Beyond Heart Month: Sustaining Heart Health Year-round

Heart disease is the leading cause of death in the U.S., but it can often be prevented. To mark American Heart Month—which occurs each February—we asked three Jefferson Healthcare providers to give us their best advice for living a heart-healthy life.

February 22, 2024

“It’s important to be proactive with heart health,” says Jefferson Healthcare Cardiologist Dr. Frank Torres. But what does that look like? “The first thing everyone should do is learn about their family history,” says Dr. Torres. “Then, have your cholesterol levels checked. This will help you determine your overall risk.”

Dr. Torres explains that family history of heart disease is the biggest indicator that you may be at risk yourself. “People are still at risk, even if they live a healthy lifestyle,” he says. “Especially if they have a family history of heart disease.”

Primary Care Provider Dr. Todd Carlson joined us for a recent episode of the To Your Health podcast. In that interview, he adds that “while most people have some history of heart disease in the family, we really worry more about people who have family members who had a heart attack or similar condition at a younger age—in their forties, for example.” For patients with this family history, Dr. Carlson begins talking about heart health early on—when the patient is still in their twenties. This way, provider and patient can keep a close eye on cholesterol levels and blood pressure. However, Dr. Carlson adds that everyone should be diligent, regardless of family history, “because heart disease is a huge problem across the world and everybody is at some risk.”

All three of the providers we spoke to stressed the importance of diet. “Eating a healthy, balanced diet is absolutely crucial to maintaining a healthy heart and a good circulation system as well—not just the heart, but all the vessels in the body,” says Cardiologist Dr. Heide Chaney.

But what does a healthy diet look like?

In a recent episode of the To Your Health podcast, Dr. Chaney provided several useful tips. “Eat a wide variety of unprocessed and fresh foods, including plenty of fruit and vegetables, whole grains, nuts, and foods that are low in saturated fats, sugars, and salts,” she says. Chaney also adds that we should “be very wary of processed foods because these often contain high levels of salt.” The easiest way to accomplish this, according to Dr. Chaney, is to “avoid things that come in boxes, bags, or cans,” because they can add a great deal of sodium to a person’s diet.

Many of the recommendations for a heart-friendly diet follow the Mediterranean Diet, says Dr. Torres. In addition to a wide variety of fruits, vegetables, whole grains, and nuts, Dr. Torres notes that heat health can be maintained with “lean meats such as fish and chicken, as well as using olive oil instead of solid fats like butter.”

Regular Exercise is Key

We all know that exercise is important, but Dr. Carlson shares that moderate exercise “impacts blood pressure almost immediately, making a difference for hearth health.” That’s great news, but how much exercise is enough?

According to Dr. Chaney, it only takes 30 minutes of moderately intensive physical activity, about five days a week, to improve your cardiovascular health. “Try to make exercise a regular and enjoyable part of your life,” she says. But those 30 minutes per day don’t need to come all at once. Your heart will enjoy the same benefits if you exercise for 30 minutes in one go, or if your activity is spread throughout the day. With this in mind, Dr. Chaney and Dr. Carlson both recommend doing “the little things” to help you get enough physical activity throughout the day. “Use the stairs instead of elevators, get off the bus a few stops earlier and walk the rest of the way, or walk to work if you’re able,” suggests Dr. Chaney. “These small steps add up.”

Manage Stress

Americans are stressed, and it’s affecting our wellbeing. In fact, in a survey conducted in 2022, 76% of respondents said they experienced health impacts due to stress within the last month. You may be unsurprised to learn that stress is bad for heart health.

“Stress causes the arteries to tighten, and this can increase the risk of heart disease,” says Dr. Chaney. What’s more, Dr. Carlson shares that “chronic exposure to stress over time can influence your cardiovascular system significantly, so working on stress management is very important.”

Dr. Chaney recommends “exercising, deep breathing, relaxing your muscles, and making time for the things you love” to manage stress. “If things are starting to feel out of hand,” she adds, “don’t be afraid to talk to someone or to seek professional help.”

Tobacco, Alcohol, and Your Heart

We all know that tobacco and alcohol have negative health effects. But what do they mean for heat health specifically? Dr. Carlson explains that “Smoking puts extra strain especially on the blood vessels in the body.”

Smoking can also contribute to a person’s risk of heart attack because it “increases the risk of building up plaque in your arteries,” says Dr. Carlson. “When plaques rupture, it forms a clot that blocks blood flow to the heart, which is the most common type of heart attack.”

Even if you do smoke, Dr. Chaney explains quitting now can have a big impact on your heart’s health. “If you stop smoking, your risk of coronary heart disease will be halved within a year, and return to normal over time,” she says. Dr. Chaney also says that avoiding smoke-filled environments is also important. “Exposure to secondhand smoke can significantly increase your risk of a heart attack.”

But what about alcohol? You may have read about studies that show positive health effects of drinking wine in moderation. “While we may want to believe that a little wine is okay,” says Dr. Chaney, “the detrimental effects of alcohol absolutely far outweigh any potential protective benefits.” Dr. Chaney continues, saying, “while drinking less may reduce your risk of cardiovascular disease, the evidence actually shows that the ideal situation for health is to not drink at all. Even moderate drinkers notice health benefits when they stop drinking alcohol.”

Learn More About Heart Health

This American Heart Month, take some time to think about what you can do to improve your heart’s health. Dr. Carlson recommends staring with “small, incremental changes.” Dr. Chaney suggests starting with one healthy habit and sticking to it. “Do one thing, like choosing to walk every day,” she says, “instead of trying to do everything all at once.” When you start with these small steps, you’re much more likely to stick with it, and develop lasting healthy habits.

For more information on heart health and American Heart Month, visit American Heart Association’s website and the National Heart, Lung, and Blood Institute’s website.