While the current pandemic dominates headlines, it’s easy to overlook other serious health issues, yet heart disease remains a leading cause of death in the U.S., According to the U.S Center for Disease Control an Prevention over 655,000 lives in 2019 alone—about one in four deaths, according to the Centers for Disease Control and Prevention. Shockingly, up to 10% of heart attacks occur in individuals under 45.
So, what exactly is heart disease? It encompasses various conditions that can begin as early as your late teens or twenties, often marked by the thickening of coronary arteries. Key types include:
- Coronary Artery Disease: Damage to the major blood vessels supplying the heart.
- High Blood Pressure: Elevated force of blood against artery walls.
- Cardiac Arrest: Sudden loss of heart function, breathing, and consciousness.
- Congestive Heart Failure: Chronic condition where the heart struggles to pump blood effectively.
- Arrhythmia: Irregular heartbeats that can be too fast or too slow.
- Peripheral Artery Disease: Reduced blood flow to limbs due to narrowed vessels.
- Stroke: Brain damage caused by interrupted blood supply.
- Congenital Heart Disease: Heart abnormalities present at birth.
A significant factor is atherosclerosis, where fatty plaque accumulates in arteries, narrowing them and potentially leading to blockages or blood clots.
High blood pressure, elevated cholesterol, and smoking are major risk factors for heart disease. Those at greater risk often have conditions or habits such as:
- Diabetes
- Overweight or obesity
- Poor diet
- Sedentary lifestyle
- Excessive alcohol consumption
Symptoms can differ between men and women, but common signs include:
- Chest pain or discomfort
- Shortness of breath
- Pain or numbness in the limbs
- Discomfort in the neck, jaw, throat, abdomen, or back
What Should You Know?
Atherosclerosis, which happens when fatty plaque progressively builds up in the arteries, narrowing them and perhaps causing blockages or blood clots, is a significant risk in this instance.
What Can You Do?
You can take proactive steps right away!
- Adopt a Heart-Healthy Diet: Limit sugary foods and saturated fats. Excess sugar not only contributes to weight gain but can also cause inflammation in blood vessels, increasing the risk of heart disease.
- Get Moving: Regular exercise is vital. Start gradually, especially if you’ve been inactive, and consult with a healthcare provider before beginning any new fitness routine.
- Manage Stress: Reducing anxiety and anger can help lower blood pressure and cortisol levels.
- Be Alert for Edema: If your shoes feel tight or your socks leave marks on your legs, consult your doctor. Monitor your sodium intake.
- Watch Hormone Levels: Estrogen may help maintain healthy blood vessels, particularly in women.
- Prioritize Sleep: Quality sleep reduces stress and supports overall health.
- Engage Socially: Helping others can have positive effects on mental health and blood pressure.
- Get Sunlight: Moderate sun exposure boosts vitamin D levels, which are essential for overall health.
- Ensure Nutritional Balance: Key minerals like potassium and magnesium are vital for heart health. Women over 40 should aim for at least 1,000 mg of calcium daily, increasing to 1,200 mg after 50.
Start making these simple changes today and see the benefits for both your heart and your overall well-being. A heart-healthy diet can be as easy as reducing red meat and processed foods while increasing your intake of fish, lean meats, fruits, and vegetables in line with your health goals.
