Keeping Your Heart Healthy

Judy Seybold, MS, RDN, LD, CLC
Chief Nutrition Officer

According to the American Heart Association, someone dies of heart disease, stroke, or other cardiovascular diseases every 43 seconds. Heart disease is a general term that encompasses coronary artery disease (CAD), arrhythmias, and congenital heart defects. It's important to keep your heart healthy because it remains the leading cause of death for both men and women.

CAD is caused by plaque buildup in the coronary arteries that supply blood to the heart. Over time this plaque buildup causes narrowing of the arteries, or atherosclerosis, and restricts blood flow to organs and tissues. In addition, this plaque can then burst and trigger a blood clot.

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When it comes to heart disease, an ounce of prevention is worth a pound of cure. There are lifestyle factors that can be changed to help reduce the risk of developing heart disease.

  • Quit smoking. Cigarettes and secondhand smoke cause heart disease, stroke, lung disease, cancer, and Chronic Obstructive Pulmonary Disease (COPD).
  • Follow a heart-healthy diet. Limit saturated fat, trans fat, sodium, and added sugar. Add more fruits, veggies, and whole grains to the diet and cut out empty calories.
  • Maintain a healthy weight. If you need to lose weight, aim for 1 to 2 pounds per week. Losing just 10% of your body weight can reap health benefits.
  • Be physically active every day. Health experts recommend at least 150 minutes of moderate-intensity exercise per week plus strength-training two times per week.
  • Get enough sleep. Aim for 7-9 hours of sleep per night
  • Manage blood pressure, cholesterol, and blood sugar levels as needed through the appropriate combination of healthy eating, exercise, and medications as prescribed by your physician.
  • Limit alcohol use. Excess alcohol intake can raise blood pressure. Men should have no more than 2 drinks per day and women no more than 1 drink per day.

Signs and Symptoms

The signs and symptoms may vary depending on the type of heart disease. Additionally, symptoms can vary and may feel differently for men or women. Be sure to tell your health care provider if you experience any of these symptoms.

  • Shortness of breath
  • Chest pain or angina
  • Pain in jaw, neck, throat, upper abdomen, or back
  • Extreme fatigue
  • Racing pulse (more than 100 beats per minute)
  • Difficulty breathing, even at rest
  • Irregular heartbeat
  • Nausea
  • Poor appetite
  • Dizziness
  • Fainting or near fainting
  • Coldness and/or numbness in the limbs
  • Cold sweat
  • Indigestion

Risk Factors

Heart disease has many causes. There are several risk factors that can’t be controlled such as age, ethnicity, family history, and gender. But there are many that can be controlled. According to the Centers for Disease Control (CDC), nearly half of all Americans have at least one of three controllable risk factors: high blood pressure, high cholesterol, and smoking. Controllable risk factors for heart disease include:

  • High cholesterol
  • Low “HDL” (good cholesterol levels)
  • High blood triglycerides
  • Overweight and obesity
  • Diabetes or insulin resistance
  • Excessive alcohol use
  • Poor diet
  • Physical inactivity

Prevention

Healthy Eating Tips

Keeping your heart-healthy can be delicious and should be a goal for the whole family. Healthy eating includes a variety of whole grains, plenty of fruits and vegetables, unsaturated vegetable oils, using low-fat dairy, legumes, fish, nuts, or skinless poultry.

Talk to your doctor or registered dietitian for more information on a living a heart-healthy life for you and your family. Here’s a sample menu to help you include heart-healthy foods in your diet:

  • Breakfast: 1 cup plain steel cut oats, sprinkled with raisins, slivered almonds, and a tsp. of honey. Serve with 1 cup fresh fruit, coffee or tea.
  • Snack: 1 cup Greek yogurt with 1/2 cup mixed berries.
  • Lunch: Garden salad: 2 cups leafy greens, 1+ cup diced veggies, and 2-3 oz protein (from egg/meat/beans) with whole wheat roll. Serve with water with sliced lemons.
  • Snack: 1 oz. almonds and 1 oz. reduced fat cheese stick. Serve with water, tea, or coffee.
  • Dinner: 3 oz. grilled salmon over 1/2 cup brown rice. Serve with 1/2 cup steamed green beans. Serve with cold, fat-free milk.

Additional Resources
American Heart Association: Life’s Essential 8
Centers for Disease Control: About Heart Disease
High Blood Triglycerides
Physical Activity Guidelines for Americans