February is American Heart Month, a time to emphasize the importance of cardiovascular health. Heart disease remains the leading cause of death among men and women across most racial and ethnic groups in the United States, accounting for 1 in every 5 deaths in 2022. In Indiana alone, over 15,000 individuals succumbed to heart disease that year, positioning the state with the 13th-highest cardiovascular mortality rate nationwide.
Dr. Khadijah Breathett, an associate professor of medicine at the Indiana University School of Medicine's Division of Cardiology, underscores that the foundation for a healthy heart in later years is established during early adulthood. She offers eight actionable strategies for individuals in their 20s and 30s to proactively manage their heart health:
Know Your Family History
Understanding your family's medical background is crucial in assessing your risk for heart disease. Relatives with histories of heart attacks, strokes, heart failure, or unexpected early deaths are significant indicators. Sharing this information with your healthcare provider enables personalized prevention plans.
Monitor Key Health Metrics
Regularly tracking blood pressure, glucose levels, and cholesterol can help identify early signs of heart disease. Maintaining these metrics within healthy ranges through lifestyle modifications or medications is essential in reducing future risks.
Cease Tobacco Use, Including Vaping
Tobacco use and vaping significantly increase the risk of heart problems and certain cancers. Seeking professional counseling or support groups can aid in quitting these habits, leading to improved overall health.
Engage in Regular Physical Activity
Incorporating at least 30 minutes of light exercise daily, such as walking or cycling, can enhance heart health. More intense workouts, like running or aerobics, can be performed less frequently but still offer substantial benefits.
Adopt a Heart-Healthy Diet
Focusing on a diet rich in vegetables, whole grains, lean proteins, and healthy fats supports cardiovascular wellness. Limiting intake of added sugars, saturated fats, and sodium is also beneficial. Meal plans, such as a 7-day no-sugar-added plan, can provide structured guidance for healthier eating habits.
Prioritize Adequate Sleep
Adults should aim for seven to nine hours of sleep per night. Consistent, restful sleep helps reduce stress and lowers the risk of heart disease, among other health benefits.
Assemble a Supportive Healthcare Team
Collaborating with healthcare professionals who listen and understand your individual and community needs is vital. A supportive team can provide the necessary information and resources to make informed decisions about your heart health.
Manage Stress Effectively
Chronic stress contributes to inflammation and accelerates the development of heart disease. Identifying stressors and implementing relaxation techniques, such as mindfulness, exercise, or spending time with loved ones, can mitigate these effects.
By embracing these proactive measures in early adulthood, individuals can significantly reduce their risk of heart disease and pave the way for a healthier future.
(Newswise/DN)