Best practices for a healthy heart
by sunil sharma

An important aspect of lowering risk of cardiovascular disease, also called coronary artery disease (CAD), is managing health behaviors and risk factors, such as diet quality, physical activity, smoking, body mass index (BMI), blood pressure, total cholesterol or blood glucose.

Blood Pressure
Blood pressure is one of the most important screenings because high blood pressure usually has no symptoms so it can’t be detected without being measured. High blood pressure greatly increases your risk of heart disease and stroke. If your blood pressure is below 120/80 mm Hg, be sure to get it checked at least once every two years, starting at age 20. If your blood pressure is higher, your doctor may want to check it more often. High blood pressure can be controlled through lifestyle changes.

Cholesterol
You might have a fasting lipoprotein profile taken every four to six years, starting at age 20. This is a blood test that measures total cholesterol, LDL (bad) cholesterol and HDL (good) cholesterol. You may need to be tested more frequently if your healthcare provider determines that you’re at an increased risk for heart disease or stroke. Like high blood pressure, often cholesterol can be controlled through lifestyle changes.

Body Weight
Your healthcare provider may ask for your waist circumference or use your body weight to calculate your body mass index (BMI) during your routine visit. These measurements may tell you and your physician whether you’re at a healthy body weight and composition. Being obese puts you at higher risk for health problems such as heart disease, stroke, atrial fibrillation, congestive heart failure, and more.

Blood Glucose
High blood glucose levels put you at greater risk of developing insulin resistance, prediabetes and type 2 diabetes. Untreated diabetes can lead to many serious medical problems including heart disease and stroke. If you’re overweight AND you have at least one additional cardiovascular risk factor, your healthcare provider may recommend a blood glucose test. Your healthcare provider may also measure glycated hemoglobin A1c levels (A1c %) to estimate risk of prediabetes or diabetes.

Smoking, physical activity, diet
To combat high cholesterol, eat a diet filled with fruits, vegetables, whole grains, fiber, plant-based fats and lean proteins. Avoid fried or salty foods, and use healthy fats in your cooking such as olive oil. A good night’s sleep is important for your heart, as it allows your blood pressure and heart rate to go down. People who aren’t getting enough sleep usually have heart rates that stay high, which stresses the heart. Maintaining an active lifestyle and doing moderate to vigorous exercise is crucial as you age. In fact, 15 minutes of exercise a day can extend your lifespan by three years compared to if you were inactive. And It’s no secret that drinking alcohol in excess and smoking are damaging to your overall health, but they are especially dangerous for your heart. Breaking these habits can reduce your risk of developing serious conditions such as heart disease.

sunil sharma
sunil sharma is a blogger, yogi, designer, engineer and humanitarian.