February, Heart Health Month

February is filled with a celebration of hearts from chocolate Valentines to heart healthy awareness. Heart Healthy Awareness Day on Friday, February 3, followed by Valentine’s Day on Tuesday, February 14. This month is filled with hearts--healthy in love and body, but what do we need to know about heart disease and keeping that wonderful heart healthy.

According to the Center for Disease Control, heart disease is the leading cause of death for men and women in the United States. One person dies every 34 seconds in the U.S. from cardiovascular disease, and approximately 697,000 people died from heart disease in 2020, that’s 1 in 5 deaths and cost the country about $229 billion each year between 2017-2018. This cost includes that of health care services, medicines, and lost of productivity due to death, and those costs continue to increase as those who continue to overeat, smoke, take drugs, and refuse to exercise allow their health and hearts to decline.

With heart disease accounting for nearly one-third of all deaths worldwide, diet plays a major role in heart health and increases the risk of heart disease. Certain foods can raise blood pressure, triglycerides, cholesterol levels and inflammation, all of which are risk factors for heart disease. Avoiding foods like restaurant food, processed foods, breads, cheese, condiments, canned beans, baked goods, and alcohol can reduce the risk of heart disease.

Eating the foods that are best for the heart is important, as well as reducing sugars and fats. The best foods are leafy green vegetables like spinach, kale and collard greens that are high in vitamins, minerals and antioxidants. There has been a correlation between eating leafy green vegetables and a lower risk of heart disease.

While refined carbohydrates increase the risk of coronary heart disease, multiple studies have found that including more whole grains in the diet can benefit heart health.

Berries, such as strawberries, blueberries, blackberries, and raspberries are high in important nutrients that are central to heart health. Berries are rich in antioxidants that protect against the oxidative stress and inflammation that contribute to the development of heart disease.

Avocados are another excellent source of heart-healthy monounsaturated fats, in other words, they are filled with good fats that help reduce cholesterol levels and lower the risk of heart disease. Avocados are also rich in potassium, a nutrient that’s essential to heart health.

Walnuts are also a great source of fiber and micronutrients like magnesium, copper, and manganese. Research has shown that eating a few servings of walnuts each day can help protect against heart disease, and like avocados, they can assist in reducing cholesterol levels.

Other foods that help maintain a healthy heart are beans, dark chocolate, tomatoes, almonds, seeds such as chia, flax, and hemp seeds are all great sources of heart healthy nutrients, as well as fiber and omega-3 fatty acids found in fish. Garlic, for centuries, has been used as a natural remedy to treat a variety of ailments, including reducing the risk of blood clots and stroke. Using olive oil rather than vegetable oil or canola oil, that is high in monounsaturated fatty acids and antioxidants can reduce inflammation and decrease the risk of chronic disease and have found to improve heart health.

Cigarette smoking causes about 1 in every 5 deaths in the U.S. each year and is the main preventable cause of death and illness. Smoking harms nearly every organ in the body, including the heart, blood vessels, lungs and about every other part of the body. With all the harmful effects of smoking to the body, heart disease is the major risk factor because chemicals inhaled while smoking can cause damage to the heart and blood vessels that make it more likely for plaque buildup in the arteries.

Drug or alcohol abuse can potentially cause serious health issues for the heart with complications that include heart attack, irregular heartbeat, bleeding in the brain, hardening of vessels, obstructed, or narrowing of major arteries, high blood pressure, oxygen starvation on tissues and much more. According to American Addiction Centers the ingestion of harmful substances, particularly drugs and alcohol, may be associated with the deterioration of the heart and or blood vessels.

Exercise is another important part of maintaining a healthy heart. According to the American Heart Association, only about 1 in 5 adults and teens get enough exercise to maintain good health. Being more active can help everyone think, feel, and sleep better and perform daily tasks more easily. The AHA recommends at least 150 minutes of exercise per week, including moderate-intensity aerobic activity of 75 minutes per week of vigorous aerobic activity or a combination of both. Adding moderate to high intensity muscle strengthening activity (resistance or weights) at least 2 days per week. They suggest spending less time sitting and increasing exercises from 150 minutes to 300 minutes per week. Finding something that is fun can make it easier to exercise, such as using an Oculus, joining a yoga or exercise group, or playing tennis or pickle ball. Science has linked being sedate and inactive with a higher risk of heart disease, type 2 diabetes, colon and lung cancers, and early death.

February is filled with hearts, and “aging gracefully” is part of that by creating a healthy lifestyle filed with healthy eating habits, dropping bad habits, and exercising regularly to ensure a longer life with the “sweet heart” chosen on Valentine’s Day.