Did you know that heart disease is the leading cause of death in the United States? As of September 2024, there were over 3,400 patients waiting to receive a heart transplant.
February is American Heart Month, which is an important reminder to make sure that you are registered as an organ, eye, and tissue donor. It’s also a great opportunity to reflect on the many ways you can take action now to prioritize your own heart health:
1.) Quit smoking or vaping
Prioritize your heart health by avoiding smoking and the use of tobacco products. Cigarette smoke reduces oxygen levels in the blood, which can elevate blood pressure and heart rate. Even if you're not a smoker, secondhand smoke contains chemicals that can harm your heart and blood vessels.
The good news is that quitting smoking yields rapid benefits. Within just a day, the risk of heart disease starts to decline. After a year without cigarettes, your risk drops to half that of a smoker, underscoring the positive impact of quitting.
2.) Eat a heart-healthy diet
Eating healthy is one of the most important things you can do to protect your heart. Talk to a dietician about making a heart-healthy eating plan that includes:
- Vegetables and fruits
- Healthy fats such as olive oil and avocado
- Beans and other legumes
- Lots of whole grains
- Lean meats and fish
- Low-fat or fat-free dairy foods
Try to eat as little as possible of the following non-heart healthy foods:
- Red meat
- Full-fat dairy products
- Palm and coconut oils
- Highly refined carbohydrates
- High-sodium foods
- Sugar or sweetened beverages
- Highly processed food, such as processed meats
- Trans fat, which is found in some fried fast food, chips and baked goods
3.) Maintain a healthy weight
Excess weight heightens the risk of heart disease by contributing to conditions such as high blood pressure, elevated cholesterol, and type two diabetes. A body mass index of 25 or higher leads to increased risk of heart disease and stroke. Modest weight loss (as little as 3- 5 percent) reduces blood sugar and lowers the risk of type two diabetes, which is great news for overall heart health!
4.) Keep an eye on your stress level
Persistent stress elevates blood pressure and is linked to anxiety and depression – all of which increase the risk for heart disease. Unhealthy stress-management habits, like overeating or smoking, can do even more damage.
Consider investing in your health and well-being through stress management alternatives like physical activity, relaxation exercises, mindfulness, yoga, and meditation. These habits may need to be accompanied by medical guidance, so talk to your doctor or a mental health professional if you feel overwhelmed or in need of support to manage your stress levels.
5.) Get enough sleep
Inadequate sleep increases the risk of obesity, high blood pressure, heart attack, diabetes, and depression. Most adults need a minimum of seven hours nightly. Establish and adhere to a sleep schedule and aim for a dark and quiet bedroom for optimal rest.
If fatigue persists despite sufficient sleep, consult your healthcare team. Consider an evaluation for obstructive sleep apnea, a condition linked to heart disease. Symptoms include loud snoring and interrupted breathing during sleep. Treatment may involve weight loss and the use of a continuous positive airway pressure (CPAP) device.
6.) Keep your body moving
Consistent daily physical activity significantly reduces heart disease risk by managing weight and preventing conditions like high blood pressure, high cholesterol, and type two diabetes. It also helps lower stress and contributes to improved sleep. While your doctor can offer personalized advice, here are some general guidelines for adults to maintain a healthy heart and body.
- 150 minutes per week of moderate aerobic exercise like brisk walking
- 75 minutes per week of vigorous aerobic activity like running
- Two or more strength training sessions weekly
Don’t forget that even brief activities like gardening or taking the stairs will contribute to heart health. You don't need intense workouts, but enhancing intensity, duration, and frequency can maximize the health benefits you receive from these activities.
As you think about all the ways you can prioritize your own health this February, keep in mind the thousands of heart transplant patients who are waiting for a miracle. Thanks to the selfless decision made by organ and tissue donor heroes, recipients can get back to their daily life activities alongside family and friends. Join the donor registry to help increase the chances that patients in need will receive the life-saving transplants they need to survive.