Heart your Heart this February

Heart

your Heart this February

BY » Peter Eisenhauer

February is American Heart Month, and along with the hearts and flowers you might be sharing around Valentine’s Day, this is also a time to show love to that organ in your chest that powers your life.

Self-care is the theme of many of this year’s advocacy efforts, and for good reason. Heart disease is a leading cause of death for women and men in the United States, and many Americans remain at risk of getting it, according to the National Heart, Lung, and Blood Institute (NHLBI). People with poor cardiovascular health are also at increased risk of severe illness from COVID-19. Yet heart disease is largely preventable and focusing on improving your heart health has never been more important.

“Studies show self-care routines, such as taking a daily walk and keeping doctor’s appointments, help us keep our blood pressure in the healthy range and reduce our risk of heart disease and stroke,” said David Goff, M.D., NHLBI director of cardiovascular sciences. “Simple self-care, such as taking a moment to de-stress, giving yourself time to move more, preparing healthier meals, and not cheating on sleep can all benefit your heart. “

Dr. Steve Iuliano, cardiologist at Atrium Health Sanger Heart & Vascular Institute Lake Norman, puts diet and exercise at the top of the list of things people can do to improve their own heart health. The priority in diet is to move in the direction of a plant-based diet. “The main thing we promote is a plant-based diet and avoiding highly processed foods,” said Iuliano. “A good way to head in this direction is to adopt a mediterranean diet. that will greatly reduce your risk of cardiac events.” There are a lot of resources available to support a mediterranean diet, which features lots of fruits, vegetables, whole grains and olive oil.

The mediterranean diet was recently ranked #1 of 40 popular diets and eating plans reviewed by a panel of health experts for U.S. News & World Report. The ranking considered not just health benefits, but also how easy the plan is to adopt and continue. The DASH eating plan, specifically developed to lower high blood pressure, was ranked #2. You can find out more about DASH (Dietary Approaches to Stop Hypertension) here: https://www.nhlbi. nih.gov/education/dash-eating-plan.

Iuliano notes that based strictly on heart health benefits, a vegan diet might be ideal, but may represent too

great of a lifestyle change for many people. “We don’t want to push people away. And nobody should feel bad about having the occasional steak,” Iuliano said. You improve your health by moving in the right direction. Eat less red meat, avoid processed foods, with their excess sodium and saturated fats. And avoid excess sugar. No extra spoonful in your sweetened iced tea.

Exercise is the second major area of self care. The motto here is: Just move more. A good benchmark, Iuliano notes, is to set a norm of 150 minutes per week of continuous activity. That breaks down to 30 minutes a day, five days a week. It can simply be walking, but must be continuous. A walk with a pet that stops and sniffs at every tree or shrub on your route will not be effective. The key is sustained activity. Moderate Iuliano says studies show that developing the habit of including at least this much activity leads to major reductions in risk of cardiac disease. Along with the aerobic exercise, some regular strength training -- weight lifting or resistance training -- is important for maintaining muscle mass, which among other things, increases your metabolism and helps with weight control. The education website of the American College of Cardiology, www.cardiosmart. org/exercise provides good information about making an exercise plan. Of course, if you do have heart disease or another heart condition, check with your medical team before taking on new activities.

Beyond eating better and moving more, it is important for your heart health to reduce the impact of stress in your life. “We have become much better over the years at recognizing and acknowledging the impact of stress on your health,” said Iuliano. One important aspect of this is belonging to and reconnecting with a supportive social group (this is where hearts and flowers work together). Another is to have ready stress-busting strategies. These could include going for a 15 minute run, yoga, breathing exercises, listening to music, or a number of mindfulness exercises.

Another great favor you can do for heart is to avoid tobacco. If you don’t smoke, good. If you do, find a way to stop. It can be very difficult, Iuliano concedes, and he notes that Atrium Health, along with other insurers, offer supportive smoking cessation programs. The benefits are enormous -- quitting smoking reduces the chance of a repeated heart attack by 50%.

Some media depictions of self-care seem to lightheartedly promote alcohol consumption. Many of us have also absorbed folklore and studies showing a glass of red wine a day is good for the heart. That has been disproven, Iuliano says, it actually does more harm than good. And while an occasional drink may not be a problem, drinking alcohol daily is not good for your heart.

Iuliano also cautions about the use of aspirin as a preventative for heart problems. “The risk of bleeding from aspirin may outweigh the benefit. It is indicated for patients with a history of coronary disease, stroke or other vascular disease,” Iuliano said. “People should not start or stop aspirin without consulting their health care provider.”

As we age, heart health becomes more of a focus not just for our own habits but also for our primary medical care and routine maintenance. Those tests you get are important. “You should know your cholesterol number,” Iuliano said. “You should consider it one of your vital signs.” If the number is too high, lipid management, either through therapeutic diet or medication, becomes necessary. Keeping an eye on your blood pressure and blood glucose levels is also important in understanding and managing your risk factors.

So heart your heart this month. And remember that taking care of our own hearts also sets a good example for those around us. You can call that love.