Let the Pillars of Health Be Your Guide to a Healthy Heart

Heart disease is the leading cause of death worldwide. Lifestyle-related conditions such as high blood pressure, high cholesterol, diabetes, smoking, heavy drinking, limited exercise, and poor diet are the top factors that cause the disease; other lesser-known conditions also contribute. 

About half of all adults in the United States have at least one risk factor for heart disease and are at an increased risk for stroke, heart attack, and cardiac arrest. If you’re in this group, don’t despair. Anyone at any age can employ the wellness pillars of sleep, exercise, nutrition, and stress management to lower risk of death from heart disease. 

Sleep

While we sleep, our heart rate slows, blood pressure drops, breathing calms, and stress lowers. These changes enable the heart to recover from the strain put on it during waking hours. Key to this process, however, is our getting enough good-quality restorative sleep every night.

The bad news is that many of us — about 70 million adults in the U.S. — aren’t getting the recommended seven to nine hours of sleep at night that will enable our hearts (and brains) to function well. This lack of sleep isn’t just making us feel sluggish, irritable, and foggy. It’s also putting us at greater risk for developing health conditions that threaten our very lives.

Numerous studies confirm the link between poor sleep and heart disease. For example, heart failure is common in people who have insomnia, daytime sleepiness, and loud snoring. People who sleep fewer than seven hours a night have a greater likelihood of having a stroke. Sleep apnea causes increased blood pressure. People who work night shifts or work an excessive number of hours have heightened risks of hypertension, obesity, diabetes, stroke, and heart attack.

However, plenty of evidence also indicates that improving the length and quality of your sleep can greatly reduce your risk of developing heart problems. And, fortunately, there are many ways to improve your sleep routine. They include taking time to de-stress before bed, limiting technology usage before bed, exercising during the day, and being mindful of what you eat and drink before bed.

For more ideas on what makes a good sleep hygiene routine, check out this SENS Solution Wellness Program blog.

Exercise

One of the most prominent risk factors of heart disease is a sedentary lifestyle. In fact, one study found that people who didn’t exercise saw a 147% increase in serious cardiovascular events and a 90% increase in death from heart disease.

Exercise plays a powerful role in improving or even preventing the major risk factors (high blood pressure, diabetes, obesity, high cholesterol) that could make you prone to heart attacks or other life-threatening cardiac events. In addition, exercise can:

• reduce depression and stress, conditions that contribute to heart problems
• help you lose fat
• decrease inflammation in the body
• reduce insulin resistance
• improve blood flow
• reduce stress hormones that burden the heart
• help reverse damage to the heart and blood vessels

“Physical activity is probably as close as we’ve come to a magic bullet for good health,” said JoAnn Manson, MD, MPH, DrPH, the Michael and Lee Bell Professor of Women’s Health at Harvard Medical School. “It can favorably influence multiple biological pathways and risk factors early in the process to … lower your risk of heart attack and stroke.”

According to the American Heart Association and the American College of Sports Medicine, the exercise routine that produces the greatest benefit for preventing and managing heart disease is one that includes cardiovascular, or aerobic, exercise (walking, jogging, swimming, biking) and strength training.

Aim to do at least 30 minutes a day, five days a week, of aerobic exercise. If you have risk factors for heart disease, such as high blood pressure, aim for 45 minutes a day. If you’re trying to lose weight, aim for 45 to 60 minutes a day. You don’t have to do it all at once; break it into 10- to 15-minute bouts of exercise that you do several times a day. Also, do moderate weightlifting twice a week.

“Walking is one of the simplest forms of exercise and a very effective way to boost your heart health,” said Susan Greeley, MS, RDN, Sr. Vice President / National Dir. Wellness Services, Castle Connolly Private Health Partners. “It improves your heart health by lowering your risk of developing heart disease and stroke, regulating your blood pressure and cholesterol, and strengthening your muscles and bones. In addition, it’s low impact, safe, and free.”

For more ideas on starting an exercise routine, check out this SENS Solution Wellness Program blog.

Nutrition

Following a healthy diet plays a crucial role in helping to prevent heart disease. Whether you prefer the Mediterranean diet, the DASH diet, or something else, the essential elements of any optimal diet are to eat a variety of healthful foods, consume fewer calories than your body needs, and control portion sizes.

