Quick Health Scoop
- Heart disease is prevalent in nearly half of all U.S. adults
- February is American Heart Month, a time to focus on improving heart health
- A variety of factors can wreak havoc on a healthy heart, including cholesterol, heart rate, blood pressure, blood sugar, and waist circumference
- You can make several lifestyle changes to improve cardiovascular health
Show your heart some love this February! This month officially kicks off the annual celebration of American Heart Month, a time to focus on improving cardiovascular health.
According to the American Heart Association journal Circulation, “nearly half of all U.S. adults have some type of cardiovascular disease.”1 That translates into 121.5 million U.S. adults with cardiovascular disease, which was the leading cause of death in the U.S (stroke was the fifth leading cause) in 2019, says the report.
One key risk factor? High blood pressure (also known as hypertension), which increases the risk of heart disease, stroke, heart failure, kidney failure, vision loss, sexual dysfunction, pregnancy complications, and cognitive decline.2
While genetics play a role in cardiovascular disease, you might be wondering how to improve heart health. Fortunately, you can make a variety of lifestyle changes that can positively impact your heart health. But first, it helps to know what can make your heart health deteriorate. Once you understand what factors can affect heart health, then you can make changes to those factors that you have control over.
Learn More: The Best Supplements for Heart Health
What Is Harmful for Heart Health?
A variety of risk factors can wreak havoc on a healthy heart, including the following:3
- High blood cholesterol
- High resting heart rate
- Low cardiorespiratory fitness
- High blood pressure
- High blood sugar
- High waist circumference
- Irregular Heart rhythm
- Family history of heart disease
While you may not have control over some of these factors (like family history), the good news is that you can take steps to change most of them to improve heart health.
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What Can You Do To Strengthen Your Heart?
Now that you know what can increase your risk of heart disease, you’ll want some solid strategies on how to improve cardiovascular health. Take comfort in knowing there’s actually a lot you can do to make a difference.
Eat a healthy diet
Learn More: Heart Healthy Foods List
When you move more, you help to manage your weight and support healthy levels of cholesterol, blood sugar, and blood pressure.5 You can strive for a varied exercise routine to hit all the major fitness markers—flexibility, strength, balance, and endurance. But when it comes to heart health, in particular, you want to focus on aerobic exercise. Why? It improves circulation, which can result in lowered blood pressure and heart rate. When looking at the cardiovascular risk factors above, you’ll see that regular aerobic exercise can help increase blood flow to the heart and improve resting heart rate.6 Before starting any new exercise routine we recommend checking with your healthcare practitioner.
Maintain a healthy weight
If you follow a healthy eating plan and exercise regularly, this will go a long way towards maintaining a healthy weight and improving your cardiovascular health. If you are overweight or obese, strive for healthy weight loss goals , until you achieve your desired weight and a healthy waist circumference. The American Heart Association recommends that men should aim for a waist circumference less than 40 inches, while women should shoot for less than 35 inches.3
Manage your blood pressure, cholesterol, and blood sugar
Know your numbers if you want to improve your heart health! When it comes to health stats, you need to know your numbers and make sure you fall in a healthy range for your age, gender, height, and weight. That means regular visits to your primary care physician. High blood pressure is defined as a reading of 130 or higher for the top number, or 80 or higher for the bottom number.3 For cholesterol and blood sugar, you should get a fasting blood test to find out your levels. In general, you want to lower your “bad” LDL cholesterol and increase your “good” HDL cholesterol.
Make other healthy lifestyle choices
The Bottom Line
The annual celebration of American Heart Month serves as a great reminder to focus on improving cardiovascular health. While you can’t control genetics and family history, you can make a variety of lifestyle changes to improve heart health. Continue to check back on the Nature Made blog for the latest science-backed articles to help you take ownership of your health.
Learn More Heart Health Tips:
This information is only for educational purposes and is not medical advice or intended as a recommendation of any specific products. Consult your health care provider for more information.
- Circulation. “Heart Disease and Stroke Statistics—2019 Update: A Report From the American Heart Association.” 2020. Accessed on: January 28, 2021. https://www.ahajournals.org/doi/full/10.1161/CIR.0000000000000659
- Centers for Disease Control and Prevention. “Hypertension Control Resources for Individuals and Patients.” 2021. Accessed on: January 28, 2021. https://www.cdc.gov/heartdisease/american_heart_month_patients.htm
- American Heart Association. “8 things that can affect your heart – and what to do about them.” 2019. Accessed on: January 28, 2021. https://www.heart.org/en/news/2019/02/01/8-things-that-can-affect-your-heart-and-what-to-do-about-them
- U.S. Department of Health and Human Services. “The Health Consequences of Smoking—50 Years of Progress: A Report of the Surgeon General.” 2014. Accessed on: January 29, 2021.
- Johns Hopkins Medicine. “3 Kinds of Exercise That Boost Heart Health.” 2021. Accessed on: January 29, 2021. https://www.hopkinsmedicine.org/health/wellness-and-prevention/3-kinds-of-exercise-that-boost-heart-health
- Mayo Clinic. “Aerobic exercise: Top 10 reasons to get physical.” 2020. Accessed on: January 29, 2021. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/aerobic-exercise/art-20045541