Heart health deserves attention long before symptoms appear. Routine checkups, regular physical activity, and healthy eating habits can help reduce the risk of heart disease and identify problems early. On September 29, World Heart Day serves as a reminder to make these preventive measures part of everyday life.
Uncas Health District encourages residents to use the occasion to review their health habits, understand their risk factors, and catch up on preventive care.
Heart Disease by the Numbers
Heart disease remains the leading cause of death in the United States for both men and women. According to the Centers for Disease Control and Prevention:
- About 1 in 20 adults aged 20 and older has coronary artery disease, which affects blood flow to the heart.
- Approximately 805,000 people in the United States have a heart attack each year.
- About 1 in 5 heart attacks is silent, meaning damage occurs without the person realizing they have had a heart attack.
These numbers reinforce the importance of prevention, even when you feel well. High blood pressure, high cholesterol, and smoking are major risk factors, while diabetes, physical inactivity, and excess weight can also increase risk.
Make Preventive Care a Priority
Regular medical care helps you understand your risk and address concerns before they become more serious. Start with these steps:
Know your blood pressure. High blood pressure usually has no symptoms, but it can damage blood vessels and increase the risk of heart attack and stroke. Have it checked regularly, and ask your healthcare provider whether monitoring at home would be helpful. The American Heart Association considers readings below 120/80 mm Hg normal. Your provider can explain your results and treatment goals. Learn more about understanding and managing blood pressure.
Ask about cholesterol and blood sugar testing. These tests help identify conditions that can affect heart health. How often you need them depends on your age, health history, and risk factors.
Discuss your family history. Tell your provider about close relatives who have had heart disease, particularly at a young age. This information can help guide your prevention plan.
Take medications as prescribed. If you take medication for blood pressure, cholesterol, or diabetes, keep taking it as directed. Talk with your provider or pharmacist about side effects, costs, or other concerns before stopping a medication. The CDC’s heart disease prevention guide explains how managing these conditions helps protect your heart.
Build Habits You Can Maintain
Protecting your heart does not require changing everything at once. Start with manageable goals and build on them.
- Move more throughout the week. Aim for at least 150 minutes of moderate physical activity weekly, such as brisk walking. That can be divided into shorter sessions that fit your schedule.
- Choose foods that support heart health. Eat more vegetables, fruit, whole grains, beans, nuts, and lean proteins. Try replacing a salty snack with unsalted nuts or adding beans and vegetables to a favorite meal.
- Make sleep a priority. Most adults need seven to nine hours each night. A consistent bedtime and wake-up time can help establish a routine.
- Work toward a healthy weight. Discuss realistic goals with your healthcare provider, focusing on sustainable habits.
These steps are part of the American Heart Association’s Life’s Essential 8, a framework for improving cardiovascular health.
Avoid smoking, and get help quitting. Quitting smoking reduces your risk of heart disease. Your healthcare provider can help you find support and treatment options. Also, watch sodium intake and drink less alcohol to help prevent or lower high blood pressure. Read food labels to compare sodium levels, especially in packaged foods, soups, and sauces. Find additional guidance through the CDC.
Recognize the Warning Signs
Prevention also means knowing when to act. Heart attack symptoms can include:
- Chest pressure, squeezing, fullness, or pain.
- Shortness of breath.
- Pain or discomfort in the arms, shoulders, back, neck, or jaw.
- A cold sweat, lightheadedness, or faintness.
- Nausea or unusual, unexplained fatigue.
Call 911 immediately if you suspect a heart attack, even if you are unsure. Prompt treatment can reduce damage to the heart muscle.
This World Heart Day, choose one step you can take now: schedule a checkup, have your blood pressure checked, or set aside time for a daily walk. Make that step part of a routine you can continue throughout the year.