When you think about your heart or someone else’s, it’s usually in an emotional sense. “They have a good heart.” “What does your heart tell you?” “This is coming from the heart.” While these are some common phrases you hear all the time, it’s important to know what your heart actually does, and how important keeping it in good shape is. The heart is one of, if not the most important organ you have, responsible for pumping blood throughout your body and delivering the oxygen and nutrients you need to survive. It’s also one of the organs with the most potential to be damaged, whether through lifestyle and habits, or hereditary traits.

Heart disease accounts for one in every four deaths. It claims more lives each year than all forms of cancer and chronic lower respiratory disease combined. While that may sound scary, the good news is that heart disease can be largely preventable with practicing healthy lifestyle choices or changes. We’ll walk you through some of the key factors of heart health, what you can do to support the health of your heart, and the importance routine preventive care plays in heart health.

What are the indicators of heart health?

There are three main factors that contribute to heart health and can act as indicators in knowing how healthy your heart is: blood pressure, cholesterol, and weight/body mass index (BMI).

• High blood pressure, also known as hypertension, is a leading risk factor for heart disease, in addition to several other life-threatening conditions. Here’s an interesting fact: nearly half of American adults have high blood pressure. When your blood pressure is high, it’s more difficult for your heart to allow blood to flow throughout your body. This damages your arteries and causes your heart to weaken and work less efficiently.
• Cholesterol is a fat-like substance found in the blood and in many foods. Our bodies actually need cholesterol to help build cells. However, when cholesterol levels are too high, fatty deposits form in the arteries, which similarly to high blood pressure, make it harder for your heart to operate efficiently.
• Weight and body mass index (BMI) can accelerate the development of risk factors, including high blood pressure and high cholesterol. Carrying excess weight, especially around your waistline, places extra strain on your heart to carry out its normal functions.

What you can do to improve or maintain your heart health

There are certain risk factors for heart disease that aren’t in your control, like genetics and your biological makeup. However, whether you have these predetermined risks or not, there are lifestyle choices and habits that can help you keep your heart healthy and lower your risk of heart disease.

Physical activity

Being physically active is key to lowering your risk of heart disease, primarily having an impact on your blood pressure levels. Regular activity also helps to keep you at a healthy weight and BMI. Try to get at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise every week.

Learn how Snowflake supports and encourages physical activity for our employees:

Diet

Eating a healthy, balanced diet keeps your heart in good shape and can help keep you at a healthy weight (see above). Your diet also plays an important role in your cholesterol levels. Make sure to eat fruits, vegetables, whole grains, and fish or poultry for protein. Try to limit sugary foods and drinks, fatty or processed meats, and salty foods.

Join one of our lunch & learns about nutrition for tips on how to establish a healthy dietary routine:

Stress

High stress can cause spikes in your blood pressure, putting you at a higher risk for heart disease. Try to manage stress in a healthy way and stay in touch with your mental and emotional wellbeing.

If you’re having issues with stress, make sure you explore how your Employee Assistance Program (EAP) through Lyra can help.

Tobacco and alcohol

Tobacco and alcohol use have a direct link to blood pressure. All forms of smoking (cigarettes, e-cigarettes, vaping, etc.) raise your blood pressure, almost immediately. Drinking alcohol also puts you at risk for high blood pressure. If you choose to drink, do so in moderation. If you don’t smoke—don’t start—and if you do, quitting is one of the most important things you can do to benefit your heart health.

The importance of preventive care

Routine preventive care visits are the best way to check in with your heart health—getting accurate results that are performed by professionals. During your check-ups, your doctor will almost always check your blood pressure. But you can also request a blood test, which will measure your cholesterol levels and your doctor can determine if it’s an issue. Your nurse or doctor will also usually weigh you, but you can also ask them to measure your BMI to determine if it’s healthy or not. Getting these screening tests annually can help you address many potential concerns before they become serious issues.

Check out some of these educational resources from our medical plans on heart health:

Cigna

Heart Tests: When Do You Need Them?

Exercising For a Healthy Heart

Heart Attack and Stroke: Reducing Your Risk

Kaiser

Your Guide to Heart Health

All in all, the same things that make your heart healthy, make you healthy. Keep it top of mind when you’re evaluating your overall wellbeing—because it’s one of the most important aspects of your physical wellbeing.