New research from the American Heart Association indicates that while heart disease and stroke related deaths have declined, heart disease is still the leading cause of death in the United States, including Burnet County.
There is concern because rates of risk factors like high blood pressure, uncontrolled blood sugar and obesity are increasing.
Kick start your health during American Heart Month by following these health behaviors and health factors for improving and maintaining cardiovascular health.
Blood Pressure
Optimal blood pressure is below 120/80 mm Hg. High blood pressure begins at 130/80 mm Hg. Follow your treatment plan and take prescribed medications to keep this “silent killer” under control.
Control Cholesterol
High levels of “bad” cholesterol accelerate heart disease risk by causing plaque buildup in your arteries. While diet and exercise are the first defense, consult your physician if medication is needed to manage your cholesterol effectively.
Blood Sugar
Individuals with diabetes or pre-diabetes face increased risk for heart disease.
High blood sugar damages blood vessels and nerves controlling heart function. If diagnosed, follow your provider’s directions closely to keep your blood sugar in normal ranges.
Get Active
Strive for 2.5 hours of moderate-intensity activity each week.
The Hill Country offers great options for staying moving like taking a brisk hike along the scenic lakeside trails at Inks Lake State Park, or utilizing the walking paths and fitness facilities at the YMCA of the Highland Lakes.
For a more serene pace, enjoy a walk through the lighted trails at Hamilton Creek Park or the 51 acres of open space at Haley-Nelson Park.
Eat Better
Focus on whole foods: a rich variety of fruits and vegetables, lean proteins, nuts, seeds, and healthy nontropical oils.
Shop the perimeter of the grocery store for unprocessed foods. Plan your meals, make a list, and consider local farmer’s markets for the freshest produce.
Healthy Weight
Losing a modest 5% to 10% of your current weight can have a profound positive effect on heart health. Excess weight increases insulin resistance, raising the risk for type 2 diabetes and subsequent heart disease.
Quit Tobacco
Smoking is a primary risk factor for cardiovascular disease. Quitting is the most effective step a tobacco user can take to protect their heart and significantly improves health outcomes, even if you have already been diagnosed with heart disease. Talk to your doctor about resources.
Healthy Sleep
Most adults need sevem to nine hours of quality sleep nightly.
Poor sleep can elevate stress hormones, which negatively impact blood pressure and blood sugar.
Consult your provider if you struggle with consistent rest.
To learn more, visit ascension.org/Seton-HeartScan.com. Dr. Saamir Hassan is a cardiologist at Ascension Texas Cardiovascular.
