What are the 5 key heart health numbers you need to track? How can you take simple steps to boost your heart health in just minutes? Discover the truth about popular heart supplements and surprising body cues that may signal a heart concern. Get the inside scoop from heart health experts.

Mastering the 5 Heart Health Numbers That Matter Most

Your heart is the hardest-working muscle in your body, pumping life-sustaining blood and oxygen to every cell. Keeping this vital organ healthy is crucial, but where do you start? Experts recommend focusing on five key numbers that provide a snapshot of your heart health:

1. Blood pressure: Aim for less than 120/80 mm Hg. High blood pressure strains the heart and can lead to heart attack or stroke.
2. Cholesterol: Total cholesterol should be less than 200 mg/dL, with LDL (“bad”) cholesterol under 100 mg/dL and HDL (“good”) cholesterol over 40 mg/dL for men and 50 mg/dL for women.
3. Blood sugar: For optimal heart health, fasting blood sugar should be less than 100 mg/dL.
4. Body mass index (BMI): A BMI between 18.5 and 24.9 indicates a healthy weight range. Excess weight strains the cardiovascular system.
5. Waist circumference: Women should aim for less than 35 inches, men less than 40 inches. Abdominal fat is linked to heart disease risk.

Knowing and tracking these five numbers can help you and your doctor catch potential problems early and take action to keep your heart strong and healthy.

Simple Strategies to Boost Your Heart Health in Minutes

You don’t need to overhaul your entire lifestyle to make a big difference in your heart health. Try these easy, effective tips that take just minutes a day:

• Get moving: Aim for at least 30 minutes of moderate exercise most days of the week. Even short 10-minute walks can help.
• Eat heart-smart: Focus on fruits, vegetables, whole grains, lean proteins, and healthy fats like olive oil and avocado.
• Manage stress: Take breaks to breathe deeply, meditate, or engage in a relaxing hobby. Chronic stress takes a toll on the heart.
• Quit smoking: Smoking is one of the biggest risk factors for heart disease. Quitting can significantly improve your heart health.
• Get enough sleep: Aim for 7-9 hours per night. Lack of sleep is linked to high blood pressure and other heart problems.

Incorporating these simple habits into your daily routine can go a long way in supporting your cardiovascular well-being.

Separating Fact from Fiction: The Truth About Popular Heart Health Supplements

The supplement aisle can be overwhelming when it comes to heart health. Do these products actually deliver on their promises? Let’s take a closer look:

Omega-3 Fish Oils

These supplements may help lower triglycerides and slightly reduce the risk of heart attack and stroke in people with existing heart disease. However, the evidence for their effectiveness in healthy individuals is mixed.

CoQ10

Coenzyme Q10 is involved in energy production in the heart muscle. Some research suggests it may slightly lower blood pressure, but the overall evidence for its heart health benefits is inconclusive.

Garlic

Garlic has been touted for its cardiovascular benefits, but the data is limited. While it may modestly lower blood pressure and cholesterol, the effects are modest at best.

Red Yeast Rice

This supplement contains a natural statin that can help lower LDL cholesterol. However, it carries similar risks and side effects as prescription statins, so it should be used with caution and under medical supervision.

The bottom line? While some supplements may provide modest benefits, they should not replace standard, proven treatments recommended by your doctor. Focus on lifestyle changes first for the greatest heart-healthy impact.

Surprising Body Cues That May Signal a Heart Concern

You may be familiar with classic heart attack symptoms like chest pain and shortness of breath, but some early warning signs are more subtle. Pay attention to these surprising bodily cues that could indicate an underlying heart issue:

Swollen Legs or Ankles

Fluid buildup in the lower extremities, known as edema, can be a sign of heart failure, where the heart struggles to effectively pump blood.

Frequent Urination

Waking up multiple times during the night to urinate may signal that your heart is having trouble circulating blood efficiently, causing fluid buildup.

Persistent Fatigue

Unexplained, ongoing tiredness can be an early symptom of heart disease, as the weakened heart struggles to pump enough oxygen-rich blood to the body’s tissues.

