February is American Heart Month

Feb 01, 2022

Cardiovascular disease, including heart disease, stroke, and high blood pressure, is the No. 1 killer of American women and men, taking a life every 36 seconds.

Nearly half of all Americans have at least one major risk factor for heart disease...many don’t know it...and others are slow to act upon warning signs. Risk factors include family history of heart disease, obesity, inactivity, smoking, diabetes, high blood pressure and high cholesterol.  However, by maintaining a healthy diet, getting regular exercise, and not smoking, you can control risk factors and help protect your heart.

Heart disease can be especially deadly for women. It will claim 1 in 3 women's lives, yet only 1 in 5 women know it's their number one killer. In addition, heart disease symptoms are different for women than they are for men, which means oftentimes women don't seek treatment until it's too late.

Here are the risk factors you can control:

• High blood pressure
• High blood cholesterol
• High blood sugar
• Low physical activity level
• Poor diet
• Overweight/obesity
• Smoking

In addition to these risk factors, you also need to make sure you're getting your ZZZZ's each night, as sleep duration and sleep quality have been shown to impact heart health. When we don't get quality sleep, we can be at risk for things like high blood pressure, and elevated cholesterol.  The Centers for Disease Control and Prevention (CDC) recommend the following:

• Aim for 7 to 9 hours of sleep each night.
• Go to bed and wake up at the same time every day (including weekends!).
• Avoid artificial light a few hours before bed.  In other words, put your phone away!
• Avoid caffeine, alcohol and meals close to bedtime.
• Participate in adequate physical activity weekly.

Finally, do your best to manage stress.  When we are feeling anxious or stressed, we might be less likely to eat healthy foods or be active...and more likely to engage in unhealthy behaviors like alcohol, tobacco or other substance use. Chronic stress can put you at risk for factors associated with heart diseease and stroke, such as high blood pressure, weight gain and sleep problems. Find ways to relax, like meditation, taking a walk or chatting with a friend.

Need some help getting started on this journey to a healthy heart?  Here are quick tips to remember:

• Try to get 150 minutes a week of moderate to vigorous activity. That's just 30 minutes a day, and it doesn't all have to happen at once. Taking the stairs, parking farther away, a quick 10-minute walk at lunch...it all counts!
• Fill your plate with heart-healthy fruits and veggies at each meal. We have tasty recipes available to help with your meal planning.
• Stay hydrated with water (limit sugary beverages, caffeine and alcohol).
• Don't smoke (including vaping and other tobacco products). Call the South Dakota Quitline at 1-866-SD QUITS for help.
• Visit your doctor for regular checkups and screenings - know your numbers like blood pressure, blood sugar and cholesterol.
• Manage stress and get your sleep.

Happy Heart Month!