Here are some foods that affect your heart health:

• Protein. Sources include whole grains, refined grains, red meat, poultry, fish, eggs, and legumes. 
• Fiber. A fiber-rich diet helps lower your low-density lipoprotein (“bad” cholesterol), therefore protecting your heart. Sources include beans, oats, barley, apples, pears, and avocados.
• Omega-3 fatty acids. Fish, such as salmon, tuna, and sardines, are good sources of omega-3 fatty acids, which help ward off heart disease.
• Nuts. Almonds, walnuts, pecans, and other tree nuts, which are packed with healthy fats, fiber, and protein, can lower your risk of heart disease.
• Salt. Our bodies need sodium, but too much can raise blood pressure, which is a major risk factor for heart attack, stroke, and heart failure. Limit your consumption of high-sodium foods.
• Fat. Cut your risk of heart disease by eating healthy fats like avocados, eggs, nuts, olive oil, and dairy products instead of foods that contain saturated fat.

• Sugar. Natural sugars found in fruit, vegetables, and milk help your body function well. However, high-sugar foods like cake, candy, and soft drinks are associated with weight gain, high blood pressure, inflammation, and high cholesterol, conditions that contribute to heart disease. 
• Tea and Coffee. Research shows that drinking one to three cups of tea a day can lower your risk of developing heart problems, and that drinking coffee in the morning, rather than throughout the day, lowers your risk of death from heart disease compared to people who drink coffee throughout the day or don’t drink it at all.

• Chocolate. Dark chocolate’s heart-healthy flavonoids help reduce inflammation and lower the risk of heart disease.
• Breakfast. Some research claims that those who regularly eat breakfast have lower rates of heart disease, high cholesterol, and high blood pressure, and that those who skip breakfast have an increased risk of developing diabetes, high cholesterol, weight gain, and obesity.

For more ideas on building a healthful diet, check out this SENS Solution Wellness Program blog.

Stress Management

Prolonged stress increases your heart rate, raises your blood pressure, strains your blood vessels, damages your heart, and increases your risk of heart disease and stroke. Many situations can cause chronic stress, from a demanding job and overworking to toxic relationships and isolation. To lower your heart disease risk, it’s important to find ways to reduce your stress levels. Here are a few ideas:

• Exercise. Stay active, do deep breathing exercises, and practice yoga or meditation.

• Be social. Social isolation increases stress, depression, and vulnerability to health conditions that hurt the heart. One study found that those who didn’t socialize much had a 29% higher risk of heart disease than those who had strong and satisfying social connections. 

• Engage in sex. Research shows that a lower frequency of sexual activity is associated with higher rates of heart disease. Having sex lowers blood pressure, decreases the risk of developing heart disease, and reduces stress.

For more ideas on how to manage stress, check out this SENS Solution Wellness Program blog.

There’s More!

Here are some lesser-known risks for developing heart disease you should be aware of.

• Noise. Sustained loud noise can raise your blood pressure and the likelihood of heart failure.
• Migraines. Those who experience migraines, especially with auras, are more likely to have a stroke and a heart attack.
• Parenting. Parents have a greater chance of developing heart disease than non-parents, and the odds increase with each child. 
• Being Female. Women who had their first period before age 12, stopped having periods before age 47, or had a miscarriage or hysterectomy are more at risk for having heart disease.
• Being Short. The chance of developing heart disease rises for every 2.5 inches less than average height (5’ 4” women, 5’ 9” men) you are. Also, shorter people tend to have higher cholesterol and triglyceride levels.
• Overwork. People who work 55 hours or more per week are more likely to experience heart disease than those who work 35-40 hours.
• Prolonged Sitting. People who sit for nine to 10 hours a day have a higher risk of heart disease, even if they exercise regularly. If you work at a computer, get up and walk around every hour or so, use a standing desk, or walk when you’re on the phone.
• Gum Disease. Poor dental hygiene and gum disease increase the risk of developing heart disease. By taking care of your teeth and gums, you’re also taking care of your heart.
• Trauma. Those who experienced trauma as a child have a greater risk of developing high blood pressure, obesity, type 2 diabetes, and heart disease as an adult. 
• Black Licorice. Black licorice elevates blood pressure.
• The Flu. People with the flu have a six times higher risk of having a heart attack in the week after their infection. The flu causes inflammation in the body, strains the heart, weakens the immune system, and increases the risk of heart attack and stroke. 
• Balding. Men who are balding are at a greater risk for high cholesterol, heart disease, and obesity than are men who have a full head of hair. 
• Vitamin D. Studies link vitamin D deficiency to increased heart disease risk. The vitamin plays a role in protecting the heart. Sources of vitamin D are sunlight, food you eat, and supplements.