Cold Hands and Feet

Poor circulation, which can stem from conditions like peripheral artery disease or Raynaud’s phenomenon, may manifest as chronically cold extremities.

If you notice any of these unusual physical signs, don’t ignore them. Consult your doctor to get to the root of the issue and take proactive steps to safeguard your cardiovascular health.

Eating Heart-Healthy on a Budget

Fueling your body with nutritious, heart-smart foods doesn’t have to break the bank. Follow these tips to enjoy delicious, affordable meals that nourish your cardiovascular system:

Focus on Whole, Plant-Based Foods

Fruits, vegetables, whole grains, beans, lentils, and nuts are naturally low in saturated fat and cholesterol while providing fiber, vitamins, and minerals that support heart health.

Buy in Bulk

Purchase items like brown rice, oats, nuts, and frozen fruits and veggies in larger quantities to save money per serving.

Opt for Canned and Frozen Produce

Canned and frozen fruits and vegetables are just as nutritious as fresh and often more affordable, especially when produce is out of season.

Plan Ahead

Take some time each week to meal prep heart-healthy dishes in batches, so you always have easy, nutritious options on hand.

With a little planning and creativity, you can enjoy a diet rich in heart-healthy foods without blowing your budget.

The Link Between Stress and Heart Disease

Stress is a ubiquitous part of modern life, but its impact on the cardiovascular system shouldn’t be underestimated. Chronic stress can contribute to the development of several heart disease risk factors:

High Blood Pressure

Stress hormones like cortisol can cause blood vessels to constrict, leading to elevated blood pressure over time.

Unhealthy Behaviors

People under stress may be more likely to cope with unhealthy habits like overeating, excessive alcohol consumption, and physical inactivity – all of which compromise heart health.

Inflammation

Stress triggers the body’s inflammatory response, which can damage the delicate lining of blood vessels and increase plaque buildup in the arteries.

To protect your heart, make stress management a priority. Incorporate relaxation techniques like meditation, deep breathing, or yoga into your daily routine. Seek support from loved ones, and don’t hesitate to speak with a mental health professional if you’re struggling to cope with stress in a healthy way.

Simple Cooking Strategies for a Healthy Heart

Preparing nutritious, heart-smart meals at home is one of the best ways to take control of your cardiovascular health. Try these easy cooking tips to make mealtime more heart-healthy:

Swap Saturated Fats for Unsaturated Ones

Use olive oil, avocado oil, or nut oils instead of butter, lard, or tropical oils high in saturated fat.

Embrace Herbs and Spices

Flavorful seasonings like garlic, ginger, turmeric, and cayenne pepper can add big taste without the need for excess salt or sugar.

Bake, Grill, or Sauté, Avoid Frying

Cooking methods that use little to no added fat, like baking, grilling, or sautéing, are better for heart health than deep frying.

Load Up on Produce

Fill half your plate with a variety of colorful fruits and vegetables, which are packed with fiber, vitamins, and antioxidants.

With a few simple tweaks to your cooking approach, you can whip up tasty, heart-healthy meals that your whole family will enjoy.

Heart Health | Johns Hopkins Medicine

Stay Healthy

5 Heart Numbers You Need to Know

Stay Healthy

5 Healthy-Heart Steps That Take Just Minutes

Eat Smart

The Truth About 4 Popular Heart Health Supplements

Know Your Risks

Risk Factors for Heart Disease: Don’t Underestimate Stress

Know Your Risks

Surprising Body Cues That Could Be a Heart Concern

Eat Smart

Heart-Healthy Eating on a Budget

Heart Health Wellness and Prevention 

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Healthy Heart | p4spb

Heart health plays an important role in a full human life. Cardiovascular diseases rank first among the causes of death in people in the world, incl. and Russia. And sadly, these diseases are getting younger and younger. The statistics of cardiovascular diseases looks disappointing: about 17.9 million people die annually in the world, including 1.3 million in Russia. Heart and vascular diseases in Russians account for 53% of total mortality. The main role here is played by coronary heart disease and arterial hypertension with its complications – myocardial infarctions and strokes. If all over the world heart attacks and strokes on average lead to a fatal outcome of one person per thousand, then in our country – three per thousand population.

