Heart Health & Heart Failure

Articles

Feb 1

It’s February! Before you team up with Cupid and begin counting down to Valentine’s Day, let’s take a moment to discuss heart health and why it’s important to keep your heart’s health in mind. Arguably the hardest working muscle and most important organ in your body, the heart is responsible for many functions vital to life. In fact, 20 seconds after a heart stops beating, the brain “flatlines.” Since 1963, February is the month to remember all things heart-related and to keep heart health in mind during American Heart Month. Having said that, let’s start with the basics.

Learning About the Heart

This muscular organ is actually hollow, and, in adults, about the size of two fists. The heart is made up of four chambers: the upper left and right atria, and the lower left and right ventricles. Between the atria and ventricles, blood flows through valves in one direction. Your heart pumps one-and-a-half gallons of blood every minute — adding up to over 2,000 gallons a day! The right side of your heart pumps blood to your lungs while the left pumps blood elsewhere in the body. The heart carries oxygenated blood through the circulatory system, maintaining blood pressure, and also transporting nutrients and hormones throughout the body.

What is Heart Failure?

Heart failure occurs when the heart doesn’t pump blood as it should. According to the Mayo Clinic, the following are symptoms associated with heart failure:

Shortness of breath with activity or when lying down
Fatigue and weakness
Swelling in the legs, ankles, and feet
Reduced ability to exercise
Persistent cough or wheezing with white or pink blood-tinged mucus
Swelling of the belly area
Very rapid weight gain from fluid buildup
Nausea and lack of appetite
Difficulty concentrating or decreased alertness
Chest pain if heart failure is caused by a heart attack

If you, or someone you love, is experiencing any of the above symptoms, it is best to meet with your healthcare provider immediately to discuss testing and preventative care.

What Causes Heart Failure?

According to heart.org,

“More than 6 million Americans are living with heart failure, and over 900,000 new cases are diagnosed each year.”

Coronary artery disease, high blood pressure, and a prior heart attack are the leading causes of heart failure. Individuals 65 years and older are most susceptible to heart failure and heart-related complications that can lead to heart failure, along with those with a family history of heart failure.

Coronary artery disease can begin developing decades before it is detectable. It typically begins as cholesterol deposits, known as plaque, fats, and other substances, build up in the arteries and restrict blood flow. This restriction limits the nutrients and oxygen the heart pumps throughout the body. Additional damage to the coronary arteries is caused by diabetes or insulin resistance, high blood pressure, living a sedentary lifestyle, and smoking/tobacco use. Additional risks associated with coronary artery disease are being overweight or obese, chronic kidney disease, excessive stress, too much or too little sleep, and alcohol use.

Inflammation is the leading cause of heart attacks and strokes. Inflammation can cause plaque build-up and blood clots. When a blood clot blocks an artery to the heart, it causes a heart attack.

Reducing Inflammation in the Body

Inflammation is the body’s response to an injury and helps to fight off germs. Reducing inflammation in the body will promote better health overall, and reduce your risks of inflammation-related conditions. Avoiding activities that lead to inflammation is a clear place to start when seeking to reduce inflammation. Smoking cigarettes damages blood vessels and can increase plaque build-up. In fact, if you quit smoking, you cut your risk of developing heart disease in half. Exercising for a short period of time each day will aid in reducing inflammation in the body, too. As little as 20 minutes of exercise a day can have a major impact on your overall health. Avoiding processed foods and fast food will reduce inflammation as well. Instead, indulge in whole foods, such as fruits, vegetables, nuts, beans, and fatty fish like salmon, cod, and tuna.

Preventing Heart Disease

Early detection is key to prevention. Before symptoms escalate and become irreversible, it is best to get regular screenings if you or someone you know is at risk. CVS offers no-cost heart health screenings at their MinuteClinics. More information can be found by following this link: CVS Health Screening. You are able to schedule screening through the CVS app, which can be found in your phone’s app store.

Taking preventative measures to ensure your heart remains healthy can be as simple as blood pressure screening, cholesterol screenings, blood sugar testing, or making simple lifestyle changes. More advanced testing may include an electrocardiogram, a stress test, or wearing a Holter monitor for 24-48 hours.

Diet and lifestyle can be major factors when it comes to your heart’s overall health. The Mayo Clinic recommends the following diet and lifestyle changes to prevent heart disease:

Control your portion size
Eat more fruits and vegetables
Opt for whole-grain options when possible
Limit unhealthy fats like saturated fat and trans fat
Select low-fat protein sources
Reduce salt intake
Plan ahead so you know what you’ll be eating
Treat yourself once in a while

When drafting meal plans, it’s best to have a handful of easy-to-prepare options on hand. These can range from nuts, berries, and dark chocolate to fish, legumes, tomatoes, and potatoes. Your heart will thank you if you use olive oil in place of vegetable oil. Coffee and green teas are excellent hot drinks to boost antioxidant levels, fight inflammation, and reduce your risk of heart disease. Additionally, green tea can typically lower your LDL cholesterol.

At Tilton’s Therapy, we aim to help you gain your maximum level of independence to improve your life on your terms. Our team of therapists can help guide you along the way, so get in contact with our team to continue your therapeutic practice.