Heart disease is the leading cause of death in the United States. And heart disease and strokes cause more deaths than all forms of cancer combined.
At Kaiser Permanente, we help members stay ahead of heart disease by tracking, treating, and minimizing their risk factors.
Here are some tips on how to take better care of your heart.
Know your risk factors
Understanding your risk factors is the first step to better heart health, says Columbus Batiste, MD, a cardiologist and regional chief of cardiology for Kaiser Permanente in Southern California.
A risk factor is anything that increases your chances of getting a disease.
You’re at higher risk of heart disease if you:
Your family’s medical history also plays a role in your health.
“If you have a family history of heart attacks or strokes, it’s especially important for you to know your blood pressure and cholesterol levels and keep them at healthy levels,” Dr. Batiste said.
Know the warning signs
Dr. Batiste encourages everyone to know the signs of heart issues, such as:
- Chest pain
- Pain in the arms, back, neck, or jaw
- Shortness of breath
- Nausea and stomach pain
- Weakness or extreme tiredness
Just because you have one or more of these signs doesn’t mean you have heart issues. Heartburn and anxiety may also cause these symptoms. Pay close attention to your body so you can recognize changes, Dr. Batiste recommends.
“If you have a new symptom that is persistent and can’t be explained, seek advice or care from a health care professional, especially if it feels painful or makes you uncomfortable,” Dr. Batiste said.
Get (and keep) moving
Exercise is one of the top things you can do to keep your heart healthy.
“The most important thing is to keep moving,” Dr. Batiste said. “Every step adds up to improved health: Aim for 6,000 to 8,000 steps a day.”
Increasing your activity can be simple. Here are a few ideas to help you move more.
- Take short breaks to get up and move.
- Walk regularly, especially after you eat.
- Park your car farther away.
- Climb stairs.
Eat the heart-healthy way
Your diet plays an important role in heart health. For a healthier heart, try these adjustments to your diet.
- Increase your fiber intake.
- Decrease how much salt, sugar, and saturated fats you eat.
- Cut out trans fats.
Whole, plant-based foods are full of nutrients. Add more fruits, vegetables, beans, unsweetened oatmeal, flaxseed, and walnuts to your diet, Dr. Batiste recommends.
“While limiting saturated fats and eliminating trans fats can reduce your blood cholesterol, don’t be afraid of all fats. Polyunsaturated fats, found in whole foods such as nuts, seeds, and avocados, can reduce your risk of heart disease if eaten in small amounts,” Dr. Batiste said.
Understand unique risks for women
Heart research has historically focused on men. So, many symptoms women experience aren’t as widely known or recognized.
The most common sign of a heart attack in both men and women is chest pain. However, women are more likely to experience other symptoms, such as dizziness, nausea, tiredness, and back discomfort.
Researchers have also found that women are more likely to develop heart conditions that can be stress-induced. Women need to understand their risk factors and have their doctor regularly monitor the signs for coronary artery disease, arrhythmia, and heart failure.
“About 45% of women over the age of 20 have some form of heart disease. Fewer than 50% of pregnant women have good heart health. I encourage all my patients — especially women and other people with risk factors — to pay close attention to their health. Don’t hesitate to talk to your doctor if you notice any changes,” Dr. Batiste said.
Learn more about heart health.
