ARE YOU YOUNG AT HEART? AND IS YOUR HEART YOUNG TOO?

Given the current pandemic, it is difficult to imagine that our country is currently troubled by any other diseases.

However, heart disease still holds that trophy, killing more than 655,000 Americans in 2019. According to the Centers for Disease Control, that’s 1 in every 4 deaths.  https://www.cdc.gov/heartdisease/facts.htm

You may be surprised to learn that about 10% of all heart attacks occur in people under 45 years of age.

So, what is cardiovascular disease? It is a combination of one or more of the following factors that can begin as early as adolescence or early twenties with thickening of the coronary arteries.

Coronary artery disease:  damage or disease of the heart’s major blood vessels.

High blood pressure:  A condition in which the force of blood pushing against the walls of the arteries is too excellent.

Cardiac arrest:  sudden, unexpected loss of heart function, breathing, and consciousness.

Congestive heart failure:  A chronic condition in which the heart does not pump blood properly.

Arrhythmia:  An abnormal heart rhythm, irregular, fast, or slow.

Peripheral arterial disease:  A circulatory condition in which narrowed blood vessels reduce blood flow to the extremities.

Stroke:  damage to the brain due to a disruption in blood supply.

Congenital heart defect:  A heart abnormality that develops before birth.

The accumulation of fatty plaques in the arteries or atherosclerosis.

As plaque builds up in the arteries of a person with heart disease, the inside of the arteries begins to narrow, reducing or blocking blood flow. The plaque can also rupture (break open), forming a blood clot and blocking blood flow.

High blood pressure, high blood cholesterol, and smoking are key risk factors for cardiovascular disease.

WHO IS AT RISK FOR CARDIOVASCULAR DISEASE? 

This list includes medical conditions and  lifestyle choices that may put people at higher risk for cardiovascular disease:

• Diabetes
• Overweight and obesity
• Unhealthy diet 
• Physical inactivity
• Excessive alcohol consumption 

Signs and symptoms may differ between men and women, some of which include:

• Chest pain, chest tightness, chest pressure, and chest discomfort (angina)
• Dyspnea
• Pain, numbness, weakness, or coldness in the legs or arms if the blood vessels in these body parts are narrowed.
• Pain in the neck, jaw, throat, upper abdomen, or back.

WHAT SHOULD I KNOW? 

In addition to early screening testing for high blood pressure, hypertension, or elevated cholesterol, you can have your lipoprotein profile panel done, which measures your LDL (bad) and HDL (good) cholesterol. If left untreated, high blood pressure and high cholesterol can lead to heart disease, aneurysm, or even stroke.

WHAT CAN I DO?   

You can do a lot by starting right now!

• Eat a heart-healthy diet and watch your sweets and/or saturated fats intake on the weekends.

Who would have thought that something as sweet as sugar could be so deadly? When you consume excess sugar, in addition to weight gain, the extra insulin in your blood can affect the arteries throughout your body. This causes their walls to become inflamed, thicker, and stiffer than usual, which strains your heart and damages it over time. This can lead to heart disease, such as heart failure, heart attacks, and strokes.

• Get off the couch or office chair—exercise saves lives! But make sure it’s the right kind of exercise. Being a weekend warrior or training for a marathon after a lifetime of couch surfing strains your heart and cardiovascular system. Once you have your doctor’s approval, work with a nutrition and fitness professional who can tailor an exercise program to your nutritional needs, adding the right macronutrients to match the caloric needs of your goals.
• Manage stress, including anxiety and anger levels – reduce blood pressure and hypertension and lower cortisol levels.
• Watch for swelling (if your shoes are tight or your socks leave marks on your ankles and calves, see a doctor. Watch your sodium intake.
• Ladies, watch your estrogen levels: Estrogen is thought to positively affect the lining of your arteries, helping to keep blood vessels flexible.
• Make sleep a priority – helps reduce stress and cortisol levels.
• Be sociable and help others – studies have shown this helps lower blood pressure and hypertension.
• Get some sun—moderate exposure increases your vitamin D levels, low levels of which are linked to cancer, diabetes, obesity, and other diseases. Sunlight stimulates your body to produce this vital vitamin. Live in cold northern states? Then supplement!

While at it, ensure you’re getting the right minerals in your diet. Potassium and magnesium are among the most important for heart health. Women over 40 should get at least 1,000 mg of calcium per day; if you’re over 50, you can increase that to 1,200 mg.

Start making simple changes today and see how they can impact your heart health and overall well-being. A heart-healthy diet can be as simple as cutting out red meat and processed foods. Add fish and lean meats, vegetables, and fruits in the right proportions to achieve your health and fitness goals.

Live your best life!