Heart Health: Protecting Your Cardiovascular System

Overview

Cardiovascular disease remains the leading cause of death globally, but many heart conditions are preventable through lifestyle choices and early intervention.

Understanding Heart Disease

Common Conditions

• Coronary artery disease (blocked arteries)

• Heart attacks and angina

• Heart failure

• Arrhythmias (irregular heartbeat)

• Stroke and peripheral artery disease

Risk Factors

• High blood pressure

• High cholesterol

• Diabetes

• Smoking

• Obesity

• Family history

• Age and gender

Prevention Strategies

Heart-Healthy Diet

• Mediterranean-style eating

• Plenty of fruits and vegetables

• Whole grains and lean proteins

• Healthy fats (olive oil, nuts, fish)

• Limited sodium and added sugars

Regular Physical Activity

• 150 minutes moderate exercise weekly

• Include both cardio and strength training

• Start slowly if inactive

• Find activities you enjoy

Stress Management

• Regular relaxation practices

• Adequate sleep (7-9 hours)

• Social connections

• Professional help when needed

Key Numbers to Know

Blood Pressure

• Normal: Less than 120/80 mmHg

• Check annually or more if elevated

Cholesterol Levels

• Total cholesterol: Less than 200 mg/dL

• LDL ("bad"): Less than 100 mg/dL

• HDL ("good"): 40+ mg/dL (men), 50+ mg/dL (women)

Blood Sugar

• Fasting glucose: Less than 100 mg/dL

• HbA1c: Less than 5.7%

Warning Signs

Heart Attack Symptoms

• Chest pain or pressure

• Shortness of breath

• Pain in arms, neck, jaw, or back

• Nausea, sweating, lightheadedness

Stroke Symptoms (F.A.S.T.)

• Face drooping

• Arms weakness

• Speech difficulty

• Time to call 911

Lifestyle Habits for Heart Health

Don't Smoke

• Quit if you smoke (never too late)

• Avoid secondhand smoke

• Seek support for cessation

Limit Alcohol

• Moderate consumption if any

• Women: 1 drink per day maximum

• Men: 2 drinks per day maximum

Maintain Healthy Weight

• BMI 18.5-24.9

• Focus on waist circumference

• Gradual, sustainable weight loss

Regular Health Screenings

• Annual physical exam

• Blood pressure checks

• Cholesterol testing

• Diabetes screening

• Discuss family history with doctor

Heart-Healthy Recipes Ideas

• Grilled salmon with vegetables

• Oatmeal with berries and nuts

• Mediterranean salad with olive oil

• Beans and whole grain dishes

When to See a Doctor

• Chest pain or discomfort

• Unusual shortness of breath

• Irregular heartbeat

• Swelling in legs or feet

• Family history of early heart disease

Small, consistent changes in diet, exercise, and lifestyle habits can make a significant impact on heart health over time.