While February is considered the month to show your significant other how much you love him/her with cards, flowers or chocolates, it is also the month to check up on your own heart health. February is American Heart Month. The U.S. Centers for Disease Control and Prevention (CDC) offers insight into how you can learn about your risk for heart disease and ways to stay heart healthy for yourself and your loved ones.
According to the CDC, cardiovascular disease (CVD) — including heart disease, stroke and high blood pressure — is the No. 1 killer of women and men in America. Men are more than twice as likely as women to die from preventable CVD. The U.S. spends more than $300 billion annually on health care services, medications and lost productivity related to CVD. The number of preventable deaths has declined in people ages 65 to 74, but it has remained unchanged in people under age 65. Having a close relative who has heart disease puts you at higher risk for CVD.
According to the CDC, race and ethnicity also affect your risk. Nearly 44 percent of African American men and 48 percent of African American women have some form of CVD. And African Americans are more likely than any other racial or ethnic group to have high blood pressure and to develop the condition earlier in life. About two in five African American adults have high blood pressure, yet fewer than half of them have the condition under control.
Fortunately, you can do something to help reduce your risk of death related to CVD. Factors you can control include the following: diet, physical activity, tobacco use, obesity, high blood pressure, high blood cholesterol and diabetes.
CDC’s heart-healthy tips:
- Work with your health care team. Get a checkup at least once each year even if you feel healthy. A doctor, nurse or other health care professional can check for conditions that put you at risk for CVD, such as high blood pressure and diabetes.
- Monitor your blood pressure and get your cholesterol checked. High blood pressure often has no symptoms so be sure to have it checked on a regular basis. You can check your blood pressure at home, at a pharmacy or at a doctor’s office. And your health care team should test your cholesterol levels at least once every five years.
- Eat a healthy diet. Choosing healthful meal and snack options can help you avoid CVD and its complications. Limiting sodium in your diet can lower your blood pressure. Be sure to eat plenty of fresh fruits and vegetables. Eat foods low in saturated fat, trans fat and cholesterol and high in fiber.
- Maintain a healthy weight. Being overweight or obese can increase your risk for CVD. To determine whether your weight is in a healthy range, health care professionals often calculate a number called body mass index. Doctors sometimes also use waist and hip measurements to measure a person’s body fat.
- Exercise regularly. Physical activity can help you maintain a healthy weight and lower cholesterol and blood pressure. The Surgeon General recommends adults should engage in moderate intensity activity for at least 150 minutes per week. Remember to incorporate exercise into your day in different ways. For example, take the stairs instead of the elevator or rake the yard instead of using the leaf blower. Exercising with friends and family can be a great way to stay healthy and have fun.
- Don’t smoke. Cigarette smoking greatly increases your risk for CVD. If you don’t smoke, don’t start. If you do smoke, quit as soon as possible. Your health care team can suggest ways to help you quit.
- Limit alcohol use. Avoid drinking too much alcohol, which can increase your blood pressure. Men should stick to no more than two drinks per day and women to no more than one.
For more information, visit www.cdc.gov/features/heartmonth/ or call (800) CDC-INFO [232-4636].
