Reduce cardiovascular disease risks: increase 'heart health' awareness, behaviors

  • Published
  • By Meredith March
  • 66th Air Base Wing Public Affairs
HANSCOM AIR FORCE BASE, Mass. --  February is American Heart Month and the 66th Medical Group encourages individuals in the Hanscom community to reflect on their heart health.

According to the American Heart Association, cardiovascular diseases kill more Americans than any other disease, including all forms of cancer combined. Approximately 40 percent of all American women die from cardiovascular disease. Approximately 62 million Americans have CVD and approximately 700,000 Americans are affected by stroke per year.

Individuals with a family history of the disease, high blood pressure, diabetes and high cholesterol are particularly at risk of developing CVD, as are those who are overweight or have a history of smoking.

Simple lifestyle changes can reduce the risk of heart attack and stroke.

Adopt a "heart healthy" diet

A "heart healthy" diet can require just a few simple changes. A vital diet modification is limiting saturated fats and cholesterol, which promote low-density lipoprotein cholesterol buildup in the arteries. This buildup can eventually clog the arteries, causing heart attacks and strokes. Individuals can limit their saturated fat and cholesterol intake by eating more fish, turkey and chicken; consuming low fat dairy products and avoiding partially or completely hydrogenated oils, which are often found in snack foods, fast foods and frozen meals.

Adding fiber can also assist with heart health. Fruits, vegetables, whole grains, beans and nuts are all good sources of fiber.

Exercise regularly

The American Heart Association also recommends physical activity to help prevent CVD. Inactive individuals are twice as likely to develop CVD as those who are active. Exercising increases muscle tone, benefitting the heart.

Individuals who are new to exercise should obtain doctor approval before starting any exercise program, then slowly build up to exercising at least 30 to 40 minutes four or five times per week. Physical activity can help manage blood pressure and cholesterol levels, while also assisting with weight management and stress relief.

Physical activity can also be gained through routine actions. For example, taking the stairs instead of the elevator or parking further away and walking rather than circling the parking lot for a closer space. However, anyone experiencing chest pains or shortness of breath should immediately consult a physician.

The National Safety Council also advises avoiding preventable risk factors such as stress, smoking and high blood pressure.

For more information visit www.americanheart.org.