By Dr. Gregory Kaczmarczyk, Optum Colorado
According to the Centers for Disease Control and Prevention, heart disease is the leading cause of death for men, women and people of most racial and ethnic groups in the United States.
While Colorado has one of the lowest rates of heart disease according to the CDC, it’s important to manage your heart health. Recent statistics from the CDC show Colorado ranking fifth best in the country for heart health, with more than 82% of its adults living a heart healthy lifestyle.
Here are six tips to improve not only heart health, but whole-body health:
• Choose Healthy Foods and Drinks. Be sure to eat plenty of fruits and vegetables, and less processed foods. Foods high in fiber and low in saturated and trans fats can help prevent high cholesterol. Since drinking alcohol can raise your blood pressure, if you choose to drink, limit the alcohol consumed to one drink per day for women, and 2 drinks per day for men.
• Keep a Healthy Weight. People who are overweight or suffer from obesity have a higher risk for heart disease. Extra weight can put extra stress on the blood vessels and the heart.
• Get Regular Physical Activity. Choose an activity that you enjoy, such as biking, yoga, walking, swimming or tennis. Physical activity can help maintain a healthy weight, and help lower your blood cholesterol, blood pressure, and blood sugar levels. For adults, the Surgeon General recommends at least 2 hours and 30 minutes of moderate-intensity activity, such as brisk walking or biking, every week for heart health. For adolescents and children, it’s recommended they get at least 1 hour of physical activity daily.
• Don’t Smoke. Cigarette smoking and tobacco use can increase your risk of heart disease. If you’re a non-smoker, don’t start. If you do smoke, quitting will lower your risk for heart disease. Talk to your doctor to learn about ways to help you quit.
• Take Charge of Your Medical Conditions. If you have high cholesterol, high blood pressure, or diabetes, you can take steps to help lower your risk of heart disease. Monitor your cholesterol as recommended by your health care provider, check your blood pressure on a regular basis, and manage your blood sugar levels if you have pre-diabetes or diabetes. If you take medication to treat any of these diseases, it’s important to follow your doctor’s instructions carefully. Never stop taking medication without first talking to your doctor, nurse, or pharmacist.
• Get Good Sleep. A good night’s sleep isn’t just important for your energy levels, it’s critical for your heart health. More than 1 in 3 Americans say they don’t get the recommended amount of sleep, which for most healthy adults is at least 7 hours each night. Lack of sleep is associated with health problems such as high blood pressure, type 2 diabetes, and obesity, all of which can raise your risk of heart disease. While some habits are hard to break, small steps can lead to big victories. Take one habit at a time – with enough small changes you’re on your way to a healthier lifestyle and healthier heart.
Talk with your doctor before significantly increasing your activity level. This is especially important for those with underlying medical conditions. Ask about the amounts and types of activities that may be best for you.
Dr. Gregory Kaczmarczyk is a family physician with New West Physicians, part of Optum Colorado.