It’s American Heart Month.
Eighty percent of heart disease is preventable, yet heart disease is the leading cause of death for Americans. While there are several medical conditions and lifestyle choices that increase risks, there are prevention measures that you can take to keep your ticker going strong.
Not sure what to eat to keep your health strong? Unsure of how stress impacts your heart health? Wondering if that change in heart rhythm is normal?
Below, we interviewed Dr. Nicole Harkin, founder and cardiologist at Whole Heart Cardiology to get some heart health tips and insight. Dr. Harkin has a preventive telecardiology practice in San Francisco providing cardiac optimization through precision and lifestyle medicine.
Here’s her heart health advice to reflect on during American Heart Month:
What's the most common misconception about heart health?
Believe it or not, the early stages of heart disease begin young — like in childhood! Working on improving your lifestyle to prevent heart disease should be focused on as young as possible to prevent cholesterol build up in the arteries.
How does stress play a role in heart health?
Stress results in chronic and prolonged activation of our sympathetic nervous system, or our "fight or flight" response. This can increase blood pressure and raise cortisol, which results in inflammation. These are both risk factors for heart disease. Finding a way to reduce stress, either with meditation or yoga, can be incredibly helpful.
What are the best ways to keep the heart healthy and strong?
Emphasis on lifestyle from a young age is incredibly important to prevent heart disease. Eating a healthy, plant-centered diet, exercising at least 150 minutes of moderate-intensity aerobic activity a week, and avoiding toxins like cigarette smoke can go a long way to prevent heart problems.
Is there a certain diet you recommend for good heart health?
A plant predominant diet, which is rich in vegetables, fruits, whole grains, beans, nuts, and seeds is incredibly powerful for overall heart health. We know from an overwhelming amount of evidence that eating more plants reduces our risk of heart attacks and stroke.
Many trials have demonstrated lower rates of high blood pressure, cholesterol, obesity, inflammation, and heart disease in those following a plant-predominant or plant-based diet. Plants contain an abundance of fiber (vital for our gut health and blood sugar control) as well as vitamins, minerals, micronutrients, polyphenols, and antioxidants.
When should someone consider making a cardiology appointment?
It's a good idea to see a cardiologist if you have symptoms that you are concerned about, like chest pain or palpitations. A preventive cardiologist can also help you optimize your heart health by working with you to minimize your risk factors and prevent heart disease in the first place.
Want more heart health advice straight from a cardiologist? Visit Dr. Harkin on Instagram at @nicoleharkinmd!
How will your office celebrate American Heart Month? Share your ideas in the comments below!
