story by Donna Tracy, Communication Coordinator, HopeHealth
Our hearts fill with joy when we are celebrating Valentine’s Day with our loved ones but is your heart filled with something more? This year, give your heart a Valentine gift and take a moment to reflect on its health.
Many factors can have an impact on your heart. Cholesterol levels, blood sugar levels, hypertension, your weight, physical activity, and more all contribute to how healthy your heart is and being aware of their impact is a great way to take control of your health.
Cholesterol and blood sugar levels can be greatly influenced by diet, and high levels of either increase the risk of developing heart disease. Cholesterol, a waxy, fat-like substance, can build up in arteries, often without symptoms. High blood sugar levels can damage blood vessels over time. Either can lead to heart disease and strokes.
Choosing healthy meal and snack options that are low in calories, fat, and sugar, and high in fiber and protein, can help keep cholesterol and blood sugar levels under control and prevent heart disease.
Reducing hypertension can also positively impact your heart health. Better known as high blood pressure, hypertension affects about one in three South Carolinians and is the leading cause of strokes in the US. If hypertension is not managed, your heart is at risk of stroke, heart enlargement, heart failure, and heart arrhythmias like atrial fibrillation and aneurisms.
Blood pressure is composed of two numbers; the upper (systolic) number which indicates how much pressure blood exerts against artery walls as the heart beats, and the lower (diastolic) number which measures how much pressure blood exerts between heartbeats. Normal blood pressure should read 120/80 or less. Consistent readings above 140/90 indicate hypertension.
Many risk factors for hypertension, such as age, family history, and race, cannot be changed by our own actions. However, there are many ways to mitigate other risks, including:
- Quitting smoking if you smoke and avoid second-hand smoke
- Getting your lipids – that’s your cholesterol and triglycerides levels – checked to make sure they are under control
- Addressing sleep apnea issues. Untreated sleep apnea can stress the heart
- Taking medications as prescribed by your doctor
- Incorporating more plant-based proteins into your diet
Other factors impacting your heart include being overweight and physically inactive. Knowing your BMI, or body mass index, can help you determine if your weight is considered to be a healthy level. A BMI of less than 18.5 is typically considered underweight, 18.5-24.9 is normal or healthy, 25.0-29.9 overweight, and 30.0 or higher is considered obese.
You are your heart’s best advocate and knowing your risk factors is key to safeguarding your health. Make an appointment with your primary care provider today for your annual wellness check and give your heart the best Valentine a heart can get.
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