • Cholesterol • Cardiovascular disease

The study, done in conjunction with the American Heart Association, analyzed data from a National Health and

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TIPS TO A HEART-HEALTHY LIFESTYLE

Each year, the American Heart Association, or AHA, releases a checklist known as Life’s Essential 8. The list provides key measures for improving and maintaining cardiovascular health, which helps lower risk of heart diseases, stroke and other major health problems.

In unveiling the 2022 list, the AHA had some new items and guidance for others, including new suggestions for diet and adding sleep.

The Life’s Essential 8 list if comprised of two major areas – Health behaviors and health factors.

The Essential 8 list includes:

1. EAT BETTER – According to the AHA, Americans should aim for an overall healthy eati ng patt ern that includes whole foods, lots of fruits and vegetables, lean protein, nuts, seeds and cooking non-tropical oils such as olive and canola.

2. BE MORE ACTIVE – Adults should get 2.5 hours of moderate or 75 minutes of vigorous physical acti vity per week. Kids should have 60 minutes every day, including play and structured acti viti es.

3. QUIT TOBACCO –

Use of inhaled nicoti ne delivery products, which includes traditi onal cigarett es, e-cigarett es and vaping, is the leading cause of preventable death in the U.S., according to AHA. This includes about a third of all death from heart disease. It is esti mated that a third of all children between ages 3 and 11 in the U.S. are exposed to secondhand smoke or vaping. 4. GET HEALTHY SLEEP – Sleep is a new additi on to the Essenti al 8 list in 2022. It is esti mated that adults need 7-9 hours of sleep each night. Children require more through nightti me rest and naps. 5. MANAGE WEIGHT – Achieving and maintaining a healthy weight has many benefi ts. Body mass index, a numerical value of weight in relati on to height, is a useful gauge, according to the AHA. An opti mal BMI is 25. 6. CONTROL CHOLESTEROL – High levels of non-HDL, or bad cholesterol, can lead to heart disease. 7. MANAGE BLOOD SUGAR – Most of the food American eat turns into glucose, which is the sugar that the body uses as energy. 8. MANAGE BLOOD PRESSURE – Keeping blood pressure within acceptable ranges can keep a person healthier longer. Levels less than 120/80 are opti mal. High blood pressure is defi ned as 130-139 for the top number and 80-89 for the bott om number.

To learn more about the American Heart Association’s recommendations for maintaining a healthy heart and lifestyle, visit the website at heart.org.

To fi nd out what your heart score is currently, visit mlc.heart.org.

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Nutrition Examination Survey of more than 55,000 U.S. adults over the age of 20 from 1999 to 2018. The data revealed that many Americans meet at least one of the fi ve identifi ed risk factors, leading to potential risk for heart attack or heart failure, stroke or other associated complications such as Type 2 diabetes.Dr. Jeffrey Park, a cardiologist with Aurora Denver Cardiology at The Medical Center of Aurora, said the study results are eye-opening.

“America in general has been experiencing a decline in optimal heart health for some time,” Park said. “It may be surprising but it is also a matter of what we know now compared to what we knew from the past. We learn more as these risk factors are included in the equation.”

Even as more information and education is coming along to redevelop guidelines to achieve optimal heart health, Park said busy people are struggling to meet all fi ve key areas.

When it comes to diet, Park said Americans are busy and constantly on the go. That means more fast, easy food.

“We are on the go and eating out a lot more,” he said. “That also translates to not having enough time for exercise and we are not getting enough sleep.”

Sleep a newer key factor

Every year, the AHA updates what is known as Life’s Essential 8, which are key measures for improving and maintaining heart health.

Making the 2022 list for the fi rst time is sleep, which Park said should be considered as Americans grow more tired.

“Sleep is highly important, but I have to admit, even doctors have a lack of sleep,” Park said. “Being well rested makes a huge difference. It is associated with sleep apnea and obesity. Everything, when it comes to the heart, is really interconnected. It also just allows the body to reset.”

According to a recent study released by countingsheep.net, Colorado is one of the states struggling to get enough sleep, ranking 23rd. The study was created through analyzing county health rankings and Google search data. Some of the data to rank each state is based on how many people attempt to treat insomnia with medications.

According to the study, overall, in the past year, 30% of Coloradans have not got suffi cient sleep each night, which is over 1.7 million adults. Based on Google search data, it was found that these insuffi cient sleepers have searched for sleep medication online 203,760 times over the past year. This indicated 11% of Coloradans who suffer from insomnia treat the condition with sleep medication, ranking the state’s residents as the 23rd unhealthiest sleepers in America.

Vermont was ranked as the nation’s unhealthiest sleep state. Pennsylvania was ranked on the opposite end of the list as the nation’s healthiest sleep state.

To get what is considered by medical professionals as a “healthy” night’s sleep, it is recommended that adults get between seven and nine hours. Children require more at 10 to 16 hours per day with night and naptime.

The result of a lack of sleep is not just tired people, it is now being associated with poor hearth health. According to AHA, poor sleep can put a person at higher risk for:

• Cardiovascular disease • Cognitive decline and dementia • Depression • Elevated blood pressure, blood sugar and cholesterol levels • Obesity

On the other hand, putting a priority on getting enough rest, according to the AHA, can help with:

• Health and repairing skin cells, tissues and blood vessels • Having a stronger immune system • Improving mood and energy • Better brain function Diet and exercise

A constant on the heart health lists from multiple organizations is healthy eating and exercise.The AHA stresses that developing a healthy eating pattern can increase heart health. Besides eating smaller portions in general, the AHA recommends a heavy dose of vegetables and fruits every day, along with limiting sweetened drinks, alcohol and sodium.

Avoiding trans-fat is also recommended.When it comes to his patients, Park said diet is a constant discussion for patients suffering from heart disease and having other issues.

The second continuous discussion is exercise. According to the AHA, adults should get a weekly total of at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity.

When it comes to eating, Park said this is one of the biggest struggles in making lifestyle changes. When a person is used to the fast-food line every day, taking small steps to realign habits is important.

“It is hard to just tell someone to stop doing something they have formed a habit to,” he said. “Instead of just stopping, I encourage people to just start cutting back, taking less.”

Park said one of the common struggles between patient and doctor is getting on a realistic plan both can live with.

“As a physician, in general, you can tell your patients to do something but it comes down to if they will listen.”

A marathon, not a sprint

between doctor and patient is people thinking they have to change lifestyle and everything they are eating and doing all at once.

Park said this mentality leads to failure because a person cannot make lifestyle changes in only a day.

Instead, Park said people should listen to their doctors and start implementing the recommendations slowly.

When it comes to exercise, Park says it is important to take small steps towards achieving big goals. A person can take short walks and runs that will help lead up to exercise and fi tness goals over a short period of time.

Park said people often say they do not have time for exercise, which he stresses cannot be completely true.

“Everyone has some time somewhere,” he said. “I waste plenty of time when I think about it.”