By: Dr. Cara Christ, Chief Medical Officer at Blue Cross Blue Shield of Arizona
Heart disease is the leading cause of death in the United States, and Arizona is no exception. However, it’s estimated that up to 90 percent of heart disease may be preventable through lifestyle changes.
February marks American Heart Month, a period dedicated to focusing on cardiovascular health and spreading awareness on prevention and management strategies for heart health. By staying informed and proactive, we can work towards a future with healthier hearts.
Heart Health in Arizona:
- Nationally, one person dies from heart disease every 36 seconds.
- Each year, there are more than 50,000 hospitalizations related to heart disease in Arizona.
- Each year, there are more than 10,000 deaths related to heart disease in Arizona.
Adopting lifestyle changes is one of the most effective strategies in defending against heart disease and stroke. A few of those key lifestyle changes and simple steps to help reduce the risk factors for heart-related conditions include:
Stop Smoking
After three to six years of quitting smoking, your risk of coronary heart disease is reduced by 50 percent. Arizona Smoker’s Helpline (AshLine) can help individuals get started: https://www.azdhs.gov/ashline/. Patients should consult with their healthcare provider about aids that help people quit smoking, such as nicotine replacement therapies, medicines, and support groups. Many of these aids are often covered through health insurance, offering support for those looking to improve their health by quitting smoking.
Don’t smoke? Even breathing in someone else’s smoke is hazardous to your health and the heart.
Choose Healthy Foods and Drinks
Choosing healthy foods and beverages is key to cardiovascular health. A diet rich in fruits, vegetables, and high-fiber foods, with limited saturated and trans fats, helps maintain normal blood pressure, cholesterol, and blood sugar levels, reducing the risk of heart disease.
If you’re looking for extra support in adopting healthy eating habits, most health insurance plans cover dietitian consultations for cardiovascular disease and other chronic conditions. Check with your insurance provider for available options that suit your health needs.
Be Physically Active
Physical activity can help maintain a healthy weight, decrease stress, and lower blood pressure, blood cholesterol, and blood sugar levels. It’s recommended to do 2 hours and 30 minutes of moderate exercise every week, like walking or bicycling. That breaks down to 30 minutes of physical activity 5 days a week.
Only about one in five adults and teens get enough exercise to maintain good health. Being more active can also improve mental clarity, emotional well-being, sleep quality, and the ability to perform everyday tasks. Reducing the time you are still is an excellent first step. Moving, even just a little, can help improve heart health.
Get Enough Sleep
Getting enough sleep is crucial for maintaining a healthy heart. Sleep is an essential component of good heart and brain health. For most adults, it’s recommended to have between seven to nine hours of sleep per night to maintain optimal heart health and reduce the risk of cardiovascular issues.
Aim to Reduce Stress
High stress levels can elevate heart rate and blood pressure levels, potentially leading to heart disease. Techniques like mindfulness, physical activity, and proper rest can effectively reduce stress, benefiting both mental and heart health.
Manage Diabetes
Having diabetes puts you at an increased risk of developing heart disease because over time, high blood sugar can damage blood vessels and the nerves that control the heart. People with diabetes are also more likely to have other conditions that raise the risk of heart disease, like high blood pressure. For patients with diabetes, they can lower their risk and take care of their heart health in three ways: managing blood sugar, controlling high blood pressure, and controlling high cholesterol. To better understand diabetes and steps to manage this health condition, visit: https://www.azblue.com/diabetes.
Consult with Your Healthcare Provider
The first step towards a healthier heart is to consult with your primary care provider. Working closely with your provider can be a significant step in prioritizing your heart health. They can provide personalized advice and strategies tailored specifically for your health goals and needs. Regular check-ups and open communication with your healthcare provider are key components in maintaining a healthy heart and overall well-being.