The state of the organs and systems of the body, and hence the life expectancy of a person, depends on the proper functioning of the heart and the entire cardiovascular system.

An unhealthy lifestyle that leads to the development of diseases of the cardiovascular system is most often formed in childhood and adolescence, and with age, the risk of heart and vascular diseases only increases.

Risk factors that negatively affect the cardiovascular system of a teenager: lack of physical activity, unhealthy diet and obesity, harmful use of alcohol and tobacco, the presence of negative emotions.

​

Prevention of cardiovascular diseases should start from childhood. The following rules for a healthy heart will help strengthen the young heart of a teenager:

​

Rule 1. Physical activity!

Low physical activity leads to weakness of the heart muscle. The heart does not fully cope with its functions, and violations occur. Physical activity is simply necessary for your heart: this is gymnastics, swimming, walking, cycling, tennis, walking in the fresh air, feasible work. Such physical activity strengthens the cardiorespiratory system, normalizes blood pressure, lowers cholesterol and blood sugar levels.

Regular exercise reduces the risk of cardiovascular disease by 3 times. To prevent diseases of the heart and blood vessels, physical activity is required, and the heart – like any muscle – requires physical training.

Active lifestyle – strong and healthy heart!

​

Rule 2. Healthy eating!

Proper nutrition is an important part of a healthy lifestyle. A teenager should eat regularly: 4-5 times a day in small portions with breaks no more than 3-4 hours, at the same time; have dinner no later than 2-3 hours before bedtime. Fluid needs to be consumed up to 2 liters per day. Adolescents need more nutrients and energy than children and adults (they should receive at least 29 per day00-3100 kcal). At the same time, their diet should be healthy and balanced: include a sufficient amount of fresh vegetables and fruits, lean meat, milk

and dairy products, vegetable oils, legumes, cereals, sea fish and seafood.

It is necessary to limit or eliminate the presence in the diet of fast carbohydrates, salt, flour, sweet, fatty and fried, the so-called fast food and other unhealthy foods.

Obesity in adolescents is based on an imbalance between the intake of energy in the body and its expenditure. The development of obesity as a result of overeating against the background of low physical activity leads to fatty deposits both in the heart and in the vessels – all this increases the risk of heart disease. Correction of nutrition, increasing the physical activity of a full child are the necessary components of the normalization of his weight.

A healthy diet can significantly reduce the risk of heart disease.

​

Rule 3. Give up bad habits!

Smoking is the main enemy of your heart. Nicotine raises the level of cholesterol in the blood and destroys blood vessels. Tobacco smoke contains a huge amount of carcinogens that can lead to atherosclerosis. After one cigarette smoked, blood pressure rises, the risk of thrombosis and blockage of the arteries increases. Vasoconstriction during smoking causes oxygen starvation – hypoxia. Those who smoke several cigarettes a day have a 2-fold increase in the risk of stroke and heart attack. And the nicotine contained in cigarettes accumulates and settles in the bronchi and lungs.

Excessive and frequent consumption of alcoholic beverages and beer can damage the muscles and blood vessels of the heart. There may be disturbances in the rhythm and work of the heart. In the future, cardiomyopathy and various irreversible disorders in the structure and functioning of the cardiovascular system may develop.

​

Rule 4. Learn to manage stress!

Stress and negative emotions negatively affect heart health. These phenomena can lead to an increase in blood pressure, increase the load on the heart muscle. It is impossible to avoid stress and negative emotions in everyday life, but learning to cope with them is quite possible.

It is necessary to learn how to rest properly. Healthy sleep lasts 7-8 hours. To improve sleep quality, try to go to bed and wake up at the same time, stop watching TV and scrolling through the social media feed before bed.

Regular medical examinations are also important for the early detection of heart problems.

The main ways to reduce the risk of heart disease should be controlled by YOU, not the doctor!

For the prevention of diseases of the cardiovascular system, you will not need special pills, but only a responsible attitude towards yourself and your body, incl. and to your heart.

​

According to the World Heart Federation, 80% of heart disease is preventable through a healthy lifestyle!

