As we progress into the New Year it seems prudent to focus on working on a new year’s resolution to maintain healthy habits and perhaps acquire some others which can lead to a better quality of life — both in our physical as well as our mental health. Although I have written about this in the past, it needs to be reiterated frequently.
In particular, in today’s society, it behooves us to focus on a obtaining (and maintaining) a healthier lifestyle to better address all the challenges and uncertainties of life.
According to the Centers for Disease Control and Prevention heart disease is the leading cause of death in the United States. Cardiovascular disease (CVD), listed as the underlying cause of death, accounted for 941,652 deaths in the United States in 2022 (the most recent year for which final data is available).
Every 34 seconds, someone in the U.S. dies from cardiovascular disease. That’s nearly 2,500 people daily. Together, heart disease and stroke account for more deaths than all cancers and accidental causes combined. Fortunately, a significant part of these deaths is largely preventable and there are many things people can do to reduce their risk.
By living a healthy lifestyle, you can help keep your blood pressure, cholesterol, and sugar normal and lower your risk for heart disease and heart attack.
A healthy lifestyle includes the following five approaches (amongst other practices):
Healthy diet
Choosing healthful meal and snack options can help you avoid heart disease and its complications. Be sure to eat plenty of fresh fruits and vegetables and fewer processed foods.
Eating foods low in saturated fats, trans fat, and cholesterol and high in fiber can help prevent high cholesterol. Limiting salt (sodium) in your diet also can lower your blood pressure. Limiting sugar in your diet can lower you blood sugar level to prevent or help control diabetes.
Consulting a nutrition professional (Registered Dietitian or Nutritionist, RDN), if needed, can assist in your effort to consume a healthy diet. In addition, accessing science-based websites can also be of benefit.
Healthy weight
Being overweight or obese increases your risk for heart disease. To determine if your weight is in a healthy range, doctors or other qualified health professionals often calculate your body mass index (BMI).
If you know your weight and height, you can calculate your BMI at CDC’s Assessing Your Weight website at cdc.gov/healthyweight. Note that there are limitations to using BMI as an absolute measure for being overweight and/or obese.
Qualified health professional including Registered Dietitians and Nutritionists (RDNs) often include waist and hip measurements to calculate excess body fat. They may use special equipment to calculate excess body fat and hydration status. Check out the following link for an explanation on the importance of measuring waist circumference: harvard.edu/obesity-prevention.
Physical activity
Physical activity can help you maintain a healthy weight and lower your blood pressure, cholesterol, and sugar levels. Each week adults need 150 minutes of moderate-intensity physical activity and 2 days of muscle strengthening activity, according to the current Physical Activity Guidelines for Americans (2nd edition).
For more information on physical activity basics go to the following website at: Physical Activity Guidelines for Americans | odphp.health.gov
No smoking
Cigarette smoking greatly increases your risk for heart disease. If you don’t smoke, don’t start. If you do smoke, quitting will lower your risk for heart disease. Your doctor and other qualified health care professionals can suggest ways to help you quit and/or orient you to appropriate information and material resources.
Limited alcohol
A July 2022 study published in The Lancet confirms that for people ages 15 to 39 years, there is no health benefit to drinking alcohol, only risks. Research suggests that people under 40 who consume unsafe amounts of alcohol may face elevated health risks and that even less than 1 drink per day may be harmful to health.
New research has come out recently with guidelines from Canada on reduced alcohol consumption. However, the bottom line to keep in mind is, no matter what level you drink at, that consuming less will be good for your health.
Stress, other health conditions and hygiene
In addition, reducing and managing stress, controlling other health conditions, such as high blood pressure, high cholesterol and diabetes, and practicing good hygiene will go a long way toward helping in preventing heart disease.
Hopefully, this overview (and accompanying links) will provide some “food for thought” and allow readers to look at their own lifestyles and help lead to acquiring healthier habits through a proactive approach to a healthier life.
Additional information
For those who desire a more in-depth, scientific understanding, please check out the inaugural report, Cardiovascular Statistics in the United States, 2026 | JACC Stats; Inaugural JACC Stats Report Reveals State of US CV Health – American College of Cardiology.
Mark A. Mahoney, Ph.D., has been a Registered Dietitian/Nutritionist for over 35 years and completed graduate studies in Nutrition & Public Health at Columbia University. He can be reached at marqos69@hotmail.com.
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