Dr. Omer Zuberi

MIDDLEBURG – Heart disease is a leading cause of death in the United States for all adults. However, you can do much to protect your heart and stay healthy. February is American Heart Month, dedicated to raising awareness of heart disease and promoting heart-healthy living.

Heart-healthy living involves understanding your risk, making healthy choices, and taking steps to reduce your chances of getting heart disease, including coronary heart disease, the most common type. By taking preventive measures, you can lower your risk of developing heart disease that could lead to a heart attack. You can also improve your overall health and well-being.

Life’s Essential 8 are the key measures for improving and maintaining cardiovascular health, as the American Heart Association defines. Better cardiovascular health helps lower the risk of heart disease, stroke and other major health problems.

Eat better

Aim for a healthy diet that includes whole foods, lots of fruits and vegetables, lean protein, nuts, seeds, and cooking in non-tropical oils such as olive and canola.

Physical activity

Adults should get 2 ½ hours of moderate or 75 minutes of vigorous physical activity weekly. Children should have 60 minutes every day, including play and structured activities.

Quit tobacco

Use of nicotine, which includes traditional cigarettes, e-cigarettes and vaping, is the leading cause of preventable death in the U.S., including about a third of all deaths from heart disease.

Healthy sleep

Most adults need seven to nine hours of sleep each night. Children require more: 10-16 hours for ages 5 and younger, including naps; 9-12 hours for ages 6-12; and 8-10 hours for ages 13-18. Adequate sleep promotes healing, improves brain function and reduces the risk of chronic diseases.

Manage weight

Achieving and maintaining a healthy weight has many benefits. Body mass index, a numerical value of your weight about your height, is a helpful gauge. You can calculate it online or consult your doctor.

Control cholesterol

High levels of non-HDL, or “bad” cholesterol, can lead to heart disease. Your health care professional can consider non-HDL cholesterol as the preferred number to monitor, rather than total cholesterol because it can be measured without fasting beforehand and is reliably calculated among all people.

Manage blood sugar

Most of our food is turned into glucose (or blood sugar) that our bodies use as energy. Over time, high blood sugar levels can damage your heart, kidneys, eyes and nerves. As part of testing, monitoring hemoglobin A1c can better reflect long-term control in people with diabetes or prediabetes.

Manage blood pressure

Keeping your blood pressure within acceptable ranges can keep you healthier longer. Levels less than 120/80 mm Hg are optimal. High blood pressure is 130-139 mm Hg systolic pressure (the top number in a reading) or 80-89 mm Hg diastolic pressure (the bottom number). 

Families can also do their part during American Heart Month by learning CPR. The life-saving skill is crucial because thousands of people experience cardiac arrest every year, including many children. Children as young as 9 years old can learn CPR. 

Finally, you can make a difference by simply wearing red this month. Friday, Feb. 7, is Wear Red Day. We challenge everyone to wear red to be seen, to be heard and to make an impact by raising awareness of heart disease.