posted
on 2/3/2020
in
BLOGS from St. Anthony
Check your email, make a pot of coffee, text a friend, order a meal, add songs to your playlist, step outdoors for some fresh air, tell someone you love them, these are all things that can be done in roughly 30-seconds but did you know in that same amount of time someone dies from cardiovascular disease?
According to the Center for Disease Control and Prevention, heart disease is the leading cause of death for men and women in the United States. About 647,000 Americans die from heart disease each year - that’s 1 in every 4 deaths. February is American Heart Month and even though the statistics may sound scary, the good news is heart disease can often be prevented when people make the right choices regarding their heart.
Risk Factors:
Unfortunately, many people put themselves at a higher risk due to certain behaviors and conditions and heart disease is appearing in individuals at younger ages. Here are just a few of the conditions that affect your risk for heart disease.
- High blood pressure
- High cholesterol
- Smoking
- Obesity
- Diabetes
- Sedentary lifestyle
- Unhealthy eating habits
Prevention is key
Eating processed foods that contain high levels of unhealthy fats can contribute to your risk of developing cardiovascular disease. The link between your diet and heart disease is strong so incorporating a diet rich in fiber, and low in fat, sodium, and sugar can significantly cut your risk.
Heart-healthy foods you can add to your diet:
- Leafy green vegetables
- Whole grains
- Berries
- Avocados
- Fatty fish and fish oil
- Nuts
- Beans
- Tomatoes
- Seeds
- Garlic
- Olive oil
- Edamame
- Green tea
Get moving!
Experts warn that a sedentary lifestyle is as dangerous as smoking. Whether you have a desk job, are spending extended time in your car, or are on your couch, more and more Americans are becoming sedentary.
- The Physical Activity Guidelines for Americans recommend that adults get at least 150 minutes of moderate-intensity aerobic physical activity or 75 minutes of vigorous-intensity physical activity, or an equivalent combination each week.
- Add moderate- to high-intensity muscle-strengthening activity (such as resistance or weights) on at least 2 days per week.
- Spend less time sitting. Even light-intensity activity can offset some of the risks of being sedentary.
- Gain even more benefits by being active at least 300 minutes (5 hours) per week.
- Increase amount and intensity gradually over time.
See your physician
Regular checkups are vital in maintaining or improving your health. The physicians and medical staff at the seven locations of St. Anthony Clinics are here for you. Call (712) 792-2222.
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St. Anthony Regional Hospital (Carroll, IA) is dedicated to improving the health of the people we serve. We believe in providing high quality, healthcare services responsive to the needs of our patients. For more information, visit our website or call us at 712-792-3581. Follow us on Facebook!
Sources:
https://www.cdc.gov/heartdisease/facts.htm
https://blogs.cdc.gov/nchs/2014/02/25/2047/
https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
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