Heart Health Basics for LongevitySimple steps for a healthier, longer life

Your Heart: The Engine of Life

Your heart beats about 100,000 times per day, pumping blood through a network of vessels that would stretch over 60,000 miles if laid end to end. Taking care of this incredible organ is one of the most important things you can do for your longevity.

Understanding Heart Disease

Heart disease remains the leading cause of death globally. But here's the good news: up to 80% of heart disease is preventable through lifestyle changes.

Major Risk Factors

Controllable factors:

• High blood pressure
• High cholesterol
• Diabetes
• Obesity
• Smoking
• Physical inactivity
• Unhealthy diet
• Excessive alcohol consumption

Uncontrollable factors:

• Age
• Family history
• Gender
• Ethnicity

Know Your Numbers

Regular monitoring of these key metrics can help you track your heart health:

Blood Pressure

• Normal: Less than 120/80 mmHg
• Elevated: 120-129/less than 80 mmHg
• High (Stage 1): 130-139/80-89 mmHg
• High (Stage 2): 140+/90+ mmHg

Cholesterol Levels

• Total Cholesterol: Less than 200 mg/dL
• LDL ("bad" cholesterol): Less than 100 mg/dL
• HDL ("good" cholesterol): 60 mg/dL or higher
• Triglycerides: Less than 150 mg/dL

Blood Sugar

• Fasting: Less than 100 mg/dL
• HbA1c: Less than 5.7%

Heart-Healthy Lifestyle

Eat for Your Heart

The Mediterranean diet has been consistently shown to reduce heart disease risk:

• Fruits and vegetables: Aim for 5+ servings daily
• Whole grains: Replace refined grains with whole wheat, oats, and brown rice
• Healthy fats: Olive oil, nuts, and fatty fish
• Lean proteins: Fish, poultry, beans, and legumes
• Limit: Salt, added sugars, and saturated fats

Move Your Body

Aim for at least:

• 150 minutes of moderate aerobic activity weekly, OR
• 75 minutes of vigorous activity weekly
• Muscle-strengthening activities 2+ days per week

Easy ways to get started:

• Take the stairs instead of the elevator
• Go for a 30-minute walk after dinner
• Try a dance class or swimming
• Do bodyweight exercises at home

Manage Stress

Chronic stress can contribute to heart disease. Practice stress-reduction techniques:

• Deep breathing exercises
• Meditation and mindfulness
• Regular physical activity
• Adequate sleep (7-9 hours)
• Social connections

Quit Smoking

Smoking dramatically increases heart disease risk. Within just one year of quitting:

• Your heart disease risk drops significantly
• Your lungs begin to heal
• Your circulation improves

Warning Signs

Know the signs of a heart attack:

• Chest discomfort: Pressure, squeezing, or pain
• Upper body pain: Arms, back, neck, jaw, or stomach
• Shortness of breath
• Cold sweat
• Nausea or lightheadedness

Women may also experience:

• Unusual fatigue
• Sleep disturbances
• Indigestion

If you experience these symptoms, call emergency services immediately.

Regular Check-ups

Prevention is key. Schedule regular check-ups with your healthcare provider for:

• Blood pressure screening
• Cholesterol testing
• Diabetes screening
• Weight and BMI assessment
• Discussion of family history and risk factors

Concerned about your heart health? Our doctors can visit your home for a comprehensive cardiac assessment. Book a home visit today.