Commit to a healthy heart
Prevention’s the key, doctors agree, when it comes to heart disease, the No. 1 killer of women and men in the U.S. Health professionals urge adults to know their modifiable risk factors, which can be controlled through habit and exercise.
“Family history isn’t modifiable, but everything else is,” says Dr. David Rios, a cardiologist with Midwest Heart and Vascular Specialists. “It’s all about prevention.”
In February, American Heart Month, the focus is on the heart and heart disease, which is both preventable and controllable. The modifiable risk factors for cardiovascular disease are high blood pressure, high cholesterol, diabetes and prediabetes, overweight and obesity, smoking, lack of physical activity, unhealthy diet and stress.
“Discuss your risk factors with your doctor and learn what you can do to modify those risks,” Rios says.
Coronary heart disease risk factors beyond control are age, gender, ethnicity and genetics.
Rios recommends that adults with a family history of risk factors — cardiovascular disease, diabetes, high blood pressure — begin regularly monitoring their blood pressure at age 25. He suggests people at higher risk start getting annual routine preventative exams with a physician at age 30 that include a check of vital signs and cholesterol and diabetes screening.
Thirty is a reasonable age for adults in general to begin monitoring blood pressure regularly.
Under new guidelines developed by the American Heart Association (AHA) and the American College of Cardiology, 46 percent of adults in the U.S. are classified as having high blood pressure. The new guidelines consider any systolic reading above 130 or any diastolic reading above 80 to be high blood pressure. Previous guidelines considered anything above 140/90 to be high blood pressure. Lowering the numbers allows for earlier detection and treatment of hypertension to prevent future problems.
Under the new guidelines, normal is within the optimal range of 120/80. Elevated blood pressure is when readings consistently range from 120 to 129 systolic and less than 80 diastolic. Hypertension Stage 1 is when blood pressure consistently ranges from 130 to 139 systolic or 80 to 89 diastolic. Hypertension Stage 2 is when blood pressure consistently measures 140/90 or higher.
Among lifestyle changes that lower blood pressure are: Reducing sodium intake; eating a diet rich in fresh fruits and vegetables, whole grains, fish, skinless poultry and nuts; getting 30 minutes of physical activity daily; managing stress; getting enough sleep; avoiding tobacco; and limiting alcohol consumption.
Health experts stress the importance of proper blood pressure measurement. People should determine their blood pressure based on a series of readings over time, not one reading, advises LiveWell Johnson County, a county health department initiative.
“They should measure it at the same time under the same conditions every day over several days,” Rios says. “Blood pressure fluctuates throughout the day in response to activity and other factors, and many things can affect it.”
Here’s how to get an accurate measurement. Sit quietly and relax for five minutes. Sit up straight with both feet flat on the floor and back supported. Make sure the cuff on the bare arm is the correct size. Keep the arm at heart level with elbow slightly bent, relaxed with palm facing up on a flat surface. Take two or three readings one minute apart.
“You really want an average,” Rios says.
He encourages his patients to invest in a measuring device to monitor their own blood pressure daily and bring their home devices to his office to check for accuracy.
“Prevention is key,” Rios says. “I’d rather prevent a heart attack than have to treat someone after a heart attack.”
