Heart Health: What Impacts It, and How You Can Take Control
When it comes to our hearts, there’s a lot going on behind the scenes. Did you know that there are a mix of things, both out of our control and within our reach, that impact how healthy our hearts stay over the years? Let’s dive into some key factors that affect heart health, and what steps you can take to give your ticker some love.
Non-Modifiable Factors (Things We Can’t Change)
Unfortunately, some things are just part of the package we’re born with. But knowing these can help you stay on top of your heart health:
- Family history: If heart disease runs in your family, it’s something to keep in mind and talk about with your healthcare provider.
- Age: As we get older, the heart and blood vessels naturally change. But don’t let that scare you — there’s plenty you can do to stay heart-healthy at any age!
- Ethnicity: Certain ethnic groups may be more prone to heart conditions, so it’s extra important to know your risk and take action early.
- Gender: Men and women may experience heart issues differently, with women often facing unique symptoms. Stay informed and proactive.
- Environmental factors: Your surroundings, like air quality and access to green spaces, play a role in heart health.
- Social determinants of health: Things like your job, income, and community influence your heart’s health. But this is where support systems, like healthcare providers, can make a huge difference.
Modifiable Factors (Things You Can Control)
Now, the good news! You can take charge of these factors to protect and improve your heart health:
- Diet: What you eat is one of the most powerful ways to influence your heart’s health.
- Physical activity: Staying active can keep your heart pumping strong.
- Alcohol intake: Moderation is key. Too much can be a risk factor for heart disease.
- Smoking: Quit or don’t start! Smoking is one of the worst things you can do for your heart.
- Sleep hygiene: A good night’s sleep helps the heart stay in top shape. Prioritize rest!
- Stress: Chronic stress is a sneaky culprit in heart health. Find ways to manage it effectively, whether through mindfulness, exercise, or relaxation techniques.
- Other: There are always new things to consider, like staying on top of your blood pressure or managing cholesterol. Regular check-ins with your healthcare team are essential.
Diet Strategies for Heart Health: What to Eat for a Stronger Heart
Eating for a healthy heart doesn’t mean giving up everything you love. It’s about making smarter choices that nurture your body and your heart. Here’s how to step up your diet game:
- Learn the label game: Take a few minutes to read nutrition labels. It’s one of the easiest ways to avoid hidden sugars, unhealthy fats, and sodium. If you need a little help, meeting with a registered dietitian (RD) can give you the insider scoop on what to look for.
- More fiber, please: Fiber-rich foods like fruits, veggies, and legumes help lower cholesterol. Aim for 25-31 grams of fiber each day — your heart will thank you!
- Unsaturated fats are your friend: Swap out saturated fats for heart-healthy unsaturated ones found in foods like canola and olive oils, salmon, avocado, and unsalted nuts and seeds.
- Choose lean proteins: Opt for protein sources with less saturated fat, like beans, lentils, tofu, fish, skinless poultry, and low-fat dairy.
- Watch your sodium intake: Too much salt can raise your blood pressure, so aim to keep your sodium intake under 2 grams daily.
- Hydrate with water: Skip sugary drinks and soda. Water is always the best choice to stay hydrated and keep your heart functioning well.
- Try heart-healthy eating patterns: Diets like the Mediterranean, DASH, or Portfolio Diets have been shown to lower cholesterol and blood pressure. Consider incorporating these into your routine for long-term heart benefits.
How NDFHT Can Help You Achieve Heart Health
The NDFHT (Nipigon District Family Health Team) is here for you! We offer a variety of programs and resources designed to support heart health:
- Blood Pressure Management: We’re committed to helping you keep your blood pressure in check. Our February 25th community BP clinic was a huge success, and we’ll keep providing these services to help you stay on track.
- Nutrition Support: Need help managing high cholesterol or high blood pressure through your diet? Our Registered Dietitian is here to guide you.
- Smoking Cessation: Quitting smoking is one of the best things you can do for your heart, and our Smoking Cessation Nurse is here to help you every step of the way.
- Staff Support: Our team is ready to review your risk factors and help you develop a heart health plan. Plus, we can refer you to the right healthcare providers when needed.
- Chronic Disease Self-Management Program (CDSMP): This upcoming program will give you the tools you need to manage chronic health conditions — and keep your heart happy! Stay tuned for more details.
What’s the Chronic Disease Self-Management Program (CDSMP)?
The CDSMP is a free, in-person workshop designed to help people with chronic conditions manage their health and improve their quality of life. Starting in April, NDFHT will be running a revamped 6-week program to help you develop self-management skills in a supportive, small group setting.
During the course, you’ll learn about:
- Physical activity and nutrition
- Managing pain and fatigue
- And much more!
It’s a fantastic opportunity to take control of your health and connect with others on the same journey. If you’re interested, contact us at 807-887-5252 ext. 2 to sign up.
Final Thoughts: Take Charge of Your Heart Health Today
Heart health is a journey, and you don’t have to go it alone. Whether it’s through diet, lifestyle changes, or support from the NDFHT team, there are so many ways you can take action today for a healthier tomorrow. Start small, stay consistent, and remember — your heart will thank you for it! ❤️