While human organs each have a specific and crucial role, over the centuries, only one has served as inspiration in matters of the heart. Despite their importance, it would be hard—if not impossible—to find a poem, sonnet or song extolling the virtues of the liver or kidney. It’s no contest, the heart wins in the category of epic tributes whether for love, loss, grief or joy. The heart is so special, it even has its own month!
Because February is American Heart Month, health experts ask that you put aside fanciful matters of the heart for now and, instead, focus on lifesaving matters of the heart. Doing so, could not only elevate the quality of your life, but perhaps even save it.
The Centers for Disease Control reported that in 2020, heart disease was the leading cause of death for men, women and members of every racial and ethnic group in America. Every 34 seconds, said the CDC, someone in the United States dies from heart attack. But heart disease is not just an American or western health issue.
In a paper published by the Journal of the American College of Cardiology, China, India, Russia, the U.S. and Indonesia have the highest cardiovascular mortality rates. Conversely, the countries with the lowest death rates were France, Peru and Japan.
In the United States, White Americans have the highest mortality rates of all racial or ethnic groups with 21.3 percent of heart related deaths followed by Native Hawaiian or other Pacific Islander, African American, Hispanic and American Indian or Alaska Native. The death rate for Hispanic Americans is 15.8 percent, with Hispanic men and women each sharing the same mortality rates at 15.8 percent.
In matters of the heart, there is a fine line separating the prose and poetry of this amazing organ. The former, the prose, addresses hard facts, the latter, pure emotion. There is a connection.
What is incontrovertible is that lifestyle has an overwhelming impact on heart health, said Dr. Brian Stauffer, Chief Cardiologist at Denver Health and Hospital. “Blood pressure control, controlling weight, 150 minutes a week of exercise—running, walking, swimming or cycling,” Stauffer said, are important. “Eating well, low saturated fat diet, fruits and vegetables, no added sugar added together,” he said, “produces better outcomes.” Also, said Stauffer, eliminating tobacco has “tremendous benefits.”
Smoking in all its forms, cigarettes, cigars, pipes and vaping, is a proven heart health hazard. Smoking also has a detrimental effect on the rest of the body, including lungs, eyes, mouth, reproductive organs, bones, bladder and digestive organs. Smoking, according to the National Institute of Health, poses even greater health risks for women using birth control as well as people with diabetes. Also, secondhand smoke can also contribute to both short and long-term health issues. If you smoke, the NIH says, try finding a smoke cessation program.
One thing everyone can do to reduce the chances of a heart attack, Stauffer said, is to know your cholesterol numbers. Also, work to control them. But first, what is cholesterol?
Cholesterol is naturally produced in all animals. It is essential for making several critical hormones. There are two kinds of cholesterol. HDL—high density lipoprotein—often called the ‘good cholesterol’. It absorbs artery clogging cholesterol—the LDL, which can lead to heart attack. Everyone should know their numbers.
Of the HDL number, he said, “we want the number to be greater than 60.” LDL numbers should be as low as pos- sible, ideally, below one hundred. A good, combined number should add up to 200 or less. Fortunately, cholesterol, to a certain extent, can be controlled.
“I think, in general, statin medications have shown to decrease (LDL) and improve heart health,” said Stauffer. Of course, with almost any prescribed medication, there may be side effects. Common, but not debilitating, side effects can include muscle aches, cold-like symptoms—runny nose, sneezing, coughing—and joint pain, among others.
One of the most important things a person can do to maximize heart health is to know family history. It’s heredity. Everyone inherits both the good and bad from family history. Certain genes, say health experts, are predisposed to heart or other health issues. If a parent had heart issues, chances are they’ve passed it on. Poor lifestyle choices can only exacerbate things.
There are things that anyone can do to for better heart
health says the American Heart Association. “Look for the AHA ‘Heart Check Shield’ on food or beverage packaging.” Foods with tropical oils—palm oil, palm kernel oil and coco- nut oil—contain high levels of saturated fat which can boost cholesterol levels, especially bad cholesterol. Cholesterol is also ingested with meat, poultry and dairy.
It is never too late nor too early to begin making better heart health choices. In your twenties, AHA recommends being physically active. Being physically active in youth often carries over for life. If you smoke, quit.
The next decade, the Heart Association suggests making heart healthy choices a family affair. Share these choices with your children. Also, learn to manage stress and blood pressure as both can compromise artery walls.
Beyond that, practice weight control, maintain a healthy diet, perhaps add more fish, legumes (beans, lentils and peas) and cut back on meat and dairy. Also consider adding nuts and seeds as daily snacks.
Still, even the best practices cannot guarantee a person will not have a heart attack, says Dr. Stauffer. That’s why it makes sense to know what to do in the event one is occurring.
Pay attention to chest pain. It is not always indigestion. More often during heart attack, chest pain is felt around the heart but not always. The discomfort may feel like an extra tight squeeze from someone or someone sitting directly on your chest. Do not ignore these signs.
“Arteries need to be open,” said Stauffer. “Irreversible heart muscle damage can take as little as fifteen minutes.” “We do know that if we can get someone in and open blood vessel within ninety minutes,” he said, outcomes can go “extremely well.”
