Heart disease remains the leading cause of death in the United States, impacting millions and prompting ongoing research into prevention, and treatment. While often perceived as a condition primarily affecting men, heart disease is, in fact, the number one killer of women, too, according to the Centers for Disease Control and Prevention . Fortunately, a growing body of evidence suggests that a significant portion of cardiovascular issues are preventable, offering hope for those with or without a family history of the disease.
Beyond well-known risk factors like diet and exercise, cardiologists are increasingly emphasizing the importance of a holistic approach to heart health. This includes considering social connections, stress management, and even regular blood pressure monitoring. This February, initiatives like Effortless Spirit’s #MoveForHeart campaign are raising awareness about women’s heart health and encouraging proactive steps toward a healthier lifestyle.
The Power of a Heart-Healthy Diet
At the foundation of cardiovascular health lies nutrition. Aeshita Dwivedi, M.D., a cardiologist at Northwell’s Lenox Hill Hospital, stresses the profound impact of diet on blood pressure, diabetes risk, and the overall likelihood of heart attacks and stroke. The Mediterranean diet consistently emerges as a top recommendation among cardiologists, emphasizing a generous intake of fruits and vegetables while limiting red meat. “Fish and lean parts of chicken are considered healthier,” Dr. Dwivedi explains.
Corey Bradley, M.D., a preventive cardiologist and lipid specialist at NewYork-Presbyterian/Columbia University Irving Medical Center, advises limiting saturated fat, excess sodium, added sugars, and tropical oils like palm and coconut oil. But, Dr. Bradley emphasizes a pragmatic approach: “If you are eating like this the majority of the time, your heart will benefit from it.”
The Unexpected Benefit of Social Connection
The link between social well-being and heart health is gaining increasing recognition within the medical community. Howard Levitt, M.D., a cardiologist at RWJ Barnabas Health, highlights that “strong social connections are linked to lower stress levels, healthier habits, and better long-term heart outcomes.” Conversely, loneliness has been associated with higher rates of heart disease, particularly heart failure, in older adults and women.
“Spending time with family and friends supports both emotional well-being and heart health,” Dr. Levitt adds, underscoring the importance of nurturing relationships as a proactive step toward cardiovascular protection.
Move More, Feel Better: The Importance of Regular Exercise
The American Heart Association (AHA) recommends aiming for at least 150 minutes of moderate-intensity exercise each week . Tracy Patel, M.D., a cardiologist at Hartford HealthCare, emphasizes the require for personalization: “Everyone is different in their preferences, time, and ability. It is about embedding regular activity into our daily lives that will lead to sustained health.” Combining cardio with strength training is ideal, but even a daily walk can develop a significant difference. Easy Spirit’s limited edition #MoveforHeart collection offers cushioned walking shoes, with a portion of proceeds donated to Mount Sinai’s Heart Hospital.
Managing Stress for a Healthier Heart
Chronic stress can take a significant toll on cardiovascular health, raising blood pressure and potentially leading to unhealthy coping mechanisms. Dr. Levitt encourages patients to incorporate simple stress-relief practices into their daily routines, such as walking, deep breathing exercises, mindfulness, or setting healthy boundaries. “Even a few minutes designated to these practices can make a difference,” he says.
Dr. Dwivedi echoes this sentiment, suggesting individuals focus on activities they genuinely enjoy to lower stress levels. “Find what de-stresses you and make time for it on a regular basis,” she advises.
Know Your Numbers: The Importance of Blood Pressure Monitoring
High blood pressure often presents without noticeable symptoms, yet it can silently damage vital organs – the heart, kidneys, and brain – and increase the risk of heart attack and stroke. According to the AHA, normal blood pressure is considered less than 120/80 mmHg. Readings between 120-129/less than 80 mmHg are considered elevated, while 130/80 mmHg or higher indicates high blood pressure.
Cheng-Han Chen, M.D., interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center, stresses the importance of regular home blood pressure monitoring and close collaboration with a healthcare provider to manage hypertension effectively.
Rethinking the Role of Wine
The relationship between alcohol consumption and heart health is complex. While some have believed that moderate wine consumption offers cardiovascular benefits, Tracy Patel, M.D., cautions that alcohol’s effects are “tricky.” While it may offer social and stress-relieving benefits, it can too increase inflammation and disrupt sleep and mood. Dr. Patel recommends moderation and encourages individuals to consider their personal response to alcohol, with some potentially needing to avoid it altogether.
proactive heart health management requires a personalized approach, informed by medical guidance and a commitment to lifestyle changes. If you have concerns about your heart health or are experiencing symptoms, consulting with a healthcare provider is crucial for a thorough evaluation and tailored recommendations.
Disclaimer: This article provides informational content and should not be considered medical advice. Always consult with a qualified healthcare professional for any health concerns or before making any decisions related to your health or treatment.
What minor changes will you make today to prioritize your heart health? Share your thoughts in the comments below and help spread awareness!
