Established by President Lyndon B. Johnson in February of 1964, American Heart Month helps raise awareness of various cardiovascular diseases and the preventative measures all can take. According to the article, “The Evolution of American Heart Month,” annual deaths from cardiovascular diseases and strokes have declined since the first Surgeon General’s report back in 1964, though we still have work to do. “Cardiovascular disease accounts for one of every four deaths in the United States every year, and many of these are preventable,” the article states.
Sadly, the statistics speak for themselves. According to the Centers for Disease Control:
- Heart disease is the leading cause of death for men, women and people of most racial and ethnic groups.
- One person dies every 34 seconds from cardiovascular disease.
- In 2023, 919,032 people died from cardiovascular disease. That is the equivalent of one in every three deaths.
While most think of older generations being susceptible to heart disease, this is entirely not the case. Sadly, younger generations are also experiencing issues with cardiovascular illnesses. All this said, what exactly is cardiovascular disease? According to the American Heart Association, heart and blood disease is related to atherosclerosis which develops when plaque builds up in the walls of the arteries. “This buildup narrows the arteries, making it harder for blood to flow through.” Sadly, if a blood clot forms, it can block the blood flow, causing a heart attack or stroke. Heart disease can also lead to a heart attack which is when blood flow to a part of the heart is blocked by a blood clot. If this clot completely cuts off the blood flow, the part of the heart muscle supplied by that artery dies.
Despite the grim news, heart disease can often be prevented. This February, join the fight against heart disease by reading on for a few simple tips to help all.
Heart Healthy Tip #1: Get an appropriate amount of sleep! According to a fact sheet from the American Heart Association, “Take Action for your Heart: Get Started,” the quality of the sleep also matters. Lack of sleep or getting poor quality sleep increases the risk of having high blood pressure, heart disease and other medical conditions. This said, aim for seven to nine hours of sleep per night. Make sure to go to bed and wake up at the same time each day, and avoid caffeine and nicotine later in the evening.
Heart Healthy Tip #2: Maintain an active lifestyle. Living an active lifestyle will also help lower one’s risk of heart disease and stroke. “Adults should spend at least 150 minutes (two and a half hours) each week doing physical activity,” the association recommends. However, the activities do not need to be planned, just aim to sit less. Park farther away. Take the stairs. March in place or take a walk around the block. Try muscle-strengthening activities like lifting weights, working with resistance bands, doing sit-ups and pushups, or some forms of yoga – whatever works for you. If you do not have a lot of time, try being active for 10 minutes at a time. That is all it takes!
Heart Healthy Tip #3: Choose wisely when it comes to food. This choice can benefit one’s overall health. It is important to make sure one is picking healthy snacks like fruits, vegetables, nuts and other healthy fats instead of sugary or high cholesterol foods. Also, keeping hydrated with water versus sugary soft drinks is another effortless way to maintain a healthy size. Make sure to read the food labels to pick the lowest food in saturated fat, sodium and added sugar.
Heart Healthy Tip #4: Remember, stress can kill. Learn how to manage stress through relaxation techniques that combine breathing and focus attention on pleasing thoughts and images to calm the mind and body. Consider meditation and mindfulness, as they can dramatically lower stress; or take a yoga class to help lower stress and improve mindfulness. It may also offer a supportive community.
Heart Healthy Tip #5: Avoid smoking. Luckily, the number of those smoking is dramatically less than it was back in 1964, when American Heart month was first declared. However, please note that any amount of smoking, even light or occasional smoking, can damage heart and blood vessels. If quitting is a goal, make sure to set an end date and communicate this with families and friends. Joining some type of support group can also help make this goal a reality.
