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HOLISTIC HEART HEALTH Advice on preventing heart disease
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disease, the American Heart Association estimates 80 percent of cardiovascular diseases, including heart disease and stroke, are preventable. Men of all ages can begin heart disease prevention through two main pillars: understanding and acting on their risk factors, and building a healthy heart through lifestyle changes. Dr. Julie Cantrell, a family physician and medical director of cardiopulmonary rehabilitation at the OhioHealth McConnell Heart Health Center, says heart disease risk factors are broken up into two categories: modifiable and non-modifiable. “Risk factors for heart disease that are non-modifiable would be things like gender, age, genetics and family history—there’s nothing you can do about [these],” she says. “Modifiable risk factors, they’re pretty wellknown and well-studied, and there’s a lot you can do.” Blood pressure, cholesterol and blood sugar are examples of modifiable heart disease risk factors.
Anyone can have high blood pressure for years and not know, as high blood pressure typically does not cause symptoms. Checking your blood pressure periodically is crucial, says Cantrell. For those with high blood pressure, Cantrell recommends a low-sodium diet, exercise and limiting alcohol consumption. Dr. M. Wesley Milks, a cardiologist at the Ohio State University Wexner Medical Center, recommends that everyone get 115 minutes or more of exercise every week, but notes that physical activity can extend beyond formal guidelines. “There are a number of activities that people can do to accumulate physical activity, whether it’s exercise or doing heavy chores or housework,” he says. Cantrell recommends aerobic exercises for heart health, but her patients have also found success through strength training. “Strength training is important, because it helps keep your metabolism higher and it
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Heart disease is the leading cause of death across the U.S., with 1 out of every 4 deaths attributed to it. In Ohio, this deadly burden is painfully familiar: According to the Ohio Department of Health, heart disease killed more than 26,000 Ohioans in 2016 (the most recent data available on the ODH website), and the state had the 13th-highest rate of deaths from heart disease in the nation. Heart disease includes several different diseases and conditions, like coronary heart disease (CHD), myocardial infarction (MI or heart attack) and heart failure, with CHD being the most common. Heart disease is a significant health burden for all populations regardless of sex, race, ethnicity, age or geography. However, men have a much higher chance of heart disease than women, with men in Ohio 61 percent more likely to die from it. While cardiovascular disease remains the No. 1 killer and the most expensive
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helps with maintaining a lower body weight,” she says. “That might not be a typical thing you think about with heart health.” Like high blood pressure, high cholesterol is not associated with any symptoms, but it is affected by genetics and lifestyle. Along with regularly checking cholesterol numbers with your primary care physician, Cantrell recommends exercise and eating habits like the Mediterranean diet, which includes a lot of healthy fats, fruits and vegetables. While it’s difficult to give specific dietary advice that suits everybody, Milks recommends a diet that emphasizes high intake of vegetables, fruits, whole grains and protein. In addition, Milks says to minimize processed foods, including refined carbs and sweetened beverages. “I personally saw my cholesterol a little bit higher than ideal several years ago, and I made it a point to modify my diet,” he says. “The past four or five years, I’ve tried to make some modifications to really focus on the plant proteins as a non-meat alternative, so that’s something I’ve done in my own life that has made an impact.” High blood sugar is a particular risk factor for those with Type 2 diabetes, which tends to be related to being overweight or obese. Exercising is a great way to lower blood sugar, even when it doesn’t result in weight loss, says Cantrell. Eating a lower-carb diet and avoiding the “white poisons”—white rice, white bread, sugar, refined carbs—can help lower blood sugar. To track dieting, Cantrell recommends taking advantage of food log and fitness apps. “Sedentary lifestyle is another big [factor]—the catchphrase has been, ‘Sitting is the new smoking,’ ” Cantrell says. “People who are at desk jobs and they sit all day, and they’re not getting activity or exercise—those people are higher risk for heart disease.” Milks says one thing men may be guilty of not doing as well compared to women is seeing their health care provider regularly. Establishing a history and relationship with your primary care provider is crucial for regular blood pressure and cholesterol screenings. Further, Milks urges men to put their health at the forefront of their priorities and not downplay symptoms. “[Symptoms] like chest discomfort, a pain, even a pressure sensation, palpitation, irregular heartbeat, dizziness—especially if some of the symptoms occur with physical activity— those could be signs of heart disease,” says Milks. “Those are some of the more common cardiac complaints that I would encourage men to get evaluated if they’re concerned.”
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