Know Your Heart Disease Risk Factors: Empower Yourself for Better Heart Health

Today, I continue with this series for American Heart Month to address something crucial: knowing your risk factors for heart disease. And not just knowing your risk factors but understanding them helps you better manage your health. I always tell people you can ignore your risk, but that doesn’t mean they will disappear.

First, let’s address the cards you've been dealt – the non-modifiable risk factors. You can't change these things, like your age and family history. You can lie about your age, but your body knows the truth. As much as you may want to disown your family, those genetics still own you to a certain extent. Family history is just one piece of the puzzle. It's like having a heads-up that helps you make healthier choices. It is not a life sentence, nor your destiny – so there is no need to shrug your shoulder, and, meh, it is what it is. Also, don’t think you are clear because you don’t have a family history. You have control over much more, which can move the needle in either direction.

Now, the modifiable risk factors. These are the things you have the power to change if you want.

First up: smoking. Seriously! If you're still lighting up, it's time to kick that habit. I know, I’ve been told that it is easier said than done, but trust me, your heart will thank you. And plenty of people have successfully quit – you can too. Smoking damages your blood vessels, raises your blood pressure, and increases your risk of heart disease and stroke. There are tons of resources out there to help you quit (and vaping isn’t better).

Next: high blood pressure and cholesterol. These two measures can wreak havoc on your heart, even if you don’t know it. So, it's crucial to keep tabs on them. High blood pressure puts added strain on your heart and arteries, while high cholesterol (high LDL, low HDL, or a combination of the two) can lead to plaque buildup in your arteries, increasing your risk of heart attack and stroke. You know what to do: eat vegetables, get fiber, move, and get checked. You can ignore it if you want, but your body can’t. Sometimes, it is okay to take some medication, which can give you the boost you need to keep these numbers in check. And there are plenty of dietary approaches to help these numbers (and you don’t have to give up red meat).

Then, there is diabetes! If you have diabetes, guess what? You have heart disease. Heart disease is the leading cause of death in people with diabetes. So, keeping your blood sugar in check is critical. Load up on fiber-rich foods (plants – like whole grains, fruits, veggies, nuts, seeds, and beans), keep your portions appropriate, and you’ve heard this one – get moving daily. Small changes can add up to big wins!

Last but not least: obesity. I'm not here to shame anyone's body. We need to consider all sides of this heart disease risk. Carrying extra weight can put added strain on your heart. So, focus on nourishing your body with those foods I have mentioned (you should know it by now), moving daily, and practicing self-love.

Talk to your healthcare provider – including a registered dietitian nutritionist – who is here to support you and answer your questions every step of the way. So, don't be shy about reaching out for support.

Knowing your risk factors can help you take charge of your health, make those small changes, and reduce your overall risk for heart disease.

Five things you can do now to help minimize your overall risk:

Start by quitting smoking if you're a smoker. Seek out support groups or nicotine replacement therapies to help you become smoke-free.
Schedule regular check-ups with your healthcare provider to monitor your blood pressure and cholesterol levels. This proactive approach can help catch any potential issues early on.
Incorporate more physical activity into your daily routine. Aim for at least 30 minutes of moderate-intensity exercise most days of the week, whether it's a brisk walk, a bike ride, or a dance class.
Focus on healthier food choices by incorporating more fruits, vegetables, whole grains, and lean proteins into your meals. Limit your intake of processed foods, sugary snacks, and high-fat meals.
Prioritize stress management and self-care practices in your daily life. Whether meditation, yoga, journaling, or spending time with loved ones, finding ways to relax and unwind can do wonders for your heart health.