Everyone hopes for a healthy heart, one that vigorously keeps pace with all of life’s demands. However, despite our earnest wishes, heart disease remains the country’s number one killer. Heart disease doesn’t differentiate based on gender, race or income. It can develop into a serious problem without warning. Sometimes the first and only sign of heart disease is a heart attack, so it’s crucial to start taking care of your heart now, before symptoms arise.
Hearts are strengthened by commonsense habits, some of which you have likely heard before. But reminders never hurt, especially not ones this vital. Adopting better habits today can make all the difference in your heart health going forward.
1. Eat better. There are a lot of eating plans out there, some of which seems to contradict each other, which can get confusing. But it is safe to go with natural, unprocessed or minimally-processed foods containing plenty of dietary fiber, such as vegetables, fruits and whole grains like brown rice, oatmeal and whole wheat, if you’re not gluten-sensitive. Vegetables are your heart’s best friend, so include them in your daily intake. Whole fruits contain fiber and encourage satiation, unlike fruit juices, which can contain as much sugar as soda pop, so they should be consumed in moderation. Added sugar has been proven to clog arteries, so use it sparingly. Limit sodium, especially if you have high blood pressure.
2. Move more. Some people love to exercise and some cringe at the very word. But, like the rest of the body, the heart depends on frequent movement to keep it running smoothly. Like any muscle, the heart needs regular challenges to maintain and grow strength. For many people, a brisk walk, a bike ride, a game of tennis or some time on the dance floor is enough to get the heart pumping. There’s no need to endure suffering – you just need to find a place where your heart is getting regular challenges so it doesn’t become prone to atrophy.
Beginners can start slow, with 10 minutes of movement a day, working up to 30 minutes or more, 4-7 times a week. If 30 minutes feels like a lot, you can break it up into three 10-minute sessions. What begins as a walk around the block can lead to longer treks as your endurance improves. If you haven’t engaged in exercise in a while, it’s wise to first consult with your clinician, who may work out a personalized program for you. Beginning is always the hardest part – but as your heart grows stronger, movement will become enjoyable. On average, it takes about 8 weeks for something to become a habit, so set a goal. After eight weeks, you may be amazed at how comfortable and energetic you feel.
3. Manage your numbers. Weight, blood pressure, cholesterol and blood sugar play major roles in heart health. Excess weight and elevated blood pressure and cholesterol, as well as diabetes, can greatly increase one’s chance of heart attack. It is important to get your blood pressure checked regularly and monitored carefully if it is high. Cholesterol levels should be checked at least once every 5 years. Diabetes must be monitored and managed daily. If diet and exercise aren’t enough to get your numbers in line, enlist the help of a health professional.
4. Drink less. There has been much debate about whether alcohol (specifically red wine) may improve heart health, but in truth, alcohol in all its forms contributes to heart disease. Yes, this is disappointing – but for your heart’s sake, drink in moderation or, better yet, not at all.
5. Address stress. Life naturally comes with stressors, sometimes many all at once. Unfortunately, it’s nearly impossible to live a completely stress-free life, but you can find ways to manage it so that it doesn’t take its toll on your heart. Whether it’s through deep breathing, meditation, exercise, therapy or some other means, figure out what helps you feel calm and make it a part of your health routine. It is an irony that exercise is used to speed the heart up and stress management to slow the heart down, but the duality helps to keep your heart pumping strong.
6. Quit smoking. No matter how many times you’ve tried to quit, try again. Talk to your clinician about the latest or different types of cessation aids. Even if you have smoked for years, quitting smoking can produce dramatic health benefits, even among older people. And do your best to avoid second-hand smoke, which can be every bit as toxic.
Factors That Elevate Risk
These risk-elevators are obvious from the previous information, but bear repeating. All the elements below increase your risk of heart disease:
Poor diet
Lack of physical activity
High cholesterol, high blood pressure, diabetes
Drinking alcohol, particularly if more than one serving per day for women, or two for men
Smoking
Other factors include:
Age – As with everything related to the body, age can have an impact. Women over 55 and men over 45 may be at increased risk.
Family history – If your mother or sister had heart disease before age 65, or your father or brother had heart disease before age 55, it may suggest a higher family susceptibility to heart disease.
Detecting Heart Disease Before it Strikes
A key element in many cases of heart disease is the presence of calcified plaque in the coronary arteries. This buildup of cholesterol, fats and other deposits adheres to arterial walls, hardening and narrowing them over time. Atherosclerosis typically produces no symptoms as it develops over the years, but as it becomes more severe, plaque may rupture into a blood clot or close off an artery completely, causing heart failure.
Cardiac scoring is a heart computerized tomography (CT) scan used to discover calcium deposits in arterial plaque. This score can identify atherosclerosis before symptoms develop or heart failure has a chance to occur. While no single test can catch all types of coronary disease, cardiac scoring is highly effective at determining the presence, location and extent of calcified plaque so that steps can be taken to reduce or prevent its impact on heart health and function.
The test itself takes only a few minutes and is painless and noninvasive. You simply lie back comfortably on the scanning table while your technologist applies several small adhesive electrode patches to your chest. These patches send your heart’s electrical measurements to an electrocardiograph monitor. The table slides into a ring-shaped scanner, where a series of images are captured and sent to a specialized computer software system for review by your RAO radiologist. Your radiologist will report to your referring clinician any discovered calcified coronary plaque and your overall calcium score, along with any appropriate recommendations for care.
If you’re curious about your risk of heart disease, talk to your healthcare provider about recommendations for heart disease prevention and early discovery of disease development. When deeper information is needed to create a more complete picture, RAO is here to provide fast, accurate diagnostic care. Better health thrives with an open mind and a ready heart.