Takeaway

Protecting your heart from disease could be as simple as following the healthy lifestyle formula laid out in the Pillars of Health — exercise regularly, eat a healthy diet, get enough good sleep, and reduce stress.

Talk to your physician or SENS Solution coach for more information about the pillars or for help in creating a detailed plan that will keep your heart and body strong and healthy for years to come.

For more information about heart health, check out this SENS Solution Wellness Program blog.

REFERENCES

Sleep Foundation, How Sleep Deprivation Affects Your Heart, https://www.sleepfoundation.org/sleep-deprivation/how-sleep-deprivation-affects-your-heart

Frontiers in Cardiovascular Medicine, Effects of Exercise to Improve Cardiovascular Health, https://pmc.ncbi.nlm.nih.gov/articles/PMC6557987/#B33 

American Heart Association, Sleep Disorders and Heart Health, https://www.heart.org/en/health-topics/sleep-disorders/sleep-and-heart-health

Medical News, 10 Surprising Risk Factors of Heart Disease, https://medical-news.org/10-surprising-risk-factors-of-heart-disease/44970/

Harvard Health, Exercise May Heal the Heart as Well as Prevent Future Problems, https://www.health.harvard.edu/exercise-and-fitness/exercise-may-heal-the-heart-as-well-as-prevent-future-problems

Johns Hopkins Medicine, Exercise and the Heart, https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercise-and-the-heart

Healthline, Facts About LDL: The Bad Kind of Cholesterol, https://www.healthline.com/health/ldl-cholesterol

AHA Journals, Tea Consumption and Longitudinal Change in High‐Density Lipoprotein Cholesterol Concentration in Chinese Adults, https://www.ahajournals.org/doi/full/10.1161/JAHA.118.008814

Healthline, Everything You Need to Know About Heart Disease, https://www.healthline.com/health/heart-disease

MDPI, Cocoa Polyphenols and Inflammatory Markers of Cardiovascular Disease, http://www.mdpi.com/2072-6643/6/2/844/htm

Time, What Science Says About Snacking and Breakfast, http://time.com/4651898/heres-when-you-should-eat-for-heart-health/

Heart, Chronic Stress Can Cause Heart Trouble, https://www.heart.org/en/news/2020/02/04/chronic-stress-can-cause-heart-trouble

Journal of Evidence-Based Complementary & Alternative Medicine, Yoga as an Alternative and Complimentary Therapy for Cardiovascular Disease, http://www.ncbi.nlm.nih.gov/pubmed/26787730

Time, Being Lonely Means You’re 29% More Likely to Have a Heart Attack, https://time.com/4299234/heart-attack-loneliness/

American Journal of Cardiology, Sexual Activity, Erectile Dysfunction, and Incident Cardiovascular Events, http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2824175/

WebMD, 11 Strange Heart Disease Causes and Risk Factors, https://www.webmd.com/heart-disease/ss/slideshow-heart-disease-surprising-causes

Cleveland Clinic, Why Black Licorice Can Make Your Heart Skip a Beat — Literally, https://health.clevelandclinic.org/how-black-licorice-can-make-your-heart-jump/

Study Finds, You’re 6 Times More Likely to Have a Heart Attack the Week After Having the Flu, https://studyfinds.org/heart-attack-week-after-the-flu/

Medical News, If You Have These Symptoms, Your Body Might Be Trying to Warn You of Something Unexpected, https://medical-news.org/if-you-have-these-symptoms-your-body-might-be-trying-to-warn-you-of-something-unexpected/43002/