The Evolution of Heart Disease and Five Steps You Can Take to Fight Against It

Hi Ladies,

I’ve missed you Ladies so much. How have you been? How is your wellness journey going? She Chose Wellness has been busy this month. We have been pouring into the community. We are currently working on a project to help those suffering from health disparities through our “Bridge the Gap to Wellness” Program. While we have been serving the community, I could not let the month go by without sharing some holistic wellness tools that help prevent and slow the progression of chronic diseases such as hypertension, diabetes, and heart disease.

According to the CDC, “heart disease is the leading cause of death for men, women, and people of most racial and ethnic groups in the United States and takes the life of a person every 34 seconds” (Centers for Disease Control and Prevention [CDC], 2022). Yes, you read it correctly. Someone in the United States dies about every 30 seconds from heart disease. The evolution of heart disease is a direct reflection of the poor daily habits that most Americans have. As a result, younger and younger Americans are now affected by heart disease and have a higher probability of poor quality of life and a higher risk for mortality. All hope is not lost. There are steps you can take daily to decrease your risk for heart disease and the underlying conditions that increase the risk of heart disease.

Five Steps You Can Take to Fight Against Heart Disease:

1) Eat a healthy whole foods diet: I know we cover a healthy whole-food diet in almost every blog post. But ladies, there is no way of getting around it. We must supply our body with the nutrients it needs to function properly. Include as many whole- foods as possible in every meal of the day, including snacks. The nutrients you receive from whole – foods help your body heal and provide you with the energy to handle the tasks of the day. Remove as many processed, sugary, and artificially flavored items from your diet that you can. Remember to wash your food properly and chose high-quality products whenever possible.

2) Increase physical activity: Physical inactivity is one of the leading causes of heart disease. The human body was not designed to sit in front of a computer, television, or other electronic devices all day. We were designed to move. As technology advances, most Americans have become more sedentary. Physical inactivity combined with high caloric intake has resulted in an obesity epidemic. Obesity is a risk factor for hypertension, diabetes, and heart disease. As always, I encourage you to find a physical activity you enjoy and that is easy to incorporate into your daily routine.

3) Know your numbers: Heart disease has many risk factors, including hypertension, diabetes, and high cholesterol. If you have any of these conditions, it is important to track your daily levels to know if your condition is being managed properly. When you know your numbers, you can become an active member of your healthcare team. If you have never been diagnosed with any of these health conditions, commit to routine health visits and keep track of your blood pressure readings and lab results. Ask questions when you don’t understand what your annual or routine lab results (lipid panel, CMP, CBC, A1c) indicate. Be your own advocate!

4) Make healthy lifestyle choices: Every day make the decision to live a healthy life. Make steps towards smoking cessation; remove yourself from high-stress environments; limit unhealthy foods and alcohol intake; and refrain from a sedentary lifestyle. If you do not have total control over what you eat, where you live, or what environment you work in, focus on the things you can control and take steps to change your situation. Change starts with a choice, choose wellness, choose you!

5) Know your family history: Having a family history of heart disease can increase your risk for heart disease. It is important to know your history. Knowing your family history gives an insight into genetics, but it also provides insight into food, culture, and environment. Many times, diseases are present throughout each generation because we continue unhealthy habits. Make the decision that unhealthy habits in your family will stop with you. Choosing healthy habits does not mean you can’t have your favorite foods or beverages. I encourage you to find ways to make a healthier version of the things you love. Let wellness be the new family tradition, it can all start with you!

Heart disease continues to evolve. It will continue to affect women, men, young adults, and children of all racial and social backgrounds.Thankfully, we have the tools and the knowledge to fight back. Make a conscious decision to fight heart disease and other underlying diseases from a holistic perspective. Consider using these five steps as a foundation for yourself and your family to decrease your risk for heart disease and remember to always “make wellness your best accessory”!

Your sister in wellness,

Lauren

References

Centers for Disease Control and Prevention. (2022, December 8). Heart disease facts. https://www.cdc.gov/heartdisease/facts.htm