Midweek Motivator: Lifestyles and habits have a major impact on heart health – Brainerd Dispatch

Each February we celebrate Heart Month, a time to raise awareness about heart disease and how to prevent it. Heart disease claims more lives than all forms of cancer and chronic respiratory disease combined. Almost 128 million people in the United States (48.6%) are living with some form of cardiovascular disease (heart and/or blood vessel disease).

One person dies every 33 seconds from cardiovascular disease. Did I get your attention?!

Cardiovascular disease includes coronary artery disease (CAD), stroke and peripheral arterial disease (blockages in circulation/artery or vein blood vessels). Cardiovascular disease can affect anyone, even younger people. Studies of 18- to 22-year-old soldiers who died during the Korean War revealed mild to severe coronary artery blockages on autopsy. The biggest risk factors or causes of the different cardiovascular diseases include high blood pressure, smoking (cigarettes or vaping), high cholesterol, diabetes, family history of cardiovascular disease in first degree relatives (mom, dad, siblings, or your children), unhealthy diet and physical inactivity. High blood pressure is common affecting 47% of U.S. adults but is very treatable with either changing what or how much we eat or how much we move — and sometimes medications if blood pressure remains elevated after habit changes.

Coronary artery disease is a condition that happens when the blood vessels to the heart muscle narrow and become clogged with cholesterol. It is the most common type of heart disease and the number one cause of death in men and women. Symptoms may include chest or back pain/pressure/tightness/heaviness, shortness of breath at rest or with activity, nausea, vomiting, lightheadedness or profuse sweating. Early detection and treatment can help prevent coronary artery disease from progressing to a heart attack.

Stroke is caused from either a blocked artery to the brain or a ruptured blood vessel in the brain — both scenarios limit the flow of blood containing oxygen and essential nutrients from reaching the brain. Early recognition and treatment can help decrease damage to the brain and improve chances of recovery. Symptoms to watch for include difficulty speaking, walking, understanding, talking, and numbness/paralysis of the arm, face, or leg. Symptoms that come and go quickly should be cause for alarm as this may be an early warning sign of an impending stroke.

Peripheral arterial disease (PAD) is narrowing of the artery/blood vessels in the arms, neck, kidneys, intestines, or legs limiting blood flow to those areas. Symptoms of peripheral arterial disease include pain in the leg muscles (calves, thighs) with walking, nonhealing wounds on the legs or fingers, and skin color changes in the feet (purple or black toes).

Many treatments exist to minimize the effects of cardiovascular disease on quality of life and longevity but, an ounce of prevention is worth a pound of cure! Cardiovascular disease can be prevented. We all have the ability to minimize our risk of cardiovascular disease. In fact, doing four things on a routine basis can decrease our risk of heart attack, stroke, and peripheral arterial disease by 40% — and none of it includes medicine.

1. Activity. Get moving! Activity and exercise are the fountain of youth. It keeps us young and prevents our bodies from falling apart. Ideal goal is 150 minutes per week. Only 24% of U.S. adults meet this goal. Activity doesn’t necessarily mean joining a gym. Aim for 30-60 minutes of daily activity — walking, biking, swimming, elliptical, etc. Some is better than none, so do not be discouraged if you cannot get to 30 minutes per day. The heart and lungs don’t care what you do, just do something. Start by starting — start with 5-10 minutes per day and add 1-2 minutes per week until you are at 30-45 minutes per day. The time can be cumulative meaning it does not matter if you do it all at once or break it up into shorter segments throughout the day. 
2. Healthy diet. Eat healthier. Set a goal of 3-5 servings of fruits and/or vegetables per day. This helps us eat less of the higher calorie foods that cause health problems. Specifically, the Mediterranean diet or DASH (Dietary Approaches to Stop Hypertension) diet are ideal for decreasing risk of cardiovascular disease or heart/circulation problems. The Mediterranean diet focuses on lean meats (fish, chicken, turkey), whole grains, beans, and healthier fats (olive oil, avocados) while minimizing red meats (hamburger, steak, pork). The DASH diet is a balanced eating plan focused on reducing sodium intake while emphasizing fruits, vegetables, whole grains, lean proteins, and low-fat dairy to help prevent or manage high blood pressure. 
3. Avoid smoking. Chemicals in cigarettes and tobacco can damage the heart and blood vessels causing inflammation and accelerates cholesterol deposits and blockages throughout the entire body. Smoking is associated with a 23% increased risk of death from coronary artery disease and 29% increased risk of death from stroke. After quitting for one year, the risk of cardiovascular disease is reduced to half that of a person who continues smoking.
4. Healthier weight. If overweight, decreasing your weight by even 3-5% will lower blood sugar, cholesterol levels, and blood pressure — which lowers risk factors for developing cardiovascular disease. 

When needed, medications for cholesterol, diabetes, and high blood pressure can also decrease risk of heart attack and stroke. Developing long-term healthy lifestyles and habits have a major impact on our overall well-being and are fully controllable by all of us! If you have any of the above symptoms mentioned, discuss this with your health care provider or make an appointment to see me at the Ne Ia Shing Cardiovascular Clinic by calling 320-532-4163.

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Eric Fenstad, MD, MSc, FACC, is a board-certified cardiologist at the Brainerd Essentia Heart and Vascular Center and has worked in the Brainerd/Baxter area since 2015. He sees patients at Ne Ia Shing Clinic 1-2 days per month. Dr. Fenstad completed his residency in internal medicine and his fellowship training in cardiovascular diseases at Mayo Clinic in Rochester.