Take Charge of Your Heart Health

According to the Centers for Disease Control and Prevention (CDC), one person dies every 34 seconds from cardiovascular disease. While heart disease is the leading cause of death in the United States, there’s a lot you can do to prevent it.

“Too often I see patients in an urgent or emergent situation requiring significant corrective surgery,” said Theodore Boeve, MD, a cardiothoracic surgeon with Trinity Health Medical Group in Muskegon and member of the Cardiovascular Network of West Michigan.

“It’s important for everyone to take a step back and understand all the factors of heart health and ways you can keep your heart healthy and functioning," Dr. Boeve continued. “See your doctor if you need to, find time to invest in your own care, and take up a heart-healthy habit.”

Move more

Many types of physical activity can help your heart—going on a hike or taking the stairs, biking to the store or around the block, wheeling yourself in your wheelchair.

As little as 60 minutes a week of moderate-intensity aerobic activity, like walking briskly, can improve heart health.

For major benefits, aim for at least 150 minutes (2½ hours) a week. You can reach this by doing just 30 minutes of physical activity, five times a week.

Eat well

Give your diet a make-over so that your food contains plant-based or other healthy proteins from fish, seafood, and lean meats, plenty of fruits and vegetables, fiber from whole grains, such as brown rice, and plenty of water for hydration.

In fact, these foods are found in eating patterns such as the Mediterranean diet and Dietary Approaches to Stop Hypertension, or DASH diet. The American Heart Association recommended both in its 2021 scientific statement on dietary guidance.

Stay away from processed foods, added sugar and salt.

Here’s how to gradually improve your eating patterns.

Drink enough water

Water helps your body function at optimum levels. By staying hydrated, your body can properly eliminate waste through urination, bowel movements and perspiration.

Drinking enough water can help reduce your appetite and aid in weight loss, too, as well as improve how your muscles – including your heart muscle – function.

What’s a proper daily amount of water for one person?

On average, a healthy adult should drink about 64 ounces of water a day. You also can increase your water consumption by eating foods that have a high-water content, like fruits and vegetables.

Underconsumption of water can lead to dehydration, which can lead to confusion, constipation, kidney stones and mood swings.

Take care of your mental health

Your mind-set, your coping strategies, and your ability to deal with stress are also a matter of life and death.

Recent research has focused on the association of “negative affectivity” traits, such as depression, anxiety, and anger, with heart disease. Depression is an independent risk factor for coronary artery disease and increases the risk of poor outcomes, including death, after a heart attack.

How does depression affect heart health?

Unhealthy behaviors associated with depression, such as physical inactivity, smoking, and failure to take medications or adhere to medical advice, play a role.

Here’s how you can Learn more about heart-healthy living from the National Heart, Lung, and Blood Institute.

The bottom line

“Overall awareness of how to take care of your heart and the things you can do for prevention is very important," said Dr. Boeve. “Small acts of self-care, like taking a walk, cooking a healthy meal or getting enough quality sleep, can help keep your heart healthy and reduce your risk of heart disease.”

Learn more about Trinity Health Michigan Cardiovascular Care and the programs and clinics we offer that can help you adopt healthy habits.