The Importance of Heart Health
By Grace McGowan
Heart disease is the leading cause of death for Americans. The CDC reports that one in every four deaths of Americans can be attributed to heart disease. Most of us know a relative or friend whose life has been impacted from heart health complications. However, according to the American Heart Association:
“83% believe that heart attacks can be prevented but aren’t motivated to do anything.
72% of Americans don’t consider themselves at risk for heart disease.
58% put no effort into improving their heart health.”
The prevalence of heart disease in American society, combined with the above statistics, is cause for a change in how we approach our heart health. Thankfully, risk of heart disease can be considerably mitigated through healthy lifestyle choices. I think many of us recognize that healthy lifestyles lead to healthy hearts, but we don’t consciously take the time to incorporate those habits into our routine. However, remember that your future self will thank you for taking care of your heart. Making small, healthy changes now will ensure that you are safeguarded against preventable heart complications. Here are seven ways that you can make small changes that will improve your heart health.
1. Understand your risks. Your family history is an indicator of your chance of heart disease. If you have a family history of heart disease, especially early-onset heart disease, you will want to pay attention to warning signs like high blood pressure. You will also want to take the precautionary steps to protecting your heart health. If you are unaware of your family history, ask a family member if anyone in your family has had heart disease. Additionally, know that risk of heart disease changes based on factors like age, sex, and race.
2. Manage your stress. Even though we feel lots of stress as college students, that stress will probably increase when we enter the working world. Learning how to manage your stress is incredibly important, both for heart health and for overall well-being. Try meditating for ten minutes when you wake up or before you go to bed. There’s lots of great guided meditation videos and apps that you can use. Try out a yoga class or go for a walk. The important thing is to find an activity that helps you relax. Also, make sure that you are practicing healthy coping habits, and avoid drinking or smoking to destress.
3. Get enough sleep. Your body repairs itself while you sleep. Not sleeping enough can prevent your body from regulating your heartbeat, blood pressure, metabolism, inflammation, and more. Adults are supposed to sleep at least seven hours a night. Make your sleep a priority, as sleep is related to lots of health issues beyond heart health.
4. Eat heart-healthy foods. Eat lots of fruits, vegetables, good fats, and whole grains. This includes avocados, salmon, spinach, berries, and oatmeal. Avoid saturated fats, sodium, added sugars, and processed foods. This means avoiding baked goods, fried foods, and anything with lots of added salt and sugar, whenever possible. Sometimes we can feel overwhelmed by making changes to our diet, but remember that you don’t have to give up everything all at once. Even eating one really healthy meal a day is better than not practicing healthy eating habits at all. For heart-healthy recipe ideas, click here.
5. Stay hydrated. Drink lots and lots of water! You should be drinking at least 64 ounces of water a day. Carry around a reusable bottle or set a daily reminder to ensure you are staying hydrated and healthy.
6. Know your blood pressure and BMI. Make sure you are going to the doctor at least once a year for a checkup. The doctor should always check your blood pressure. High blood pressure is an indicator that you are at risk for heart complications, so being aware of your blood pressure is an important part of tracking your heart health. Your BMI is a calculation you can do based on your ratio of height and weight. While your BMI isn’t a perfect measure of health, it helps you have an idea of your healthy weight range. Being overweight can also lead to heart disease. So, you should at least be aware of what a healthy weight is for you and know how your weight compares to that healthy range.
7. Stay active. Exercise is a great way to promote heart health. You should try to be active for at least 2.5 hours a week. That’s about 20 minutes a day, or 30 minutes five times a week. Take advantage of the gyms and fitness classes on campus. Try out aerobic activities like walking, running, swimming, and biking. Remember that it all adds up - short workouts or even short walks each day will make incremental improvements to your heart health over time.
