When it comes to heart disease in the United States, there are troubling statistics that should concern men and women of all races and ethnic backgrounds. Consider the following numbers related to heart disease as noted by the Centers for Disease Control and Prevention:
- Heart disease is the leading cause of death for men, women and people of most racial and ethnic groups.
- One person dies every 33 seconds from cardiovascular disease.
- In 2022, 702,880 people died from heart disease. That's the equivalent of 1 in every 5 deaths.
- Heart disease cost about $252.2 billion from 2019 to 2020. This includes the cost of health care services, medicines and lost productivity due to death.
With February being American Heart Month, Kaiser Permanente reminds everyone about the importance of caring for one’s heart by taking steps toward lifestyle changes that can lead to a healthier life. That’s especially important since about half of all Americans have at least one of the top three risk factors for heart disease – high blood pressure, high cholesterol and smoking.
One way individuals with a high-risk of heart disease, or those who have been diagnosed with coronary artery disease, can help improve their medical condition is by switching to a plant-based diet.
“Focusing on what you’re eating for your health is a great start,” said Dr. Columbus Batiste, regional chief of cardiology for Kaiser Permanente Southern California, who is also an Interventional Cardiologist and lifestyle advocate in the Inland Empire. “Increasing fiber-rich plant food will have great benefits to your health. A plant-based diet is nutritious and can be as tasty as a traditional American diet that includes meat. For many of my patients, it’s been a lifesaver.”
According to Dr. Batiste, following the guidelines below will go a long way toward protecting your heart.
Eat Right
To help keep your heart and blood vessels in good shape, consider eating heart-healthy plant-based food that includes fruits, vegetables, nuts and whole grains. If adhering to plant-based diet is difficult, try avoiding too much red meat and focus on adding plant rich proteins like beans and whole grains.
Exercise
Too tired to exercise? Think again! To strengthen your heart muscle, you should engage in at least 30 minutes of moderate exercise on most days. If you cannot do all 30 minutes at once, do 10 minutes at a time. Brisk walking, swimming or cycling are especially good for the heart.
Dr. Batiste cautions against doing too much exercise too soon, however. Make sure you start at a level you are comfortable with and build up gradually. And, of course, check with your personal physician before starting a new exercise regimen.
Keep a Healthy Weight
Did you know that lowering your weight by just 10% can make a significant difference in reducing your risk of heart disease and diabetes?
Reduce Stress
It’s been proven that stress, anger, anxiety and depression can keep your blood pressure high and increase your risk of heart attack, stroke, and other illnesses.
Quit Smoking
We all know smoking is bad for our health and is a leading cause of heart disease and death. That is why it is never too late to quit. Kaiser Permanente offers tips on how you can quit smoking or visit kp.org/quitsmoking.
Beware of Alcohol
Limit alcohol intake to no more than 2 drinks a day for men and one drink a day for women. Excessive consumption of alcohol is bad for your health, as it can raise your cholesterol level and blood pressure.
“Taking care of your heart should be an everyday commitment,” Dr. Batiste said. “Eating health-promoting food, exercising and making the right choices to protect your health are the main steps you should take to ensure a healthy heart.”
For more tips to keep your heart healthy, check out Kaiser Permanente health and wellness resources.