Heart Disease’s Kryptonite: 7 Scientifically Approved Life Hacks
Cardiovascular disease — think heart attack, stroke, and more — remains the leading threat to life in the United States. However, what if I told you that science uncovered life hacks akin to kryptonite capable of thwarting cardiovascular disease advances?
Cardiovascular disease can refer to any of several conditions:
- Heart disease
- Heart attack
- Stroke
- Heart Failure
- Arrhythmia
- Heart valve problems
Today’s Goals
This essay aims to unravel seven lifestyle recommendations rooted in scientific research, offering practical insights accessible to everyone.
As I delve into each life hack supported by credible references, I will try to demystify cardiovascular disease risk reduction and empower you to take proactive steps in dropping your chances of suffering from the disease.
1. Heart Disease’s Kryptonite: Move — Aim For 30 to 60 Minutes Daily
Move regularly, and you can lower your heart disease risk.
There are several reasons physical activity lowers cardiovascular disease risk, including these:
- Exercise helps regulate weight.
- Movement lowers the risk of other conditions that can tax the heart, such as type 2 diabetes, high blood pressure, and high cholesterol.
- Physical activity lowers inflammation.
What Cardiovascular Diseases Does Moving Reduce?
Physical activity lowers coronary artery disease, stroke, and heart failure risk.
How much benefit do you get from moving? Here are the results in graphic form:
The heart failure findings regarding exercise type were similar for men and women.
Action
Physical activity guidelines generally suggest we aim for at least:
- 150 minutes a week of moderate aerobic exercise. Walking at a brisk pace is a good example.
- 75 minutes a week of vigorous aerobic activity, such as running.
- Two or more strength training sessions a week.
Recommendations
Learn about the Physical Activity Guidelines recommendations for people of all ages and stages of life.www.nhlbi.nih.gov
Pro Tip: Here’s the part we clinicians don’t say enough about: Even shorter activity bouts promote heart health. If you cannot meet these guidelines, just move. Even five minutes matters. Garden, take the stairs, do some housekeeping, and walk the dog. You can build up your frequency and intensity over time.
2. Heart Disease’s Kryptonite: Sleep — Aim for 7 to 9 Hours
I begin with this quote from William Shakespeare’s Macbeth.
“Innocent sleep. Sleep that soothes away all our worries. Sleep that puts each day to rest. Sleep that relieves the weary laborer and heals hurt minds. Sleep, the main course in life’s feast, and the most nourishing.”
Sleep is a topic we should highlight more when we talk about cardiovascular health.
Did you think adequate sleep would be on the list of 7 cardiovascular disease life hacks?
Here’s the problem: If you get insufficient sleep, you have a higher risk of several conditions that hurt cardiovascular health:
- High blood pressure. The Nhanes study showed an increased risk of hypertension in subjects who slept five or fewer hours.
- Heart attack. A Japanese study showed that short time sleep (5 or fewer hours daily) and frequent lack of sleep (two or more days/week with under 5 hours of sleep) were associated with a two to threefold increased risk of a heart attack.
- Diabetes. Sleep durations of six hours or less or nine hours or more are associated with an increased prevalence of diabetes and impaired glucose tolerance.
- Depression. Depression and sleep problems are closely intertwined: insomnia significantly elevates the likelihood of developing depression, and a large majority (75%) of people with depression struggle with sleep.
- Obesity. Insufficient or poor-quality sleep is linked to an increased risk of obesity, impacting appetite-regulating hormones and potentially leading to weight gain and other health issues.
Weighted Blankets and Sleep
medium.com
3. Heart Disease’s Kryptonite: Eat A Heart-Healthy Diet
A diet rich in vegetables, fruits, beans, lean protein, low-fat dairy, whole grains, and healthy fats like olive oil and avocado can significantly benefit cardiovascular health.
A heart-healthy diet can improve blood pressure and cholesterol levels and reduce the risk of developing type 2 diabetes.
