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"Broadly preventable" heart problems killed an estimated 415,000 Americans in 2016, according to new data from Centers for Disease Control and Prevention (CDC), highlighting the importance of proactive interventions.
As part of its new Million Hearts campaign, which aims to prevent a million heart attacks and strokes by 2022, the CDC reviewed 2016 data and identified approximately 2.2 million hospitalizations and 415 000 deaths due to heart attacks, were avoided. The total number of deaths related to heart problems is even higher: in 2015, nearly 634,000 people died from heart disease alone, making it the leading cause of death among American adults this year.
"Many cardiovascular events occur in middle-aged adults – which we normally do not consider to be at risk," said CDC deputy director Dr. Anne Schuchat in a statement. "Most of these events can be prevented by daily actions to help reduce risk and better manage medical conditions."
Indeed, lifestyle changes can make a big difference in heart health. This is what the research says.
Exercise
Physical activity is beneficial in many ways, but improving cardiovascular health is one of the most convincing. A study published in April has even found that physical activity can partially neutralize a genetic risk of heart disease. In the meantime, a study published in May suggests that exercising for at least 30 minutes at a time, four to five times a week, can keep your heart healthy as you get older.
Eat a lot of plants
Studies have shown that heavy diets, vegetable proteins, fats and whole grains are good for the heart, especially if you choose herbal foods like meat and dairy products. (If you eat red meat, the researchers argue to do it in moderation.) A diet rich in plants can also control cholesterol levels, which is important for maintaining cardiovascular health over time.
Whatever you eat, eat it with care: a 2016 study found that eating mindfully, paying attention to sensory cues while you eat, minimized some risk factors for type 2 diabetes and heart disease.
Drink only in moderation
Although experts say there is no reason to consume alcohol for heart reasons, years of food research suggest that moderate consumption – no more than one drink a day for women, or two for men – can have a protective effect on consumption. heart. This conclusion, however, has recently been questioned by some scientists who advocate not consuming any alcohol. Despite the controversy, one thing is clear: excessive alcohol consumption is not good for your health. So, if you soak, do it moderately.
Do not smoke
It is clear that cigarettes are linked to lung cancer and other respiratory diseases. According to the American Heart Association, smoking is also a major risk factor for heart disease, which damages blood vessels and contributes to fat accumulation in the arteries.
To be social
Social bonds are becoming more and more essential to health and its impact on the heart is no exception. Some research even suggests that social isolation and loneliness can increase your risk of heart attack and stroke and increase levels of inflammation – another likely risk factor for heart disease. A robust social calendar can help avoid these conditions, and a supportive marriage can be just as beneficial to your heart, according to research.
Relax
Meditation, mindfulness and other stress reduction techniques have been shown to lower blood pressure, which can limit cardiovascular problems. Conversely, high levels of stress can put you at risk for a heart attack or other cardiac event. So hit the yoga mat, have a run, take a deep breath or find another anti-stress that's right for you.
Hit the sauna
According to several recent studies, the post-workout habit can have surprising health benefits. Research has shown that sauna bathing can reduce the risk of stroke, probably by stimulating vascular health and lowering blood pressure by stimulating blood flow to the skin. Similar factors may explain the association between sauna bathing and a lower risk of heart failure and heart disease.
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