February is Heart Health Month – Take Charge of Your Heart Today!
Approximately 6.7 million Americans over the age of 20 currently live with heart failure.
Heart Health Month, observed in February, emphasizes that heart disease remains a leading health concern in the United States, and here are the statistics highlighting its impact.
How prevalent is heart disease? Approximately 6.7 million Americans over the age of 20 currently live with heart failure, a number projected to rise to:
8.7 million by 2030
10.3 million by 2040, and
11.4 million by 2050.
What is the mortality rate?
In 2021, cardiovascular disease was responsible for 931,578 deaths in the United States, making it the leading cause of death. This figure surpasses deaths from all forms of cancer combined as well as chronic lower respiratory diseases. Cardiovascular diseases, including heart disease and stroke, account for approximately 1 in every 3 deaths in the U.S. each year. The global burden of cardiovascular diseases is also significant, contributing to nearly 18 million deaths worldwide annually, according to the World Health Organization (WHO).
What factors can you monitor with your healthcare professionals?
You can work with your healthcare provider to track and manage modifiable risk factors that contribute to heart disease, including:
Blood pressure: High blood pressure (hypertension) is a major risk factor for heart disease and stroke. Regular monitoring helps detect and manage this condition early.
Cholesterol levels: High levels of LDL (bad cholesterol) can lead to plaque buildup in arteries, increasing the risk of heart attacks. Maintaining optimal HDL (good cholesterol) is also crucial.
Blood sugar levels (Diabetes management): Uncontrolled diabetes significantly increases the risk of heart disease by damaging blood vessels over time.
Body weight and obesity: Excess weight, particularly abdominal fat, is linked to a higher risk of high blood pressure, diabetes, and heart disease.
Smoking status: Tobacco use damages arteries and increases the risk of heart disease, stroke, and other serious conditions.
Physical activity levels: A sedentary lifestyle contributes to weight gain, high cholesterol, and poor circulation, increasing heart disease risk.
Dietary habits: A diet high in processed foods, trans fats, sodium, and sugar can lead to obesity, hypertension, and high cholesterol.
What factors are uncontrollable?
Some risk factors for heart disease are beyond personal control but should still be acknowledged:
Family history: A family history of heart disease increases your likelihood of developing similar conditions.
Age: The risk of cardiovascular disease increases with age, particularly after 45 for men and 55 for women.
Biological sex: Men generally face a higher risk of heart disease at younger ages, while women's risk increases post-menopause due to changes in estrogen levels.
What are the most important factors in being heart-healthy?
Maintaining heart health requires a combination of lifestyle choices that support cardiovascular function:
Following a heart-healthy diet: Adopt eating patterns such as the Mediterranean diet or the DASH (Dietary Approaches to Stop Hypertension) diet, emphasizing:
Fruits and vegetables
Whole grains
Lean protein sources (e.g., fish, poultry, plant-based proteins)
Healthy fats (e.g., olive oil, nuts, seeds)
Limiting processed foods, sugar, and excessive sodium intake
Engaging in regular physical activity:
Aim for at least 150 minutes of moderate-intensity exercise (e.g., brisk walking, cycling, swimming) or 75 minutes of vigorous activity per week.
Strength training exercises twice per week also support heart health and muscle maintenance.
Managing stress effectively: Chronic stress can contribute to high blood pressure and heart disease. Stress reduction techniques include:
Mindfulness meditation
Deep breathing exercises
Yoga and stretching
Engaging in hobbies or social activities
Getting quality sleep: Poor sleep is linked to hypertension and heart disease. Adults should aim for 7-9 hours of quality sleep per night to support overall heart health.
What can I do today to start my journey to a healthier heart?
Monitoring key health metrics like blood pressure and cholesterol levels.
Small, consistent changes can significantly impact heart health over time. Start today by:
Monitoring key health metrics:
Check your blood pressure regularly, especially if you have hypertension.
Know your cholesterol levels and follow your healthcare provider’s recommendations to manage them.
Recognizing the signs of a heart attack: Common symptoms include:
Chest pain, pressure, or discomfort
Shortness of breath
Nausea, dizziness, or cold sweats
Pain that radiates to the arm, neck, jaw, or back
Knowing the warning signs of a stroke using the F.A.S.T. acronym:
Face drooping – Does one side of the face droop or feel numb?
Arm weakness – Is one arm weak or numb?
Speech difficulty – Is speech slurred or hard to understand?
Time to call 911 – If someone shows these symptoms, seek emergency medical attention immediately.
Take the First Step Toward a Healthier Heart Today
Your heart health is in your hands, and small changes can make a big impact. Whether you're looking to improve your diet, incorporate more movement into your routine, or reduce stress, personalized support can help you stay on track.
Ready to take control of your health and wellness journey? I offer personalized health and wellness coaching to guide you toward sustainable lifestyle changes that support heart health and overall well-being.
Schedule a FREE consultation today to start building a healthier future! Visit my Health & Wellness Coaching page to learn more and take the first step toward a heart-healthy lifestyle.
Your journey to better health starts now!