The Mayo Clinic (USA) 8-step approach
- Control portion sizes. Choose smaller plates or bowls to help with portion control. Make fruits and vegetables a bigger part of your meals for their low-calorie and high-nutrient content. Be mindful of and reduce your intake of high-calorie, high-sodium foods, including refined, processed, and fast food. Judging serving size gets easier with practice. In the meantime, using measuring cups, spoons, or a scale can be very useful.
- Eat more fruits and vegetables. Keep washed and cut vegetables in your refrigerator to make it easy to grab healthy snacks. Place fruit in a visible bowl on your kitchen counter to remind yourself to enjoy it.
- Choose whole grains. At least half of the grains you eat should be whole grains. Choose whole-wheat bread, whole-grain bread, high-fiber cereal (with at least 5 grams of fiber per serving), whole-grain pasta, oatmeal, and whole grains such as brown rice, barley, and buckwheat (kasha).
- Limit unhealthy fats. Reducing your saturated and trans fats can significantly benefit your heart by helping to lower blood cholesterol. High cholesterol can contribute to atherosclerosis, the build-up of plaque in arteries, which elevates your risk for coronary artery disease, heart attack, and stroke.
- Choose low-fat proteins. Lean options: Choose lean meat, poultry (skinless), fish, low-fat/fat-free dairy, and eggs. Opt for lower-fat versions like skinless chicken over fried and skim milk over whole milk. Fish is generally healthier than high-fat meats. Cold-water fish like salmon, mackerel, and herring are high in omega-3s, which can lower blood fats. Other omega-3 sources include flaxseed, walnuts, soybeans, and canola oil. Beans, peas, and lentils are excellent low-fat, cholesterol-free protein sources. Substituting plant protein for animal protein reduces fat and cholesterol intake while increasing fiber.
- Limit salt. The American Heart Association recommends that adults consume no more than 2,300 milligrams (mg) of sodium daily. That’s about a teaspoon of salt. Ideally, you should have no more than 1,500 mg of sodium daily.
- Plan by creating daily menus. Create daily menus using the six tips described above.
- Indulge in a treat on occasion.
4. Heart Disease’s Kryptonite: Watch Weight, Lower Heart Risk
Excess weight, especially abdominal fat, contributes to conditions like high blood pressure, high cholesterol, and type 2 diabetes, all of which increase heart disease risk.
Weight loss benefits can be seen even with a small reduction.
Losing just 3 to 5 percent of your weight can improve triglyceride levels and blood sugar and lower the risk of type 2 diabetes.
On the other hand, a 5-point increase in BMI appeared to be linked to a 32 percent higher risk of heart failure.
Losing more weight can further benefit blood pressure and cholesterol.
Weight: A Silent Heart Risk
A recent study finds that much of the cardiovascular disease seen in severely overweight people is driven by more than…www.hopkinsmedicine.org
Action: Weight Management
Prioritize healthy weight management.
Empower yourself with knowledge about your heart health.
Get your heart risk evaluated and familiarize yourself with your key health numbers: BMI (a suboptimal measure, I know), blood pressure, blood sugar, and cholesterol.
5. Heart Disease’s Kryptonite: Manage Stress
We all experience stress.
However, chronic stress can elevate blood pressure and other risk factors for heart disease.
Here are some of the ways stress hurts your heart:
- Inflammation. Long-term stress can cause body inflammation to rise, contributing to increases in arterial plaque build-up. This change can lead to problems such as coronary artery disease.
- Adrenal hormones surge. Adrenaline enhances alertness during stress but also elevates heart rate and blood pressure. Chronically high adrenaline can damage the heart. Similarly, prolonged high levels of the stress hormone cortisol raise blood pressure, blood sugar, cholesterol, and triglycerides.
- Plaque rupture. Short-term stress can also have consequences. The adrenaline spike can contribute to plaque rupture in those with plaque in their arteries. This rupture can then cause a blood clot that obstructs blood flow, potentially leading to a heart attack.
