Mega Doctor News
Newswise — According to the U.S. Centers for Disease Control, heart disease is the No. 1 killer of men and women across most ethnic and racial groups. In 2022, it accounted for 1 in 5 of all U.S. deaths.
Heart disease is also the top reason for death in Indiana, where in 2022 more than 15,000 people died from the disorder. The state has the 13th-highest death rate from cardiovascular disease in the nation.
But steps may be taken to mitigate heart disease chances, particularly in your 20s and 30s — when complications often begin to develop.
Khadijah Breathett, MD, an associate professor of medicine in the IU School of Medicine’s Division of Cardiology, shared eight ways younger adults may take control of their heart health.
Know your family history
According to Breathett, keeping a detailed family health history is the most important step a person can take to assess their future heart risks.
“We can think about it like a forest fire,” Breathett said. “Even if you’ve inherited a forest fire, you can choose to add water and try to tamp it out or add gasoline.”
Grandparents, parents and siblings with a history of heart attacks, strokes, heart failure, dying at a younger age or dying unexpectedly are all indicators that you’ll want to share with your physician.
Study your blood test numbers
Breathett also suggested monitoring commonly tracked health figures such as blood pressure, glucose levels and cholesterol, which can serve as early indicators of heart disease.
Taking early and appropriate action to keep those numbers within a healthy range is key toward mitigating future risks.
Cease tobacco use, including vaping
Tobacco use and vaping increase the risk for heart problems, as well as certain cancers.
“It’s all bad news,” Breathett said. “It should be avoided. I know it’s a cultural thing right now [to vape], but it’s not worth it.”
She recommended seeking professional counseling in helping to quit tobacco use, including services offered through IU.
Exercise regularly
Light exercise for as little as 30 minutes per day can boost heart health, Breathett said. More intense workouts can be done less frequently. Aerobic exercise is recommended.
Watch your diet
“You want most of your plate to be vegetables — ones you can still recognize after cooking them, so you haven’t cooked out all of the nutrients,” Breathett said.
Low-fat, low-cholesterol foods are best, she continued. Vegan or Mediterranean diets are healthy options.
Weight-related measurements, such as body mass index, are also helpful in determining heart risks. Physicians now also track the width of a patient’s hips compared to waist width as a health measurement.
Get plenty of sleep
“It’s incredibly hard for the go-getters out there, but getting enough sleep is so important for your body to get rest and help reduce stress and other risk factors,” Breathett said.
According to the Mayo Clinic, adults should sleep an average of seven to nine hours per night. Regular sleep has been shown to lower heart disease risk factors, as well as a variety of other health concerns from diabetes to depression.
Find the right health care team
“Get the help that you need to manage your health physically, psychologically and possibly spiritually,” Breathett said. “Each of these areas have demonstrated a link towards cardiovascular health.”
Finding the right doctors is key.
“Seek a health care team that listens to you, desires to understand you and your community and provides the information you need to make an informed decision that benefits your goals of care,” she said.
Cut stress wherever possible
Research has linked stress to higher levels of inflammation throughout the body, which can lead to earlier development of heart disease, Breathett said.
“Identify ways to reduce or eliminate the source of the stress if possible,” Breathett said.
Some stress can be beneficial, but persistent chronic stress can negatively affect your health, she added.
“Finding ways to relax, be at peace and de-stress are important,” she said. “Exercise, being outside and spending time with the people who love you are all ways to increase happy endorphins and reduce some of the stress from your day.”
