When it comes to heart disease, many risk factors are things we have control over, such as diet, exercise and other lifestyle choices. Even if you have a family history of heart issues, you can lower your risk by making healthy choices that support your heart. As with any component of your health, knowledge is power. Educate yourself with these tips from Baylor Scott & White Health to help you understand your risk of cardiovascular issues and discover how you can take proactive steps to care for your heart.
Discuss your heart health with a primary care provider
Annual wellness exams are crucial for maintaining your health and identifying early warning signs of heart disease. Even if you don’t have any preexisting problems, it’s a good idea to meet regularly with a primary care provider. They’ll be able to look at your medical history, lifestyle and any health challenges and give an informed assessment of your risk profile. Together, you and your doctor can develop a personalized plan to improve your health and lower your risk of heart disease.
At your regular wellness exam, your primary care provider may recommend different tests to help determine the baseline of your heart health. Risk calculators like the Framingham Risk Score and the ASCVD risk calculator are often used to predict your risk of a cardiovascular event — like a heart attack, coronary heart disease death or a stroke — in the next 10 years.
Your primary care provider may also recommend a lipid screening, also known as a cholesterol test, to gauge the levels of lipids (fats) in your blood. Here are some key terms to know in order to understand how cholesterol impacts your risk of heart disease:
- Low-density lipoprotein (LDL) cholesterol: Often referred to as “bad” cholesterol, high levels of LDL cholesterol are associated with an increased risk of heart disease.
- High-density lipoprotein (HDL) cholesterol: Known as “good” cholesterol, higher levels of HDL cholesterol are beneficial for heart health.
- Total cholesterol: This is the sum of your LDL and HDL cholesterol levels.
- Triglycerides: These are another type of fat in the blood. High triglyceride levels can also contribute to heart disease risk.
If you see a Baylor Scott & White Health provider, you can track the results of your screenings through the MyBSWHealth app. You can even message your physician with questions about the results of your screening or schedule a follow-up appointment.
Your doctor can help you understand what your test results mean and how your lifestyle plays a role. When you visit the doctor regularly for your annual wellness exams, they can monitor your levels over time, giving you peace of mind about your heart health. If necessary, your primary care doctor can also help connect you with a cardiologist for more specialized care for certain heart conditions.
The benefits of healthy, sustainable habits
What kind of lifestyle choices should you be making to keep your heart healthy? Regular exercise and a balanced diet are at the top of the list, but remember that long-term, sustainable healthy habits are more powerful than the short-term gains of a crash diet or an intense workout. It’s better to make small, incremental changes that you can maintain throughout your life than to be a yo-yo swinging from one diet to the next. Consistency is key.
Healthy habits don’t require fancy equipment, elaborate recipes or hours of time. Paul Figel, DO, a family medicine physician on the medical staff at Baylor Scott & White Family Medical Center - North Garland, says that improving your diet and exercise habits doesn’t have to be overwhelming.
“The best diet is a well-balanced, sustainable one,” he says. “Focus on whole foods, ingredients you can pronounce, and avoid artificial sweeteners.” Pass on the latest fad diets and stick with smaller portions instead. If you feel that you need more concrete guidelines, maintaining a Mediterranean diet high in plant-based foods and healthy fats has been linked to reduced risk of cardiovascular disease.
As for exercise, again, sustainability is key. If you don’t already have a regular routine, build one into your life by taking small steps. You could start with 5–10 minutes of daily activity and work your way up to 30 minutes each day. Try to incorporate more movement into the things you’re already doing: Take the stairs at work or go on a walk during your lunch break.
Once you’ve built up a habit of daily exercise, you can refine it to include specific strengthening activities or more vigorous exercise. If your preferred form of exercise falls into the category of moderate intensity — like a brisk walk or light bike ride — aim for 150 minutes of activity per week, according to the World Health Organization’s guidelines. Should you prefer playing sports or more vigorous forms of exercise like going on a hike or taking a jog, aim for about 75 minutes per week.
“When exercising for cardiovascular benefit, you want to aim for an effort that increases your heart and breathing rate just enough to where it would be difficult for you to carry on a conversation,” Figel says.
Know the signs of heart problems and be prepared
Even if you are taking all of the steps to prevent cardiovascular health issues, you should still familiarize yourself with the signs of heart problems so that you’ll be prepared if they arise. Heart failure is most commonly indicated by chest pain that can be described as an aching, pressure-like sensation with pain that radiates to the jaw, neck, and left arm, and can be accompanied by feelings of nausea, indigestion or heartburn, shortness of breath and light-headedness or sudden dizziness. Should you experience these symptoms, seek medical help immediately.
Bottom line: Educating yourself about cardiovascular health and making healthy lifestyle changes can help you reduce your risk of heart health issues. To get an idea of where your cardiovascular wellness stands, take this free quiz offered by Baylor Scott & White Health. From there, you can connect with a primary care provider and get a jump start on a lifetime of heart-healthy habits.