- Symptom worsening. Sudden stress can worsen symptoms in people with pre-existing heart problems like arrhythmias (irregular heartbeats).
- Indirect effects. Feeling trapped in chronic stress can lead to unhealthy coping behaviors. Stress is linked to poor diet, smoking, and increased alcohol use, which can result in health problems like high cholesterol and hypertension — major risk factors for heart disease.
Managing stress effectively involves identifying your stressors.
You should consider practicing relaxation techniques like deep breathing or meditation. I use exercise, a balanced diet, and a strong support system.
Prioritizing self-care and setting realistic expectations can also significantly reduce stress’s impact on your well-being.
Please talk to your healthcare provider about your stress.
6. Heart Disease’s Kryptonite: Don’t Use Tobacco
Quitting smoking or smokeless tobacco is a top way to protect your heart. Even avoiding secondhand smoke is important.
Tobacco chemicals damage the heart and blood vessels, and cigarette smoke reduces blood oxygen.
These changes force the heart to work harder and raise blood pressure and heart rate.
The good news is that heart disease risk begins to decrease within a day of quitting, and after a year, it’s cut in half compared to continuing smokers.
The U.S. Centers for Disease Control observes:
“Quitting smoking has health benefits at any age, no matter how long or how much you have smoked.”
7. Heart Disease’s Kryptonite: Avoid Infections
Did you know that infections can impact heart disease risk?
Certain infections, such as gum disease, may increase the risk of developing heart and blood vessel diseases.
Therefore, it is important to maintain good oral hygiene through daily brushing and flossing and regular dental checkups.
Additionally, other illnesses caused by infections can exacerbate existing heart conditions.
Infections may be a ‘trigger’ for heart attack, stroke
New research links pneumonia and other infections to an increased risk of having a heart attack or stroke within three…www.heart.org
Vaccinations play a crucial role in protecting against infectious diseases.
Experts recommend that we stay current on the following vaccinations:
- Annual flu vaccine
- COVID-19 vaccine to reduce the likelihood of severe illness
- Pneumococcal vaccine to lower the risk of specific bacterial infections
- Tdap vaccine for protection against tetanus, diphtheria, and pertussis
It’s always a good idea to consult your healthcare professional to determine if other vaccines are necessary for your health.
8. Get Regular Screenings
Regular screenings help detect high blood pressure, high cholesterol, and type 2 diabetes.
Early detection allows for timely intervention and management.
- Blood Pressure. Starting in childhood, at least every two years from age 18. Annually for those aged 18–39 with risk factors or anyone 40 and older.
- Cholesterol. Initial screening between ages 9 and 11 (earlier if risk factors are present). Every five years after the first test. Every 1–2 years for women aged 55–65 and men aged 45–65. Annually for individuals over 65.
- Type 2 Diabetes. If you have risk factors like being overweight or having a family history of diabetes, you should have early screening. The screening should start at age 45, with repeat testing every three years if no risk factors exist.
If you are diagnosed with high cholesterol, high blood pressure, or diabetes, consult your healthcare provider.
They may recommend medication and lifestyle changes.
Finally, reduce your heart disease risk by adhering to prescribed medications and maintaining a healthy lifestyle.
Final Thoughts — Heart Disease’s Kryptonite: 7 Scientifically Approved Life Hacks
These seven scientifically approved life hacks are powerful tools.
You can actively reduce your cardiovascular disease risk by doing the following:
- Getting adequate physical activity
- Obtaining sufficient sleep
- Eating well
- Managing stress
- Not using tobacco
- Avoiding infections
- Getting regular screenings
Remember, the small, consistent choices collectively build a shield against heart disease’s advances.
As we navigate the complexities of health, let these life hacks guide you.
They transform scientific knowledge into practical actions that empower you to a healthier, heart-disease-resistant life.
What is your favorite lifestyle hack for cancer risk reduction?
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