Clinical Corner: Protecting Your Heart Health

By Katie Reed

February is American Heart Month, a time to raise awareness of and take action to improve cardiovascular health.  Heart disease remains one of the leading causes of death in the United States, but the good news is many of the biggest risk factors are preventable.  By better understanding your blood pressure, cholesterol, weight, and daily habits, you can make meaningful changes that support a healthier heart.

Understanding Hypertension (High Blood Pressure) 

High blood pressure (often called a “silent killer”) can quietly damage your heart, arteries, and organs over time.  It occurs when the force of blood against artery walls remains consistently too high.  If unmanaged, hypertension increases the risk of heart disease and stroke.

Common Causes 

Many factors can contribute to hypertension, including:

– Sedentary lifestyle, stress, and poor diet

– Smoking, alcohol use, or high salt intake

– Family history

– Being over age 50

– Medical conditions like diabetes, kidney problems, and sleep apnea

– Certain medications (e.g., birth control pills)

What Helps

– Regular checkups with a primary care provider or cardiologist

– Taking prescribed medications consistently

– Eating a low-sodium diet

– Regular physical activity as tolerated

– Monitoring/reporting symptoms such as headaches, blurry vision, or dizziness

The Role of Cholesterol in Heart Health

Cholesterol is essential for your body but too much of the wrong kind can lead to serious cardiovascular problems.  Your liver produces cholesterol naturally, but foods high in saturated and trans fats trigger the body to make even more.

Types of Cholesterol You Should Know

– LDL (“bad”) cholesterol: Builds up in arteries and contributes to blockages

– HDL (“good”) cholesterol: Helps remove LDL from the bloodstream
When LDL is too high or HDL too low, plaque begins forming in artery walls, a process that can lead to atherosclerosis, heart attack, or stroke.

Managing Cholesterol

– Bloodwork annually (or as recommended by your doctor)

– A heart-healthy diet low in saturated and trans fats

– Regular physical activity as tolerated

– Quitting smoking

– Working with specialists such as nutritionists or cardiologists when needed

Weight Management & Heart Health

Maintaining a healthy weight supports your heart by reducing strain on your blood vessels, lowering cholesterol levels, and improving blood pressure.

Partner With Professionals

– Doctors can help determine safe exercise options and identify dietary needs

– Dietitians can guide meal planning and address slowed metabolism

– Physical therapists or certified fitness trainers can tailor activities to your abilities

Healthy Eating Tips

– Eat nutrient-dense meals from all 5 food groups

– Focus on fruits, vegetables, whole grains, lean proteins, and lowfat dairy

– Aim for slow, steady weight loss (1–2 pounds per week)

– Replace highly processed or sugary foods with wholesome alternatives

– Stay hydrated and avoid high calorie beverages

Activity That Works for Your Body

Physical activity doesn’t have to look the same for everyone.  Many forms of movement, even small ones, can support cardiovascular health.

– Try modified exercises, water-based activities, or resistance band workouts

– Aim for activity most days of the week, divided into manageable chunks

– Strength training can increase metabolism and support functional independence

– Rest appropriately and listen to your body

Bringing It All Together 

Good heart health is about daily choices, consistent habits, and working with the right healthcare partners.  Whether you’re managing blood pressure, tracking cholesterol, or maintaining a healthy weight, small steps can lead to profound improvements.