Heart disease is the leading cause of death in America. Every 34 seconds, someone has a heart attack and every 60 seconds, someone dies from a heart disease-related event.
Heart disease is a serious health problem for all Americans. Although it’s the leading cause of death for Americans (659,041 died in 2020), most people aren’t aware that they’re at risk for heart disease, according to the National Institute of Health. A heart attack or stroke may seem sudden, but the truth is that heart disease happens over many years and it often starts at a very young age.
The term “heart disease” includes a variety of heart problems. The most common is coronary heart disease, which is when a person has “clogged arteries.” This kind of heart disease develops over many years, as the blood vessels going to the heart become narrow and clogged.
As plaque builds up in the arteries of a person with heart disease, the inside of the arteries begins to narrow, which lessens or blocks the flow of blood.
Risk factors for Heart Disease
Risk factors are traits and habits that make you more likely to develop heart disease. Some risk factors you can do something about; others you can’t change. The more risk factors you have, the greater your chances of developing heart disease.
High blood pressure, high blood cholesterol, and smoking are key risk factors for heart disease. Several other medical conditions and lifestyle choices can also put people at a higher risk for heart disease, including:
- Diabetes
- Overweight and obesity
- Unhealthy diet
- Physical inactivity
- Excessive alcohol use
Healthy cholesterol levels
Unhealthy levels of cholesterol makes a heart attack or stroke more likely.
Cholesterol is a waxy, fat-like substance in your body. Your body makes all the cholesterol it needs. Cholesterol is carried through your blood in two different “packages.” One of these packages is a low-density lipoprotein (LDL), also called bad cholesterol. The other is a high-density lipoprotein (HDL), called good cholesterol.
- HDL helps your body get rid of cholesterol, so it doesn’t build up inside your arteries.
- LDL puts cholesterol inside your arteries. Over time, cholesterol and other substances clog your arteries. That can cause chest pain or even a heart attack.
The buildup of plaque in the arteries of your heart can occur over many years. As plaque builds up in the arteries of a person with heart disease, the inside of the arteries begins to narrow, which lessens or blocks the flow of blood. Plaque can also rupture (break open). When it does, a blood clot can form on the plaque, blocking the flow of blood.
These arteries supply oxygen-rich blood to your heart muscle. Coronary heart disease (CHD) is a disease in which a waxy substance called plaque builds up inside the coronary arteries and it is the most common type of heart disease. When plaque builds up in the heart arteries, the condition is called atherosclerosis.
F.A.S.T
It’s important to spread the word about F.A.S.T., the acronym to help people remember the signs of stroke:
- Face drooping,
- Arm weakness or
- Speech difficulty mean it’s
- Time to call 911
You can reduce many risks by making lifestyle changes. But you need information and support.
To lower their risk for heart disease:
- Lose weight – Eat smaller portions and get 21⁄2 hours of physical activity a week
- Eat less saturated fat and sodium
- Eat more fruits and vegetables
- Limit beverages and foods with sugar
- Quit smoking
- Have regular checkups
- Track our weight, waist size, blood pressure, cholesterol, and blood sugar (for diabetes).
Note: You can lower your risk by making some small but important changes to your health, you and your family will have longer, healthier lives.
Physical Activity
Being physically active on a regular basis is one of the best ways to keep your heart, lungs, and whole body healthy. It makes your heart stronger and lowers your risk for heart disease.
Any activity is better than none! But the “intensity,” or how hard your body is working, makes a difference. Increase your intensity gradually. If you have a health problem, check with your health care provider before increasing your physical activity.
- Light-intensity activity, like cooking or cleaning the house, usually doesn’t require much effort. Start light, if that’s what you’re comfortable doing or your provider recommends.
- Moderate-intensity activity, like taking a brisk walk, makes you breathe harder and your heart beat faster. You can still talk but singing would be hard. Work up to at least 21⁄2 hours of moderate-intensity activity a week.
- During vigorous-intensity activity, like playing a game of basketball or jogging, you can’t say more than a few words without stopping for a breath. You need only 75 minutes of vigorous activity a week.
Losing even a small amount of weight can lessen weight-related health problems and reduce the risk of heart disease.
References:
- https://www.cdc.gov/nchs/fastats/deaths.htm
- https://www.nhlbi.nih.gov/sites/default/files/publications/WEHL-On%20the%20Move%20Booklet_508.pdf
- https://www.cdc.gov/heartdisease/facts.htm