Understanding Heart Disease: A Silent but Preventable Killer

Heart health affects everyone, yet many of us overlook the warning signs our bodies send us until it's too late. In America, heart disease is the No. 1 killer of men and women and the leading cause of death for people of most racial and ethnic groups.

But here's the empowering news: many heart conditions are preventable through lifestyle changes and early intervention, according to Karla Quevedo, MD, FACC, a board-certified cardiologist with the Lee Health Heart Institute.

Understanding risk factors

"When it comes to significant risk factors for heart disease, there are modifiable and non-modifiable risk factors," Dr. Quevedo says. "There are things you can change through your lifestyle, like high blood pressure (hypertension), high cholesterol (hypercholesterolemia), diabetes, obesity and chronic kidney disease. At the same time, there are some risk factors you can't change, like your family history, gender or age."

The power of prevention

Prevention is where you have the most power. Simple lifestyle modifications can dramatically reduce your risk of heart disease, Dr. Quevedo notes. She encourages lifestyle changes, such as regular physical activity, a heart-healthy diet rich in whole grains and lean proteins, maintaining healthy blood pressure and cholesterol levels, and avoiding tobacco. 

“Think of these changes not as restrictions, but as investments in your future health and longevity,” Dr. Quevedo says.

READ: Keep your heart healthy with these dietary guidelines and recipes

Heart medications that can help

When lifestyle changes like diet, exercise, and stress management aren't enough to manage certain health conditions, medications can play a crucial role. Dr. Quevedo says. 

Many options exist to reduce your risk of heart attack and stroke, thanks to advances in medicines. If you're at risk for or currently have heart disease, one or more of these medications may become a part of your daily routine. 

Remember to follow your doctor's instructions for these medications and keep your appointments.

Statins: The first line of defense

Statins are prescription medications that help lower cholesterol levels in the blood. They're one of the most often prescribed medications for heart health and cardiovascular disease prevention. They can help lower low-density lipoprotein (LDL, or bad cholesterol) and triglycerides, though they're primarily known for their impact on LDL. 

Statins are effective, but they work best as part of a comprehensive approach to cardiovascular health, including lifestyle modifications, Dr. Quevedo emphasizes. 

Talk with your doctor about what heart medications may be right for you. In addition to statins, other medicines can treat and prevent heart disease as well. 

Healthy Eating

Next time you are food shopping, consider these food types to create a well-balanced diet perfect for heart health:

• Fruits and vegetables. Aim to fill half your plate with fruits and vegetables at every meal. They are rich in vitamins, minerals, and fiber, which are essential for heart health. Try adding a variety of colorful produce to your diet to ensure you're getting a broad spectrum of nutrients.
• Whole grains. Whole grains like oats, brown rice, quinoa, and whole wheat provide more fiber and nutrients than refined grains. Fiber is known to help reduce cholesterol levels and improve heart health. Replace white bread, pasta, and rice with their whole-grain counterparts.
• Lean proteins such as fish, beans, nuts, and low-fat dairy. Fish, especially fatty fish like salmon and mackerel, are high in omega-3 fatty acids, which benefit heart health. Legumes and nuts are also excellent sources of protein and healthy fats.
• Healthy fats from sources like olive oil, avocados, and nuts. Not all fats are bad for your heart. Healthy fats can help reduce bad cholesterol levels and improve heart health. For instance, use olive oil for cooking and dressings, and snack on nuts and seeds for a nutritious boost.
• Limit processed foods and those high in added sugars and salt. Try to limit your intake of these items. Instead, choose whole, unprocessed foods whenever possible.

Other tips

For the last time: Just quit smoking. The benefits of quitting smoking begin to appear after only a few months and reach that of a nonsmoker in several years.

Ease into exercise. Commit to 150 minutes of moderate intensity exercise each week and 75 minutes of vigorous intensity exercise each week. If you have other health conditions that limit your capacity for exercise, you should stay as physically active as your condition allows.

Peek at that belly fat. Abdominal obesity is defined as a waist circumference greater than or equal to 102 centimeters—or 40 inches—in men and greater than or equal to 88 centimeters—or 35 inches—in women. Belly fat increases your risk of heart disease.

How stressed are you? Do you get mad a lot? Hold onto grudges? Are you stressed at work? Constantly worried? Can’t sleep? Your heart is feeling that weight. Talk to your doctor about how to manage stress.

Discover how lifestyle changes and medication can improve your heart health, lifespan, and quality of life at the Lee Health Heart Institute.