Preventing Heart Disease: Tips for Modifying Your Risk Factors

December 20, 2024

As the end of the year approaches and people start reflecting on their health and setting new year’s resolutions, there’s no better time to focus on heart health. Heart disease remains the leading cause of death in the United States, affecting both men and women. Dr. Samuel Congello, a board-certified interventional cardiologist, shared valuable insights on the “Mason City: Docs on Call” podcast about how individuals can take proactive steps to modify their risk factors and reduce their chances of developing heart disease.

The Importance of Addressing Risk Factors Early

“The biggest risk factors for heart disease are family history, diabetes, smoking, high cholesterol, and hypertension,” Dr. Congello explained. While some of these risk factors, like genetics, cannot be changed, there are many lifestyle adjustments people can make to lower their overall risk.

Dr. Congello emphasized the importance of preventive care: “We always try to do risk factor modifications. First find the disease, then treat the disease, and of course, better to prevent the disease.” This statement highlights the idea that prevention is the most powerful tool we have against heart disease. As you think about your health goals for the new year, consider incorporating heart-healthy habits that can make a significant difference.

Lifestyle Changes That Make a Difference

Adopt a Heart-Healthy Diet: One of the simplest yet most effective ways to reduce heart disease risk is through diet. Dr. Congello pointed out that “Americans are much less active than they used to be” and often rely on processed and fast foods that contribute to poor heart health. By making a conscious effort to eat a balanced diet rich in fruits, vegetables, whole grains, and lean proteins, you can help control cholesterol levels, manage blood pressure, and maintain a healthy weight.

Start the new year by incorporating more home-cooked meals that prioritize fresh, whole ingredients over processed foods. Reducing portion sizes and limiting the intake of saturated fats, trans fats, and added sugars can also have a profound impact on your heart health.

• Get Active Regular physical activity is key to maintaining cardiovascular health. “With obesity comes all these other issues,” Dr. Congello noted. “People are busier so they do less home cooking, they do more processed foods.” Staying active can combat these trends and help prevent conditions like obesity and diabetes that contribute to heart disease.

Aim for at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week. Simple activities such as brisk walking, cycling, or even gardening can help keep your heart strong. Make physical activity a cornerstone of your new year’s resolutions to reap the long-term benefits.

• Quit Smoking If you’re a smoker, quitting is one of the best things you can do for your heart. Dr. Congello stressed that smoking is a major risk factor for heart disease. The chemicals in cigarettes can damage the heart and blood vessels, leading to the buildup of plaque and the narrowing of arteries. This not only increases the risk of heart disease but also raises the chance of a heart attack.

Make 2025 the year you commit to quitting smoking. There are numerous resources available, including counseling, support groups, and medications, to help you succeed.

• Manage Stress and Sleep Better Managing stress and ensuring adequate sleep are often overlooked but play significant roles in heart health. Chronic stress can contribute to high blood pressure and unhealthy coping mechanisms, such as overeating or smoking. Dr. Congello mentioned that sleep apnea, often associated with poor sleep quality, “markedly increases your risk for heart disease” and can lead to other serious conditions, including heart failure and stroke.

Practice stress-reducing techniques such as mindfulness, meditation, or yoga. Prioritize good sleep hygiene by creating a calming bedtime routine and avoiding screens before bed. This can help you manage your stress levels and improve the quality of your sleep, ultimately protecting your heart.

The Role of Preventive Care and Early Detection

Routine check-ups and conversations with your primary care physician are essential for early detection and preventive care. “There’s risk scores they can do, there’s tests you can get,” Dr. Congello advised. A simple screening, such as a cholesterol check or a CT calcium score, can reveal your risk level and guide your preventive measures. “10% of heart attacks—the first sign is you die,” Dr. Congello warned, underscoring the critical importance of being proactive.

As you set your health-related resolutions, make an appointment with your doctor to discuss your heart health and any potential screenings you might need. These steps, combined with lifestyle changes, can help reduce your risk of heart disease and improve your overall well-being.

Conclusion: Make Heart Health a Priority in the New Year

Heart disease is a formidable opponent, but with the right strategies and awareness, you can take meaningful steps to lower your risk. As Dr. Congello wisely said, “It’s better to prevent the disease.” Let 2025 be the year you commit to heart-healthy choices that will support your long-term health and vitality. From improving your diet and getting more exercise to managing stress and quitting smoking, every small change adds up to a stronger, healthier heart.