Help prevent heart disease in five steps

Year after year, one condition remains the #1 cause of death in the U.S.: heart disease. It is also the country's most expensive disease, costing hundreds of billions of dollars each year in medical expenses, lost productivity and missed workdays.¹

By promoting healthy living habits aimed at reducing the chances of developing heart disease, employers can help their employees feel healthier, live better and work more productively. Let's explore some simple methods of preventing heart disease.

1. Avoid tobacco, especially smoking and vaping.

Tobacco is most often associated with lung cancer and other respiratory diseases, but it is also the most preventable risk factor for heart disease and stroke. People who smoke have more than twice the risk of a heart attack compared to people who don't smoke.² Avoiding tobacco altogether is one of the most effective ways to reduce your risk of heart disease and heart attacks.

With vaping becoming so popular, efforts are now shifting toward awareness and prevention in that area. Learn real-world tips to help quit vaping by reading our blog, The truth about vaping.

2. Focus on eating heart-healthy foods.

Focusing on eating heart-healthy foods does not have to be complicated. Some people follow the Mediterranean diet or the DASH (Dietary Approaches to Stop Hypertension) diet to improve their heart health, but adhering to specific, restrictive diets can be difficult in the long term.

No one diet is perfect for everybody; however focusing on some simple tenets of a heart-healthy diet can have great benefits. This approach includes the following basics³:

1. Eat more fruits and vegetables.
2. Choose whole grains over white refined flour.
3. Avoid heavily processed foods and refined sugars.
4. Opt for meats and other proteins that are lower in saturated and trans fats.
5. Limit sodium intake.

Portion control is also an important factor in maintaining heart health. According to Mayo Clinic, the amount you eat is equally as important as what's on your plate.³ There are several strategies you can utilize to reduce your portion sizes, including eating more slowly and consuming more fiber to help increase the feeling of fullness—both of which aid in healthy digestion as well.

3. Get moving.

The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes (2.5 hours) of moderate-intensity activity each week for adults.⁴ Try to resist the urge to jump into a gym membership or drop money on equipment or fancy exercise apps. These types of commitments can be overwhelming and introduce barriers to success.

There is no need to make movement complicated. The best activity is one that is enjoyable and easy to access, such as a brisk 30-minute walk or a bike ride five days a week. Moving at the same time each day makes it easier to make it a habit.

The CDC also recommends that adults participate in strength training at least two days per week.⁴ This recommendation is especially important as we age, both for heart health and for other health factors like mobility, bone health and injury prevention.

4. Get enough quality sleep.

One in three American adults does not get the recommended amount of uninterrupted sleep each night.⁵ This can have detrimental effects on our health. Short sleep duration is linked to an increased prevalence of cardiovascular conditions such as coronary artery disease, hypertension and arrhythmias (irregular heartbeat).⁶

Practicing healthy sleep habits—sticking to a schedule, avoiding artificial light at night, and cutting back on pre-bedtime meals—has lasting benefits for the mind and body, including the heart.

5. Manage existing conditions and risk factors for heart attack.

Millions of Americans live with one or more conditions that increase their risk for heart attack, such as high blood pressure, high cholesterol and diabetes. For these individuals, it's especially important for them to work with their health care team to manage their condition.

There are also risk factors for heart attacks that we cannot control, known as "non-modifiable risk factors." These include the following⁷:

1. Age: Unsurprisingly, the risk of heart attack increases for all of us as we age. Most people who die of coronary heart disease are 65 or older.
2. Sex: Men have a greater risk of suffering a heart attack than women do, and men tend to have heart attacks earlier in life. However, women are at greater risk of dying from a heart attack.
3. Family history: The children of parents who have a history of heart disease have an increased risk of suffering from heart disease themselves.
4. Race: According to the American Heart Association: "Black people have disproportionately high rates of more severe high blood pressure and it develops earlier in life. Heart disease risk is also higher among Mexican American, American Indian, native Hawaiian and some Asian American people."

While we have no control over these factors, we can make lifestyle changes to help lower our risk.

Critical Illness Insurance from Allstate Benefits

Critical Illness Insurance provides group coverage options that can help cover out-of-pocket costs associated with cardiovascular conditions like heart attack, coronary artery disease and sudden cardiac arrest. Plus, optional coverage may also be available for preventive care, wellness screenings, and even tobacco cessation, alcohol cessation and weight management programs.

Contact a sales representative today to learn more about the many ways that the Good Hands® team works to help you and your employees.

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