February is American Heart Month when everyone is encouraged to make lifestyle changes to prevent heart disease, the leading cause of death for men and women in the U.S.
If you or a loved one has already been diagnosed with heart disease, you are not alone. According to the Centers for Disease Control and Prevention, approximately one in 20 adults has coronary artery disease (CAD), the most common form of heart disease where blood vessels supplying blood to the heart are blocked or narrowed.
At UCI Susan Samueli Integrative Health Institute (SSIHI), we treat concerns like heart disease with a whole-person health approach that considers the individual’s biological, behavioral, social and environmental factors. Our integrative approaches to cardiovascular health include:
The smallest lifestyle changes can make a big difference over time. By understanding what changes can make a difference, you can be equipped with the tools to manage and improve your heart health.
Dr. Ali Naqvi, MD, MPH, cardiologist at UCI Susan Samueli Integrative Health Institute and UCI Health, and assistant clinical professor of cardiology at UCI Department of Medicine, and Dr. Ryan Herring, MD, MPH, concierge staff physician, offer four tips to keep your heart healthy.
Tip 1: Nutrition
Diet is key for heart health. Limiting saturated fat like high-fat dairy, fatty meat, and processed foods and increasing fiber with fruits, vegetables and whole grains. The American College of Cardiology/American Heart Association (ACC/AHA) strongly recommends adopting a Mediterranean diet, which includes:
- 4-5 servings of fruits and vegetables
- whole grains
- low-fat dairy products
- avoidance of saturated and trans-fats
- consumption of legumes and nuts
- low salt is also beneficial particularly in patients with high blood pressure with daily intake of under 2 grams of salt per day
Tip 2: Physical Exercise
Studies show that getting 150 minutes of aerobic exercise per week can improve heart health. Ideally, try to raise your heart rate enough to reach aerobic levels: moderate is 50-70% of maximum heart rate; vigorous is 70-80% according to the American Heart Association. The exertion should be strenuous enough to have a conversation, but more than that might be too challenging. You should be able to speak, but not sing.
That might sound daunting. However, you can break that down to 30 minutes for five days a week, and the aerobic exercise can be as simple as walking briskly. Even regular walks can reduce the risk of coronary artery disease by 19%, according to the Current Opinion in Cardiology via the National Library of Medicine.
Tip 3: Sleep
Adults need at least 7-9 hours of quality sleep to support heart health. Disrupted sleep due to conditions such as insomnia, obstructive sleep apnea, and restless leg syndrome are linked to increased cardiovascular disease. New research shows that people who suffer from insomnia are 69% more likely to have a heart attack compared to those without insomnia, occurring more often in women. The greatest risk is among those who sleep five or less hours per night on average. Getting restful sleep often requires optimizing lifestyle behaviors, emotional health, and treatment of other relevant medical conditions.
Tip 4: Provider Guidance
Be sure to see your primary care physician or provider for guidance in any changes in your health practices. And be sure to stay up to date on routine screening tests, particularly fasting glucose and cholesterol testing if clinically indicated.
Resources:
American Heart Month | NHLBI, NIH
Cardiovascular Disease | NCCIH (nih.gov)
Heart Disease Facts | Centers for Disease Control and Prevention
Physical Activity and Your Heart | National Heart, Lung and Blood Institute
Walking – The First Steps in Cardiovascular Disease Prevention
SSIH Learning Library (Free resources including healthy recipes, meditations)
Heart Healthy Comfort Food (UCI Health Live Well Blog)
Sleep Disorders and Heart Health
Insomnia Tied to Greater Risk of Heart Attack | American College of Cardiology
