Did you know your heart is the second most valuable organ in your body? As part of the cardiovascular system, it – along with blood vessels and blood – function to make sure your body gets the oxygen and nutrients it needs.
Heart and vascular, or cardiovascular, disease (CVD) is a catch-all for conditions affecting the heart and blood vessels. This includes coronary heart disease (clogged arteries); heart attack; arrhythmias (heart beat abnormality); stroke (blocked brain vessels); heart failure; peripheral artery disease (blocked leg vessels); high blood pressure; and congenital heart defects (heart abnormality at birth).
Cardiovascular diseases are the number one cause of death in the world, according to the World Health Organization. The United States is a big contributor to that statistic. An estimated 800,000 Americans succumb to cardiovascular diseases (CVD) each year. Listen up, folks – that is one in every four deaths!
The good news is that many types of CVD are preventable. And, once diagnosed with CVD, lifestyle changes to increase cardiovascular health can reduce your risk of developing further health problems.
Introducing the American Heart Association’s (AHA) “Life’s Simple 7”. The AHA dubbed the following seven criteria for ideal cardiovascular health.
1: Smoking.
Toxins in cigarette smoke lead to narrowing of blood vessels and disruption of blood flow, making it a major cause of cardiovascular disease (CVD), according to a 2021 AHA Update. At least 1 in 5 men and 1 in 10 women who smoke will ultimately die of CVD. In fact, you may be surprised to learn that smokers are more likely to succumb to heart disease than even lung cancer.
But, here’s the bait: Smokers who quit start to improve their heart health immediately. In as little as 20 minutes after the last smoked cigarette, blood pressure begins to drop. Within a year of quitting, the risk of a CVD drops drastically. And, within five years, prior smokers lower their risk to about that of a person who has never smoked.
2: Get Active.
It is without question that physical activity is beneficial to cardiovascular health. According to the AHA, people who are more active tend to develop less CVD than their sedentary counterparts, and if CVD does develop, it occurs at a later age and tends to be less severe. Furthermore, they add, increases in physical activity even in our middle ages are associated with a decrease in CVD mortality. And – yet – only about one in five adults get enough exercise to maintain good health.
The AHA recommends at least 2.5 hours per week of moderate intensity aerobic activity, preferably spread throughout the week. This level of activity means you’re working hard enough to raise your heart rate and break a sweat. Introducing physical activity doesn’t have to be intimidating. For starters, make a daily date with yourself to take a walk through your community, a gentle wade in your pool or beach, or maintain your yard and garden. When you’re ready to move on, try fast walking, walk the course during your next golf round, go bike riding, or try water aerobics. Advanced options include pickle ball or doubles tennis.
If it’s an option for you, consider physical activity with a friend. A partner in crime is more fun and increases your chances of sticking to your routine. Does your community have a gym or can you join a neighborhood gym? Perhaps a personal health trainer can help?
3: Eat Healthy.
First things first: you are what you eat! Foods high in saturated fats, sugars, and salt absolutely increase your risk of obesity, cholesterol, diabetes and high blood pressure – all discussed in detail below.
Changing eating habits is often tough, but once you know what foods to eat more of and what foods to limit, you’ll be on your way toward a heart-healthy diet. Here are some simple swaps:
• Choose low-fat proteins, like lean meats, poultry, or fish. Avoid fatty, marbled meats, spareribs, hot dogs, sausages, and bacon.
• Opt for low-fat dairy in milk, yogurts and cheeses.
• Use heart-healthy oils, like olive, canola, vegetable, or nut. Butter and many margarines tend to be high in saturated or trans fat.
• Steam, bake, or grill foods rather than pan-fry.
• Select whole grains, for example whole wheat or grain breads, high-fiber cereals, whole-grain rices, and whole-grain pastas. Steer clear of refined grains, like white breads and other pastries and desserts made with white, refined flour.
• Reduce sodium (salt) by avoiding salty snacks (i.e. chips, French fries, popcorn). Choose instead unsalted nuts, whole grain crackers, low-fat cheese and fruit.
4: Maintain a healthy weight.
Obesity leads to structural and functional changes of the heart, which can cause heart failure. It is also associated with other medical conditions that have indirect CVD risk, including high cholesterol, type 2 diabetes, and hypertension.
42.4 percent of the U.S. adult population were obese in 2018, according to the Center for Disease Control (CDC). Obesity is calculated by our Body Mass Index (BMI) and uses our height and weight as variables. For adults, BMI 25.0 to <30 falls within the overweight range; BMI 30.0 or higher falls within the obesity range. Visit the CDC webpage, Adult BMI Calculator, to calculate your BMI.
Lifestyle changes, such as diet and exercise are the mainstay of treatments for maintaining a healthy weight. There are also medical devices and surgeries that may be available. Seeking help from your primary care physician is an important first step.
5. Control Cholesterol.
Cholesterol comes from two sources: 1) your body, which naturally produces high-density lipoprotein, or good cholesterol, and 2) low-density lipoprotein (LDL), or bad cholesterol, which comes from eating animal byproducts, such as red meats, full-fat dairy, fried foods, and desserts.
High cholesterol foods can cause fatty deposits in your blood vessels. Eventually, these deposits grow, making it difficult for enough blood to flow through your arteries. Sometimes, those deposits can break suddenly and form a clot that causes a heart attack or stroke.
Following a healthy diet (outlined above) is important in lowering your cholesterol. Additional high-fiber foods, like oatmeal, kidney beans, apples, pears or bananas, are known to help lower your cholesterol. Speak to your physician to learn if medications that control cholesterol may be an option for you.
6: Managing Blood Pressure.
Blood pressure is the force of blood pushing against blood vessel walls. Sometimes the pressure in the arteries is higher than it should be – a condition known as high blood pressure or hypertension. Uncontrolled hypertension can lead to a heart attack or stroke, aneurysm, or heart failure. Normal blood pressure for most adults is defined as a systolic pressure (top) of less than 120 and a diastolic pressure (lower) of less than 80.
Salt is known as the enemy of hypertension, as it raises pressure in the arteries. Avoid high salty foods, as outlines above. Make an appointment with your physician to see if you are a candidate for medications that control blood pressure.
7: Reduce Blood Sugar.
High blood glucose (sugar) can damage your blood vessels and the nerves that control your heart and blood vessels. Over time, this damage can lead to type II diabetes and heart disease.
Thankfully, lifestyle changes can prevent or even reverse high blood sugar. Maintaining a healthy weight by exercising and eating healthy is vital.
Meet Our Team
Julian Javier, MD
Leandro Perez, MD
Tracy Roth, MD
Dr. Julian J. Javier, Dr. Leandro Perez and Dr. Tracey Roth are Interventional
Cardio-Vascular specialists with emphasis on peripheral arterial and venous disease and valvular heart problems. They are board certified in interventional cardiology and recognized nationally and internationally, authors of multiple articles in prestige peer review journals and book chapters.
They are affiliated with Physicians Regional Medical Center and Collier Regional and are accepting new patients.
To Schedule your appointment with Naples Cardiac and Endovascular Center, please call (239) 300-0586.
Naples Cardiac and Endovascular Center
1168 Goodlette N., Naples, FL 34102
239-300-0586 | www.heartvein.com