It is important to keep your heart healthy by exercising. American Heart Association guidelines recommend 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous activity. (dream time)
Question: I am 35 years old and in good health. I usually have an annual medical checkup. Lastly, the doctor told me that, although my numbers were good, because high blood pressure and high cholesterol run in my family, I should take medication to lower my risk of having a heart attack or stroke. I am not willing to take medicine if I do not already need it. Is there anything else I can consider in terms of lifestyle modifications?
Answer: Although genetics play a role in heart disease, it is important to remember that family history does not automatically mean you will have heart problems or stroke.
According to the American Heart Association, heart disease remains the leading cause of death in the United States, with more than 655,000 deaths each year. In fact, heart disease causes more deaths among women each year than breast cancer.
Furthermore, stroke affects more than 795,000 people per year in the United States and is the leading cause of disability in the country. Stroke can happen at any age.
Although medication may be an option for some patients, keep these recommendations in mind to keep your heart, mind, and body in good shape:
know your numbers
Trying to maintain a healthy weight is important, but it’s important to know the other numbers as well, especially blood pressure and cholesterol.
The biggest problem is that high blood pressure, also called hypertension, usually has no symptoms, which is why it’s often called the silent killer. However, long-term high blood pressure can lead to a number of serious health problems, including heart disease and stroke, as well as kidney disease, so it’s important to keep your blood pressure numbers down.
High blood pressure is determined by the amount of blood pumped by the heart and the resistance to blood flow in the arteries. The more blood the heart pumps and the narrower the arteries, the higher the blood pressure.
Under ideal circumstances, a normal blood pressure is less than 120/80 mmHg. You are said to have prehypertension if your top number is between 120 and 139 mmHg or your bottom number is between 80 and 89 mmHg. Prehypertension gets worse over time. And anything above 140/90 mmHg is considered high blood pressure.
You should check your blood pressure two to three times a week, because you won’t know if it’s high or on target until you check it.
If you already had a baseline cholesterol test at your last medical checkup, talk with your doctor about how often you may need to repeat the test, taking into account your family history. Cholesterol is a waxy substance found in blood fats. When you have too much cholesterol, fatty deposits can build up in your blood vessels, making it difficult for blood to flow through your arteries. An estimated 29 million adults in the United States have high cholesterol.
Also be sure to check your blood sugar levels regularly, as diabetes can also contribute to vascular problems.
Feed your heart and reduce salt
Research shows that eating foods high in sugar, salt and saturated fat can increase the risk of heart disease. Although it can be difficult to change eating habits, I tell my patients to eat at least five servings of fruits and vegetables a day. In addition to being low in calories and high in dietary fiber, fruits and vegetables are packed with important vitamins and minerals. Do eat fish at least once a week. Consider using olive oil in cooking or salads instead of mayonnaise or other rich condiments. Also take special care of salt. Too much sodium can cause high blood pressure. Avoid processed foods and stock up on a variety of herbs and spices to use in cooking.
Move more
It is important to maintain a healthy heart by staying active. The American Heart Association guideline recommends 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous activity. Ideally, you should do this five times a week, but it’s important that you find something—whatever it is—that you enjoy doing and that gets you moving, even if it’s in small increments. For example, park further away at the supermarket or take the stairs instead of the lift. Any movement can count towards your fitness goals.
Reduce stress
Stress can be a trigger for many people, which can raise blood pressure and lead to other unhealthy habits, such as smoking, overeating, and trouble sleeping. I recommend that you incorporate mindfulness into your daily routine, as well as activities that help you reduce stress and anxiety. Think massage, yoga, or meditation. Make yourself a cup of tea and curl up with a good book. You can exercise by walking. Whatever you choose, your heart will benefit.
Talk openly with your health care team about your desire to delay taking medication as long as possible and discuss your goals for a healthier lifestyle. Together you can create the follow-up program that best suits you. Just remember that change takes time. Focus on one thing you can do today, and then make another change next week.
