Tips for Better Heart Health

In honor of February being American Heart Month, Virginia Mason Franciscan Health (VMFH) cardiovascular care specialists have rounded up tips for better heart health. As the month wraps up, they are sharing tips people can incorporate into their lives year round. 

While heart disease is the leading cause of death in the U.S., there are changes people can make in their everyday lives to improve overall heart health. 

“The vast majority of heart disease is preventable,” said Mariko Harper, MD, Medical Director of The hypertrophic cardiomyopathy program at VMFH. “And if it’s not completely preventable, we can mitigate the risk.”

According to Justin Penn, MD, a cardiologist at VMFH, there are four major pillars of heart health:

• Sleep
• Exercise
• Nutrition
• Emotional health–including stress reduction

“The four pillars all roll together,” said Dr. Penn. “Prevention and treatment of heart health means focusing on all four pillars.” 

Penn recommends getting at least seven to nine hours of quality sleep a night.

You can also make small, manageable swaps such as swapping out soda for sparkling water and instead of eating highly processed foods consider whole foods that are rich in fiber.

Exercise is also important for your heart. Penn recommends getting at least 150 minutes of exercise a week.

“Sedentary individuals can make small improvements, like taking a 10 minute walk or opting for the stairs,” Dr. Penn said. “Get your body moving. Little changes go a long way.”

Screen time can also be an issue, says Penn.

“We need to break our addiction to screens,” Penn said. “Instead of scrolling before bed, help your brain reset itself by taking a bath or going for a walk.”

Sujeen Adhikari, DO, a cardiologist who specializes in preventive cardiology at VMFH, says he wished more people knew about their risk factors. 

Risk factors of heart disease include:

• High blood pressure
• High cholesterol
• Diabetes
• Smoking
• Obesity
• Family history of heart disease

Certain lifestyle choices also increase a person’s risk of heart disease. As people age, the risk of heart disease also increases, and certain racial and ethnic groups are more likely to have cardiovascular disease.

“Preventive cardiology is being able to intervene before you have signs or symptoms of heart conditions. Healthy lifestyle is always the key but sometimes due to various genetic and environmental predispositions, some people can be at higher risks despite their best effort and might need medical intervention sooner to avoid future events.  If you have such risk factors, consider seeking care from a cardiologist."

The more you know about your family history, the more you know about your own heart health. As the Medical Director of the hypertrophic cardiomyopathy (HCM) program at VMFH, Dr. Harper sees people with the condition every day. 

HCM is a genetic condition that causes heart muscle thickening. If untreated, it can lead to severe complications, and is the number one cause of sudden cardiac death in people under the age of 40. Diagnosing HCM can be challenging as many patients experience mild or no symptoms, which is why it’s important to know your family history.

“If you have multiple family members with high blood pressure, cardiac disease, or coronary disease, the risk for you is higher. 

According to the Centers for Disease Control and Prevention (CDC), heart disease is the leading cause of death for women in the U.S., and heart disease can affect women at any age. Risk factors for women are similar to men, but symptoms of heart disease can present differently. Symptoms can include:

• Chest pain or discomfort
• Shortness of breath
• Fatigue
• Lightheadedness

Women are at higher risk of coronary artery disease. Coronary artery disease is the most common heart disease, which is caused by plaque building up on the walls of the arteries. As women age, the risk increases due to hormone changes. Before menopause, estrogen provides women with increased protection against heart disease. As women get older and estrogen decreases, their risk for coronary heart disease increases. Plaque buildup can lead to heart attack. 

There are things women can do to reduce their risk of heart disease, including:

• Managing blood pressure
• Cholesterol
• Limiting alcohol
• Not smoking
• Eating a healthy diet
• Exercising
• Managing stress
• Getting enough sleep 

Women who experience heart conditions during pregnancy are also at increased risk of pregnancy-related complications and heart disease later in life. If a woman is diagnosed with hypertension during pregnancy, it’s recommended they follow up with their primary care physician and continue to monitor blood pressure and discuss a follow up plan if needed with a cardiologist.

Atrial fibrillation (AFib) is the most common type of arrhythmia in the U.S. Today, more than 5 million Americans are living with AFib. 

“The upper chambers quiver rather than beating in synchrony,” said Michael Eskander, MD, a cardiac electrophysiologist at VMFH. “In and of itself, it's not a life-threatening abnormal heart rhythm, but it does have some consequences that we have to deal with, particularly that it's one of the leading causes of strokes in the U.S.”

He says AFib is also ubiquitous, meaning the range of symptoms is broad, from palpitations, or feeling an irregular heartbeat, to shortness of breath, or not symptoms at all. 

Dr. Eskander recommends people should talk to their primary care provider if they are concerned. An electrocardiogram (EKG or ECG), a noninvasive test that shows how the heart is beating, can help detect if there is an issue. 

“There is no cure for atrial fibrillation," says Dr. Eskander. “But we are advancing treatment and care daily. I’m hopeful we will find a cure one day. Until then, there is no cookie cutter therapy for any one diagnosis. I talk with my patients about what is best for them, and we make a decision together; it’s always their choice, whether it’s a non-invasive option or an invasive procedure.”

No matter what heart condition a person may have, he says the comprehensive care team can help, whether that’s through a comprehensive evaluation, imaging, medication management or surgical intervention. 

“We start with patient-focused, compassionate care with an emphasis on quality and safety,” he said. “I wish more people knew how much lifestyle affects our heart and conditions like AFib,” said Dr. Eskander. “Diet in particular is incredibly important. The calories we consume, alcohol intake, inactivity, all these things have long lasting and long term effects on our heart.”