Cardiovascular disease (CVD) – including heart disease, stroke and high blood pressure – is the number one killer of both men and women in the United States. Americans suffer more than 2 million heart attacks and strokes each year, and every day 2,200 people die from CVD. It is among the leading causes of disability, and costs the U.S. over $300 billion each year, including the cost of health care services, medications, and lost productivity.
February is American Heart Month, reminding all of us of the risks for heart disease and stroke and how to stay “heart healthy”. Although the number of preventable deaths has declined in people ages 65 – 74 years, it has remained unchanged in people under age 65. Men are more than twice as likely as women to die from preventable CVD.
While people of all ages, genders, races and ethnicities can be at risk for CVD, certain groups are at higher risk. Having a close relative who has heart disease, people between the ages of 40 and 60, and women are at higher risk for CVD. African Americans are more likely than any other group to have high blood pressure and to develop the condition earlier in life. About two in five African Americans have high blood pressure, yet fewer than half of them have the condition under control.
You can control a number of risk factors for CVD, including:
- Diet
- Physical activity
- Tobacco use
- Obesity
- High blood pressure
- High blood cholesterol
- Diabetes
Plan for Prevention:
There are strategies you can take for better heart health, including:
- Work with your health care team. Get a checkup at least once a year, even if you feel healthy. A health care professional can check for conditions that put you at risk for CVD, such as high blood pressure, high cholesterol, and diabetes.
- Eat a healthy diet. Choosing healthy meal and snack options can help you avoid CVD and its complications. Eat plenty of fruits and vegetables – adults should have at least five servings each day. Eat foods low in saturated fats, trans fats, and cholesterol, and high in fiber.
- Halt the salt. Most Americans eat too much sodium, and most of that – more than 75% – comes from processed and restaurant foods. Everyone should consume less than 2,300 milligrams of sodium per day, and anyone with high blood pressure, diabetes or chronic kidney disease should consume no more than 1,500 milligrams per day. Eat out less and cook more at home where you can control your sodium intake. Experiment with fresh herbs to enhance the taste of your food. Read labels and choose food slower in sodium.
- Maintain a healthy weight. Being overweight or obese can increase your risk for CVD. Your health care professional can calculate your body mass index (BMI) to see if it’s a healthy range. Even modest weight loss – 5-10 percent of your total body weight – can improve blood pressure, cholesterol and blood sugars.
- Exercise regularly. Physical activity can help you maintain a healthy weight and lower cholesterol and blood pressure. Adults should engage in at least 150 minutes per week of moderate-intensity activity. You can break up your exercise routine into 10-minute intervals throughout the day or incorporate exercise into your daily routine by taking the stairs instead of the elevator or raking the yard.
- Don’t smoke. Tobacco use is still the leading preventable cause of death in the U.S. More deaths are caused each year by tobacco use than by all deaths from HIV, illegal drug use, alcohol use, motor vehicle injuries, suicides and homicides combined. Cigarette smoking greatly increases your risk for CVD. If you smoke, quit as soon as possible. There are many resources to assist you with quitting, including the health department’s free Quit Tobacco Classes which provide group support, free medication to help you quit, behavioral modifications, and stress management techniques.
- Limit alcohol use. Alcohol can increase your blood pressure. Men should drink no more than two drinks per day and women no more than one.
- Manage your diabetes. If you have diabetes, monitor your blood sugar levels closely and talk to your health care team about treatment options.
- Take prescribed medications. If you’re taking medication to treat high blood pressure, high cholesterol, diabetes or another condition, follow the instructions carefully. Use notes, pillboxes or other reminders to take your medication.
Million Hearts® Initiative:
Million Hearts® is a national initiative to prevent 1 million heart attacks and strokes by 2017. Launched in 2011 by the Department of Health and Human Services and co-led by the Centers for Disease Control and Prevention and Centers for Medicare & Medicaid Services, the Million Hearts® initiative brings together public and private partners to prevent heart disease and stroke.
The Million Hearts® initiative seeks to:
- Empower Americans to make healthy choices by reducing sodium and trans fat intake, and tobacco use. These changes will reduce the number of people who need medical treatment for high blood pressure or cholesterol.
- Improve care for people who need treatment by encouraging a focus on the “ABCS” – Aspirin for people at risk, Blood pressure control, Cholesterol management, and Smoking cessation – four steps to address the major risk factors for cardiovascular disease and help to prevent heart attacks and strokes.
For more information about the Million Hearts® initiative, and for heart-healthy recipes and easy meal plans, please visit the Million Hearts® website.