Today we will go over the habits that could be putting you at risk for a heart attack and how you can make changes to ensure a long and happy life!
As we age, concern about heart health grows. It is important to take this seriously, but if you take the right steps to build a heart-healthy lifestyle, then there is no reason for concern.
ARE YOU AT RISK FOR A HEART ATTACK?
Men over 45 and women over 55 are at higher risk for heart attacks than their younger counterparts. But, no matter what your age, your lifestyle choices are going to have a huge effect on your heart health.
Here are some habits and conditions that might be putting you at high risk for heart disease, and ways to help change them!
High Blood Pressure
Having high blood pressure is a top indicator of future heart issues.
If you have had a high blood pressure diagnosis, it is important to make changes to your diet and lifestyle to lower your blood pressure.
Check out my post, “Top 10 Foods That Lower Blood Pressure” to find out how food can help you lower your blood pressure!
Obesity
Obesity raises your risk for diabetes, high blood pressure, and heart disease.
For every one-point increase in BMI, over the healthy range, comes a 5-7% increase in the chance of heart failure.
Maintaining a healthy body weight is one of the most important factors in remaining heart healthy.
In addition to improving your heart health, losing weight can help you reduce symptoms of a wide range of diseases from diabetes to autoimmune and metabolic disorders.
You can use the chart below to determine your BMI. Though BMI is not the most accurate reading, since it does not take into account gender or muscle mass, it can be a good point of reference to see if you need to lose weight to improve your health.
If you need to lose weight to reach your health goals and reduce your risk of a heart attack, check out some of my other blog posts for lots of information on how to build a healthy, sustainable diet and lifestyle!
Diabetes & heart health
The Centers for Disease Control and Prevention (CDC) reports a 90% increase in new cases of diabetes in the last decade. This is largely due to an increasingly poor national diet of sugar and processed foods. (You can read more about it here, “State-specific incidence of diabetes among adults–participating states, 1995-1997 and 2005-2007“)
If you have been diagnosed with diabetes, or are pre-diabetic, you could be at high risk for heart disease.
However, with a proper diet, you can reduce your insulin sensitivity and improve your health.
Though I normally recommend a balanced diet of all the food groups, a ketogenic diet can be extremely beneficial if you are struggling with insulin resistance.
Along with an increased risk of heart disease, Medline Plus, “Diabetes Complications” can put you at risk for several other health issues, so it is important to address this right away.
Lack of physical activity
In today’s world, many of us spend the majority of our time sitting. Unless you work for a delivery or construction company, you are likely sitting on your computer working all day.
Going to the gym daily is a great start, but that is only an hour of your day and it is important to be moving around more than that.
Studies have shown that people who get light physical activity throughout their day reduce their risk of heart disease by 22%.
If you work in an office, try to get out for a long walk at lunchtime and take a lap around the office once an hour. If you work from home, pacing while you are on the phone or in a zoom meeting where you don’t have to be on the screen is a great way to increase your physical activity.
Stress & heart attacks
Stress increases your levels of cortisol and adrenaline, which can put a strain on your heart when your levels are raised for an extended period.
Managing stress levels is an important part of reducing your risk of a heart attack. Avoid stress when you can.
If you work for a company or are in a relationship that just brings constant stress with little positive benefits to your health, it may be time to look for something that better supports your wellbeing.
Of course, there are going to be unavoidable stresses in your life, so learn to stay non-reactive to these situations, and your levels of stress hormones will not become as elevated.
You should also have daily practices that help you relax and release stress. This means taking time to go to the gym, spend time with family, get outdoors, meditate, or do any other activity that helps you relax.
Yes, relaxation is an important part of a healthy lifestyle!
Smoking increases risk of a heart attack
Yes, we all know that smoking is bad and that it can lead to elevated blood pressure and risk of heart disease.
Quitting smoking is no easy task. If you struggle to give up the habit, you are not alone.
70% of smokers report a desire to quit, but only about 7% annually are successful.
Don’t worry, I have to secret trick for you!
Hypnotherapy is extremely successful in helping people quit smoking. With a qualified therapist, you can target the source of the habit in your subconscious and change your life!
If you struggle to quit smoking, I urge you to give it a try. It usually takes only two 90-minute sessions for amazing results!
YOU CAN LIVE A HEART-HEALTHY LIFE!
If you are worried about your health, there are lots of easy changes that you can make to live a long, healthy life!
Focus on eating a balanced diet with lots of whole foods, drink lots of water, get plenty of sleep, and lower your stress levels.
If you need some help losing weight or lowering your blood pressure, please don’t hesitate to reach out!
It is my pleasure to help my clients develop healthy habits that will improve their quality of life.