A healthy lifestyle becomes most effective if it is adopted by parents, if their behavior, culture of communication, nutrition, hygiene habits, adherence to physical culture will be the conditions of everyday life for the child.

How to keep your heart healthy

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Content:

• How to protect the heart from disease: what you need to know about the risk group

• When to see a doctor

• How to save the heart and blood vessels: leaflet

Unfortunately, we often think about how to maintain a healthy heart after the onset of signs of cardiovascular disease. Although it is possible to protect yourself from CVD even with a hereditary predisposition, since most of the risk factors are manageable. Even if you are diagnosed with a heart disease, you can live a fairly long and fulfilling life with adequate treatment and prevention – only 25% of patients die suddenly, even before the onset of symptoms of CVD.

How to protect the heart from disease: what you need to know about the risk group

There are many ways to keep the heart healthy, and these methods are available to each of us. First you need to determine if you are at risk.

Even if you have never been bothered by signs of heart disease, it is worth being reasonably vigilant and getting an examination. People aged 18-39 years need to check the heart every 3 years, patients over 40 years of age are shown an annual diagnosis. Even such a simple and affordable method as electrocardiography helps to detect heart problems in time and take action. According to statistics, 50% of the adult population suffer from one or another CVD: arterial hypertension, coronary artery disease, heart failure, arrhythmias, etc., sometimes without even knowing their diagnosis.

CVD risk factors:

• Age over 40 years (for men), over 50 years (for women).
• Burdened heredity (any CVD in the anamnesis of relatives).
• High levels of bad cholesterol.
• Increased blood pressure.
• Thyroid disease, diabetes.
• Obesity.
• Sedentary lifestyle.
• Smoking.
• Stress.

Scientists have done a lot of research to determine how certain factors affect the health of the heart and blood vessels. So, it was found that with physical inactivity, the fibers responsible for the work of the heart muscle and vascular walls atrophy. With any kind of stress, the production of adrenaline increases, namely, hormones cause the most severe symptoms of CVD – pain, heaviness in the chest, heart failure. Fortunately, the impact of stress on the body can be reduced through physical activity, walking, socializing and joyful emotions. It has been noted that with laughter, blood flow improves by 20-25%, as with physical exercise.

But even if you do not belong to the risk group and you have never been bothered by diseases of the cardiovascular system, this does not mean that CVD will never touch you. Over the years, the heart and blood vessels wear out in everyone, and the right lifestyle helps to maintain health.

When to see a doctor

Every person, especially middle-aged or elderly, at least once experienced discomfort in the region of the heart, especially against the background of fatigue, psycho-emotional overstrain, lack of sleep. A single symptom is not yet a reason to call an ambulance, but still a reason to at least undergo an ECG.

What signs may indicate CVD:

• weakness, dizziness, loss of consciousness, fatigue more than usual;
• clammy cold sweat;
• increased heart rate;
• unexplained anxiety, panic attacks;
• shortness of breath, cough;
• pain in chest, teeth, shoulder blade, shoulder;
• nausea.

These signs may indicate CVD, but are also characteristic of other diseases, so the diagnosis needs to be clarified. But there are so-called “red flags” – dangerous symptoms that cannot be ignored: these are acute chest pains with a clear localization (may indicate exertional angina, heart attack), facial distortion, motor disorders and slurred speech (observed with a stroke).

How to save your heart and blood vessels: a reminder

Prevention is the easiest way to keep your cardiovascular system healthy. At the same time, the preventive measures are quite simple:

• Make time for any physical activity: walk a few stops, walk up the stairs, not the elevator.
• Reduce stress: watch comedies, not dramas, limit the flow of negative news.
• Give up cigarettes.
• Get enough sleep.
• Diversify your diet: there must be vegetables, herbs, fish, whole grain products on the table. Calcium, magnesium, potassium, B vitamins are especially useful for the heart.
• Limit your salt intake to 1 tsp. per day. Remember, salt is already contained in semi-finished products, canned food, pastries. Don’t add food.
• Seek medical attention if you notice an increase in blood pressure.
• Check blood for clotting. Thick blood is thinned by foods with vitamin C.
• Check your cholesterol, especially if you are over 40 years old.