Heart Disease Awareness Month

Heart Disease Awareness Month

Heart disease is a serious health concern that affects millions of people worldwide. As we recognize Heart Disease Awareness Month, it's crucial to understand the risk factors associated with this condition. By being aware of these risk factors, you can take proactive steps towards a heart-healthy lifestyle. Here are some key risk factors to consider.

Non-modifiable risk factors are factors you can’t change.

Family History: A family history of heart disease can elevate your risk, as genetics can play a role in heart health.

Age: The risk of heart disease increases with age, with men over 45 and women over 55 at higher risk.

The good news is that genetics really only accounts for a small percentage of our risk, and our relative age (taking into account how healthy we are) is something we do have control over. So let’s dive deeper into the modifiable risk factors—those you do have some control over:

High Blood Pressure: Elevated blood pressure can strain the heart and arteries, increasing the risk of heart disease.

High Cholesterol: High levels of LDL cholesterol can lead to the buildup of plaque in your arteries, potentially causing heart problems.

Smoking: Tobacco use is a significant risk factor for heart disease, as it narrows blood vessels and increases the heart's workload.

Obesity: Excess weight puts additional stress on the heart and can lead to conditions like diabetes, which increase heart disease risk.

Physical Inactivity: A sedentary lifestyle can contribute to obesity and other risk factors, making regular exercise crucial for heart health.

Poor Diet: Consuming a diet high in saturated and trans fats, sugar, and salt can increase the risk of heart disease.

Stress: Chronic stress can negatively impact heart health, so managing stress is essential.

Diabetes: Uncontrolled diabetes can damage blood vessels and nerves, increasing the risk of heart disease.

The great news is that these risk factors are only part of the story! You have the ability to move the needle in the direction of health by taking a holistic approach to many of these. In addition, changing one, such as choosing to start getting active, has an impact on diabetes, how your body manages stress, as well as weight and even blood pressure. Picking something so critical can be an important step in the right direction for your health.

Here are 3 simple changes you can make now that will take you less than 30 minutes per day (that’s only 5 percent of your day—you can make time for that) that can move the needle in the direction of reducing your heart disease risk:

1. Get moving - walking is a great exercise that requires no equipment or a gym membership to get started. Research shows that health is significantly impacted by walking 8000 steps per day for younger individuals and 6000 steps per day for older individuals. Can’t do that? Aim for what you can—parking farther away from the grocery store, walking to the mailbox instead of driving up on your way home. Small changes can add up in a big way when you are intentional. Bonus - walking early in the morning (before 10am) can help reset your circadian rhythm and improve sleep too. Walking after meals has been shown to help with digestion and blood sugar regulation.

2. Get sleep - our body does most of it’s recovering at night, reducing inflammation and healing potential health risks. Aim for 7-9 hours and see noticeable changes in other areas such as your dietary choices! People who sleep less are more likely to choose high sugar and high fat breakfast options as well. So sleep for better health all around!

3. Support your body’s function - while diet and lifestyle changes are the most ideal, we all know there are times when that is just too daunting of a task to tackle. Additionally, our current food supple and lifestyle leaves gaps in micronutrients and balance in even the most intentional eaters. Most people would benefit from a few supplements to support a heart healthy diet:

   1. Omegas - balance out our inflammatory ratios to bring healing to your body inclusive of your blood vessels

   2. Magnesium - often depleted by stress, magnesium deficiency can affect sleep, muscle health, and relaxation to name a few.

   3. B12 - ideally ingested in meat and diary, B12 levels may be low in those with other conditions as well as sub-optimal gut health. Working with a provider to correct this is ideal, but supplementing may increase your energy while you’re waiting.

   If these aren’t currently part of your diet, you can check out our dispensary here to get high quality supplements that will support a heart-healthy approach to life.

It's essential to be proactive about your heart health. If you have any of these risk factors or concerns about your heart health, consider booking a discovery call with us here to get the support and guidance you need to prioritize your cardiovascular well-being. Be well!