Heart Health Explained: Signs & Symptoms, Prevention, and Screenings.

1. What is referred to when we talk about “heart health?"

“Heart Health” simply refers to the lifestyle choices we make that contribute to a healthy cardiovascular system- which includes the heart, arteries and veins. The goal is to have a healthy cardiovascular system not just today, but far into the future. The heart pumps blood carrying oxygen through the blood vessels, and because every tissue in our body relies on oxygen delivered in our bloodstream, the health of our heart and blood vessels is of the utmost importance. A healthy, well-functioning cardiovascular system ensures the efficient delivery of oxygen and nutrients throughout the body, supporting overall metabolism, energy, and well-being. 

2. What are daily habits with the biggest positive impact on heart health?

There are small things you can do every day that, over time, can have large positive impacts for your cardiovascular health. 

• Eat Healthy. Increase your intake of fruits, vegetables, fiber-rich foods, and lean proteins. Decrease your intake of processed foods, trans fats, carbohydrates, and sugar. Eat an appropriate number of calories for your age and energy expenditure.  Online calorie calculators can be a good place to start but beware, they tend to overestimate the number of daily calories you actually need.
• Exercise Daily. This does not need to be intense exercise. A 10-20-minute walk can be very beneficial. Increasing the number of steps per day is a popular movement goal, with many striving for exceeding 10,000. Of course, if your goal is to lose significant weight or to gain muscle mass, you would need to incorporate other activities into your routine. But the point is to move your body in some form every day.  
• Decrease Your Stress Level. This may seem easier said than done, but remains an important part of cardiovascular health. Exercise, yoga, stretching, meditation, prayer, or spending time in nature can help alleviate some of the daily stress we all carry with us. 
• Get enough sleep. We should aim for 8 hours of sleep per night. Your bedroom should be dark, quiet, cool, and free from noise like TVs.  
• Don't smoke. There is no safe amount of smoking. Also, more research is suggesting there really is no safe amount of alcohol either, so limit the drinks. The best drink is what nature intended -  water.

3. What early warning signs of heart disease do people often ignore?

There can be some early warning signs, but they can often occur slowly and go unnoticed.  Patients may feel fatigue, a sense of slowing down, or getting winded sooner. Later warning signs include chest discomfort or pressure, pain in the legs (especially with walking), vision changes, or swelling in the legs or feet.    

4. Which ones, and how often should heart health tests be checked? 

See your Primary Care physician at least yearly for a checkup. Your blood pressure and pulse will be measured and necessary labs checked.  Underlying heart risks if present, such as diabetes, obesity, high blood pressure, high cholesterol and smoking will be assessed. Any positive family history of cardiovascular disease will be considered. If needed, further testing will be ordered to evaluate cardiovascular health such as an electrocardiogram (EKG), echocardiogram or stress test. 

5. What heart health advice would you give to someone who feels “too young to worry about it?"

 Everyone should prioritize their heart health. Heart disease doesn’t develop overnight. The damage to our heart and blood vessels builds slowly and silently over decades. Both the young and old, should understand that a blocked artery today often started as small cholesterol deposits decades years earlier. By the time symptoms appear, the process has usually been underway for a long time. The good news is that early action has great power to prevent future problems. Also, it can be possible to reverse some damage that is already done.  It’s never too early to start living a healthy lifestyle.