September 29 is World Heart Day, an annual observance established by the World Heart Federation to raise awareness about cardiovascular disease and encourage people to take steps toward better health.
Heart disease is the leading cause of death worldwide, but many of the risk factors that contribute to heart disease can be managed through healthy lifestyle choices, preventive care, and treatment when needed.
To learn more about heart disease prevention, we spoke with OCH’s own Melody Walls, ACNP-BC, about simple steps people can take to better care for their cardiovascular health.
“As a member of a family with a strong family history of heart disease and early cardiac death, I have always been drawn to teaching and learning to help patients manage the risk factors that are controllable,” says Melody.
Know Your Risk Factors
Some risk factors for cardiovascular disease cannot be changed, such as age and family history. The good news is that many other risk factors can be improved through lifestyle changes, preventive care, and medication when appropriate.
Common risk factors include:
- High blood pressure
- Unhealthy cholesterol levels
- Smoking and tobacco use
- Overweight or obesity
- An unhealthy diet
- Physical inactivity
- Excessive alcohol use
Understanding your risk factors is an important first step toward preventing heart disease. Regular visits with your health care provider can help you keep track of your health and identify concerns early, before they lead to more serious health problems.
Choose Heart-Healthy Foods
What you eat can play an important role in your cardiovascular health. Melody recommends eating plenty of fruits and vegetables and choosing fewer processed foods.
She also recommends limiting saturated fat, trans fat, sodium and added sugars, which can affect cholesterol, blood pressure and blood sugar levels. Instead, build meals around whole foods, lean proteins, nuts and seeds, and choose non-tropical oils such as olive or canola oil.
Small changes can make a difference. Try adding an extra serving of vegetables to a meal, reaching for water instead of a sugary drink, or swapping highly processed snacks for fruit, nuts or other whole-food options.
Move More
Regular physical activity helps support healthy blood pressure, cholesterol, blood sugar and weight.
Adults should aim for at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity each week.
You do not have to spend hours at the gym to be active. Brisk walking, cycling, dancing, swimming, gardening and active play are all ways to add more movement to your day.
Avoid Tobacco and Limit Alcohol
Smoking greatly increases the risk of heart disease, and quitting can lower that risk over time.
Avoiding tobacco and excessive alcohol use can also help reduce the risk of heart disease, stroke and other chronic conditions. If you are trying to quit smoking or using tobacco, talk with a health care professional about support options, including medications and counseling.
Know Your Numbers
Keeping track of important health measurements can help you and your health care provider identify potential risk factors and determine whether changes or treatment may be needed.
Blood pressure: High blood pressure often has no noticeable symptoms, but it is an important risk factor for heart disease and stroke.
Cholesterol: LDL, sometimes called “bad” cholesterol, can contribute to plaque buildup in the arteries when levels are too high.
Blood sugar/A1C: Long-term high blood sugar can damage blood vessels and increase the risk of cardiovascular disease and other health complications.
Weight: Maintaining a healthy weight can support cardiovascular health and help manage other heart disease risk factors.
Take One Step Toward Heart Disease Prevention
Improving your heart health does not have to happen all at once. Melody recommends starting with one realistic change you can make this week, such as:
- Walk for 10 minutes each day.
- Reduce sugary drinks.
- Add more vegetables to your meals.
- Schedule a preventive checkup.
Setting a SMART goal, meaning one that is specific, measurable, achievable, relevant and time-bound, can help turn a healthy intention into a habit.
Most importantly, talk with your health care provider about your individual risk factors. Your family history, age, lifestyle and overall health can all play a role in determining the steps that are right for you.
Ready to Take Control of Your Heart Health?
Melody Walls, ACNP-BC, sees patients Monday through Thursday at the OCH Benton County Clinic in Rogers, Arkansas.
Whether you are due for a preventive checkup or have questions about your heart disease risk, talking with a health care professional can help you better understand your health and make a plan for heart disease prevention.
To learn more about the OCH Benton County Clinic or schedule an appointment with Melody, visit ochonline.net/locations/och-benton-county-clinic.