With heart disease responsible for about one out of every five deaths in the country, it is the leading cause of death in the US. Nonetheless, one in three of these deaths are avoidable, according to the U.S. Centers for Disease Control and Prevention (CDC).
About half of all adult Americans suffer from high blood pressure and cholesterol, which are important risk factors for heart disease and stroke. The good news is that making small lifestyle adjustments can dramatically lower these risk factors.
What steps can you take therefore to successfully reduce your cholesterol and blood pressure? To learn more, Newsweek met with Stephanie Saucier, a cardiologist.
Methods for Reducing Blood Pressure:
Nearly half of adult Americans suffer with hypertension, or high blood pressure, according to the CDC. Your blood pressure typically varies throughout the day to meet your body’s needs, but when it stays high even while you’re at rest, there are issues.
Although arteries are flexible and may adapt to variations in blood pressure, they can stiffen and narrow under prolonged high pressure. The artery walls become even more narrowed and damaged as a result of the accumulation of fatty debris made easier by this narrowing. High blood pressure can cause vascular dementia, heart attacks, strokes, renal, and heart failure if left untreated.
Nutritional Adjustments :
“A healthy diet can help lower blood pressure by 11 millimeters of mercury (mmHg),” stated Saucier.
“This includes a diet high in fiber-rich whole grains, minimizing sodium to less than 1,500 mg/day, and limiting sugar-sweetened beverages to less than 450 calories/week.”
Exercise:
Saucier suggests 150 minutes a week of moderate-intense exercise. “Blood pressure can drop by 5-8 mmHg after exercising.
It’s essential to combine strength training with cardio workouts. Additionally, losing weight can help lower blood pressure; one mmHg is lost for each kilogram lost.
Medications and Surveillance :
Exercise and nutrition, though, might not always be sufficient. “Talking to your healthcare provider about medications that can help lower your blood pressure and keep it less than 130/80 is critical to preventing heart disease,” Saucier stated. Various drugs, including diuretics, calcium-channel blockers, ACE inhibitors, ARBs, or beta blockers, will be suggested according on your medical history.
It’s also crucial to check your blood pressure at home: Make sure you have been sitting or lying down for five minutes before taking the measurement, with your feet flat on the floor and your back straight. The upper arm of the blood pressure cuff should be at heart level and should be on your exposed skin.”
How to Cut Cholesterol in the Blood :
Naturally occurring in your blood, cholesterol is a waxy, fatty material that is vital to metabolism, cellular structure, and the synthesis of hormones and vitamins. It is transported by lipoproteins via the blood and moves throughout your body.
Lipoproteins that carry cholesterol can be classified into two basic types: high-density lipoproteins (HDL) and low-density lipoproteins (LDL). The reason HDLs are often referred to as “good cholesterol” is that they remove excess cholesterol from the body and send it to the liver, so reducing plaque accumulation in the arteries.
The reason LDL cholesterol, also known as LDL-C, is sometimes called “bad cholesterol” is that it travels to the arteries where it can build up and obstruct them.
Nutritional Adjustments :
“Elevated cholesterol levels, or LDL-C, can lead to plaque buildup and restrict blood flow,” explained Saucier. “This buildup increases the risk of heart and blood vessel disease, including atherosclerotic cardiovascular disease.”
Seek for foods high in fiber and low in trans or saturated fats, such as whole grains, nuts, poultry, fish, and fruits, to help decrease cholesterol.
Work out :
It is imperative that you incorporate exercise into your daily regimen. Exercises like swimming, mild weightlifting, and walking can help control cholesterol levels.
Drugs :
Similar to blood pressure, diet and exercise might not be enough on their own. “Talking to your healthcare provider about medications that can more aggressively lower your bad cholesterol is critical,” Saucier advised. “This is especially true if you have had a recent heart event, like a heart attack, or have a high risk of developing one.”
Whose Heart Health Is Enough to Concern Them?
It’s never too early to begin making heart health a priority. “I always tell my patients to be proactive about their heart health, especially if they have had a recent heart event,” Saucier stated.
Saucier’s Personal Heart Health Program “I work out five days a week as part of my personal heart health program. When the weather permits, I like to go on lengthy walks or hikes. I also like to lift weights and ride my stationary bike.
I make an effort to maintain a balanced diet, and berries are one of my favorite foods. I consume a lot of vegetables, lean proteins, and salmon once a week. I also make an effort to sleep for seven to nine hours every night.
“I also check in with my primary care provider annually to ensure my blood pressure, cholesterol, blood sugar, and other risk factors are well controlled.”
Additional Lifestyle Elements :
There are other lifestyle factors besides diet and exercise that can raise the risk of heart disease. “Tobacco and heavy alcohol use can put you at risk for a cardiovascular event,” Saucier stated.
“These drugs may raise your triglyceride levels, which are fat deposits that may clog your blood vessels. Additionally, they worsen inflammation and encourage the accumulation of lipids in plaques that form on the walls of arteries.”
Genetic Elements :
Not to be overlooked is the genetic component. “I recommend asking your family about their heart health because family history of premature heart disease should not be ignored,” Saucier advised.
“In women, a history of gestational diabetes or preeclampsia during pregnancies should also be discussed, as these are independent risk factors for developing heart disease later in life.”
In summary :
You can dramatically lower your risk of heart disease by implementing these suggestions into your daily routine. Healthy eating, frequent exercise, medication when needed, and routine check-ups with your doctor can all help you maintain your blood pressure and cholesterol levels, which will eventually improve the health of your heart.
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