5 lifestyle factors to prevent heart disease

Heart disease is the leading cause of death for men, women and people of most racial and ethnic groups in the United States. Lifestyle changes can significantly reduce the risk of heart disease.

Five lifestyle factors that impact heart disease

Making changes to prevent heart disease may seem overwhelming, but Michael Scholfield, M.D., a cardiologist with Sentara Cardiology Specialists in Harrisonburg, Va., recommends five changes for anyone trying to lower their risk of heart disease.

1. Stop smoking and vaping

Quitting smoking isn’t easy, but it’s one of the best things you can do for your heart. And the results start almost immediately after your last cigarette. After a year without cigarettes, your risk of heart disease is cut in half.

No matter how long or how much you smoked, it’s never too late to quit, and you’ll feel better, too.

Sentara Health Plans offers a free online tobacco cessation program called “Stay Smokeless for Life.” It’s a self-paced program created to help tobacco and electronic cigarette users quit. You do not need to be a Sentara Health Plan member to take advantage of this resource.

Practical ideas to get started:

• Pick a day to stop smoking. Create a plan to reduce the number of cigarettes you smoke daily until you reach that day.
• If you smoke after your quit day, start over new the next day, and don’t give up.
• Set aside the money you’d normally spend on cigarettes and plan something fun to do with it.

2. Eat healthy

The average American diet does not meet the American Heart Association’s definition of “heart-healthy.” We often choose processed foods and high-fat options over healthier options like fresh vegetables, fruits and whole grains. However, a healthy diet is a key ingredient in the fight against heart disease and is considered the driving factor for the heart disease epidemic in the U.S.

Healthy eating includes:

• Choosing foods that are low in saturated fat, trans fat and sodium
• Picking foods high in fiber
• Eating fewer processed and ultra-processed foods
• Decreasing sweets, snacks, refined sugar
• Relying less on fast food
• Drinking more water

Practical ideas to get started:

• It may surprise you to hear that you can eat more of some foods to get heart healthy. Try increasing your intake of high-fiber vegetables such as beans, legumes, nuts and seeds. These foods can help satisfy you and make you feel fuller, reducing the urge to eat less healthy options.
• Replace full-fat milk and cheese with low-fat versions.
• Remove the saltshaker from your kitchen table. Reducing sodium intake is an integral part of heart health.

Sentara registered dietitians can help you create a heart-healthy nutrition plan.

3. Get moving

Physical activity is another key ingredient in heart health. And you don’t need to run marathons to reap the benefits of activity.

The American Heart Association recommends 150 minutes of moderate-intensity aerobic physical activity weekly, such as brisk walking. Walking is one of the easiest activities and can be done almost anywhere.

Practical ideas to get started:

• Start slow: Choose one physical activity you enjoy and schedule time in your week for it.
• Move more: Add movement to your daily routine. For example, try parking farther away or taking the steps instead of the elevator.
• Make it social: Ask a friend to join you or grab your favorite pet and add them to your activity.

4. Lose weight if you need to

If you struggle with your weight, you are not alone. Nearly one in three adults are overweight. Being overweight increases not just heart disease risk but the risk of many other serious conditions such as Type 2 diabetes and some types of cancers.

Being overweight or obese does not mean a person is “out of control.” Many factors contribute to weight struggles.

Practical ideas to get started:

• You do not have to do this alone. Make an appointment with your primary care provider. Your healthcare team should help guide your weight loss journey.
• Track what you eat. Whether you use a “digital app” or a “write-it-on-paper” method, studies show that tracking your food helps people trying to lose weight.

Sentara offers surgical and medical weight loss programs to help you lose weight and improve your health.

5. Track and improve your key numbers

Do you have high blood pressure, high cholesterol or high blood sugar? These are three risk factors of heart disease that you can track and improve.

Practical ideas to get started:

• Get a baseline of your cholesterol, blood pressure and glucose numbers.
• Ask your healthcare provider which factor is most important for your heart disease risk and set a goal to improve it.
• Improving one of these factors may help improve the others since they are often related.

Don’t have a primary care team?

Sentara Medical Group’s care team of doctors, physician assistants, and nurse practitioners is available 24/7 to answer all your healthcare questions and needs. Schedule a new patient appointment with a Sentara Medical Group provider.

One final note: Help after a heart attack

If you’ve had a heart attack, taking any prescribed medications and participating in cardiac rehabilitation can help prevent future heart problems. Studies have found that cardiac rehabilitation helps men and women of all ages recover from heart problems and prevent future heart problems.

Sentara offers cardiac rehabilitation specialists who provide support and resources for patients committed to a new, healthier lifestyle.