According to the Centers for Disease Control and Prevention (CDC), heart disease is the leading cause of death in the U.S., and more than 600,000 Americans die of heart disease each year. While many people believe that they should start worrying about heart health when they are older, heart disease can affect anybody of any age, and it’s never too early to start learning about it.
Ronenia Jenkins, employee wellness administrator for NSU, explained why heart health is so important and what you can do to improve it.
“You feel like you are young [and tell yourself], ‘I can just eat whatever I want,’ but, in a few years, it can start showing,” Jenkins said. “When you start getting into your 30s and 40s you can start developing high blood pressure, diabetes and all kinds of issues. It’s best to start now and work on your health.”
What is heart disease?
Heart disease occurs when plaque builds up in the arteries, and it includes many types of heart conditions, according to the National Institutes of Health (NIH). The most common type is coronary artery disease, a condition in which blood has a hard time getting to the heart through the arteries, increasing the risk of heart attack, according to NIH. Two other types of heart disease are arrhythmia and hypertrophic cardiomyopathy, which are common in young adults.
Arrhythmia, also known as an irregular heartbeat, is when the heart beats faster or slower than the average rate. Various factors, including coronary artery disease, high blood pressure and valve disorders can cause an irregular heartbeat. According to Seton Heart Care’s website, arrhythmia is dangerous; it is the most common cause of sudden cardiac arrest in people of all ages.
Hypertrophic cardiomyopathy occurs when the heart wall muscles become abnormally thick. As a result, the heart is not able to pump blood throughout the body normally. This condition is usually not fatal, but, according to Seton Heart Care’s website, it is the leading cause of sudden cardiac death in people under the age of 30.
Are you at risk for heart disease?
Anyone, including children, can develop heart disease, according to the CDC. The CDC says smoking, an unhealthy diet, high cholesterol and blood pressure, diabetes and not getting enough exercise may increase your risk of heart disease.
Jenkins said genetics also comes into play no matter what age you are.
“You have genetic factors, pre-disposed issues that could be already affecting someone at a young age,” she said. “For example, you can have a gentleman whose father had a triple bypass, and his grandfather could have had a quadruple bypass, so he is already at risk for having or developing some heart conditions just based on his genetics. You do not have to be a certain age to have heart problems.”
What can you do to reduce your risk for heart disease and improve your heart health?
Jenkins said that maintaining heart health requires a holistic approach that combines mind, body and soul.
“It’s making sure that you’re working in all aspects of life, meaning that you’re watching what you’re eating, you’re working out, you’re reducing your stress,” Jenkins said.
Exercise. Get moving, and get your heart rate up. The heart is a muscle, so the more you exercise it, the stronger it becomes. According to the American Heart Association, aerobic exercise or walking for as little as 30 minutes a day, five times a week, can reduce the risk of heart disease.
Jenkins said time management is key to getting enough exercise and that exercise includes simple things like walking to class.
“If you know you are walking to and from class, do not just stroll leisurely. Do a brisk walk to really increase that [heart rate],” Jenkins said. “If you don’t have time to do a full 30 minutes, then do intervals. Do a 10-minute brisk walk, another 10 minutes and another 10 minutes. It’s really about time management. So it’s finding a time to incorporate it. Even if you are attending class, and class hasn’t started yet, find somewhere you can stand and walk in place.”
Running also improves cardiovascular fitness, according to the National Institutes of Health. It increases the flexibility of the coronary arteries, which helps boost blood flow to the heart, reducing the chances of hardened arteries that can lead to a heart attack.
Eat your fruits and vegetables. They are good for not just your heart but also for your whole body, and they will make your muscles, including your heart, stronger.
Even incorporating smoothies with fruits and vegetables in place of a meal filled with saturated fats may help you maintain your weight, said Jenkins.
Avoid drinking calories as well. Sugary drinks increases the risk of high blood pressure and heart disease and can cause weight gain of 15 pounds a year, according to researchers at Harvard School of Public Health.
Reduce salt intake, and use olive oil. According to the American Diabetes Association, a salt-heavy diet can burden the heart.
According to a report in The New York Times, one of the major antioxidants in olive oil, called resveratrol, was found to protect red blood cells from damage, which could be responsible for or contribute to heart disease.
Breathe, and wash your hands frequently. Jenkins said students are very stressed out, which can definitely affect the heart. It may seem obvious, but breathing slowly and deeply during the day can help you relax and may help lower your blood pressure and stress levels.
Washing your hands will kill germs and reduce the chance of contracting an infection. Various infections like pneumonia can be dangerous by putting stress on the heart.
Eat dark chocolate. Yes, chocolate. According to The New York Times, antioxidants in dark chocolate may reduce blood pressure. Cocoa contains antioxidant compounds called flavanols, which are responsible for the formation of nitric oxide in the body. Nitric oxide causes the walls of the blood vessel to relax and open wider, which results in lower blood pressure.
Jenkins said, “In order to prevent heart [disease] later on down the line, it is very important that students start working out, exercising, limiting saturated fats, avoiding a lot of foods that are unhealthy.”
Jenkins believes meal prepping is the best way for students to start maintaining a healthy lifestyle, along with exercising.
There’s always a way to find time in your hectic schedule. Heart health is very important and should not be disregarded no matter what age you are.
What are signs and symptoms of heart disease?
The most common symptom is chest discomfort. Another symptom is a heart attack, and a person experiencing a heart attack may have the following symptoms, according to the CDC:
- Chest pain or discomfort that doesn’t go away after a few minutes
- Pain or discomfort in the jaw, neck or back
- Weakness, light-headedness and cold sweats
- Pain or discomfort in the arms or shoulder
- Shortness of breath
Women are more likely to experience nausea/vomiting and back or jaw pain, according to the American Heart Association.
Most of the time, when a person experiences only a few of these symptoms, he or she is not having a heart attack. If you think you or anybody you know may be suffering from a heart attack, call 911 immediately.
