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How to Prevent and Reverse Heart Disease – Mended Hearts
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How to Prevent and Reverse Heart Disease

Heart disease is the leading cause of death for both men and women in the U.S. Some people are genetically more likely to get heart disease, but that doesnt mean theyre destined to develop it. While things like family history, sex and age play a role, there are steps you can take to limit your risk.

If you already have heart disease, you may wonder if its reversible. The answer depends on your type of heart disease and how far it has progressed.

This post will discuss ways to prevent heart disease especially if youre among the 47% of Americans who have at least one risk factor. We will also explore cases in which heart disease is reversible and how to improve heart health.

What Causes Heart Disease?

The term heart disease actually refers to several different types of heart conditions, including coronary artery disease (CAD), heart valve disease and congestive heart failure. Some common underlying causes that can lead to heart disease include:

  • Plaque buildup in arteries
  • High blood pressure or cholesterol levels
  • Diabetes
  • Obesity
  • Drug, alcohol or tobacco overuse
  • Family history of heart issues
  • Infections affecting the heart
  • Other health issues affecting the heart

How to Prevent Heart Disease

There are some things you cant change when it comes to your likelihood of heart disease, including your age, sex and family history. Genetics play a role in who is more prone to develop heart disease, but they are by no means a surefire predictor. There are plenty of steps you can take to prevent heart disease.

Calculate your risk. You can use the American Heart Associations (AHA) Check Change Control Calculator to estimate your risk of a severe cardiovascular event in the next 10 years. Its also important to meet with your care team for regular health screening tests. Knowing your numbers including blood pressure, cholesterol and blood sugar levels can help you form a plan to reduce your risk of heart disease.

Eat well. Sticking to a diet rich in fruits and vegetables and low in saturated fats is one of the most impactful things you can do for your heart. Here are the AHA guidelines for a heart-healthy diet:

  • Cut back on added salt/sodium
  • Focus on whole grains
  • Expand your horizons with a wide variety of fruits and veggies
  • Use non-tropical vegetable oils
  • Seek out unprocessed or minimally processed options
  • Focus on lean and healthy proteins like fish, legumes and non-fat dairy

Move more. Exercise and heart health go hand-in-hand. You dont have to take up marathon running, but being active regularly is key. The AHA recommends 150 minutes per week of moderate aerobic activity or 75 minutes per week of vigorous aerobic activity spread throughout the week.

Curb unhealthy habits. Cut out tobacco products and severely restrict or cut out alcohol completely. Both habits have been shown to affect the health of your heart negatively.

Care for your conditions. Nearly half of Americans have at least one of the top three risk factors for heart disease. These include high blood pressure, high cholesterol and smoking. If both your blood pressure and cholesterol are high, make sure you are doing everything you can to manage these conditions. That includes taking medication as prescribed and going to all appointments with your care team.

Stress less. Its easier said than done, but anxiety, depression and stress can increase inflammation in your body, raise your blood pressure and, over time, take a toll on your heart. Seek out mental health care, a support group like Mended hearts or calming practices to lessen the stress in your life.

Sleep well. According to the CDC, most adults need a minimum of seven hours of sleep per night. Those who frequently sleep less tend to report more health problems. Over time, a lack of sleep can put undue strain on your heart.

To ensure you get enough shut-eye, practice healthy sleep hygiene, like sticking to a bedtime routine, turning off screens 30 minutes before bed and keeping your room cool and dark. If you suffer from serious sleep issues like insomnia or sleep apnea, seek treatment to ensure a good nights rest.

Watch your weight. Excess weight, especially around the middle, has been linked to heart disease. If you are overweight or obese, work with your care team to come up with a plan to lose weight. Its not always as easy as eat less, move more, but that is an excellent place to start. If you struggle with excess weight, consider meeting with an obesity medicine specialist to come up with a plan tailored to your body and needs.

Can You Reverse Heart Disease?

While certain types of heart disease cannot be reversed, the lifestyle factors laid out above may go a long way toward curbing symptoms or slowing disease progression. Well look at the most common types of heart disease and whether or not they can be reversed.

Coronary Artery Disease (CAD)

CAD is a common heart condition where the vessels that supply blood to the heart narrow and harden.

Can CAD be reversed? No, but you can slow the progression.

While CAD cannot be fully reversed, lifestyle changes and medication can significantly improve symptoms and slow the progression of the disease.

Heart Valve Disease

Aortic stenosis (AS or heart valve disease) happens when calcium buildup narrows the aortic valve opening. Left untreated, the condition will progress.

Can AS be reversed? No, but it is treatable.

Once your heart valve is damaged, it cannot improve on its own. You can manage AS with medication and lifestyle changes in the mild to moderate stages. Once the condition becomes severe, you may require an aortic valve replacement.

Congestive Heart Failure (CHF)

CHF is when your heart is not pumping as well as it should. The result is your body cannot get the oxygen it needs to perform daily tasks.

Can CHF be reversed? Yes, in some cases.

While there is no cure for heart failure, you can improve heart function, and some cases can even be reversed with treatment if caught early.

How to Keep Your Heart Healthy

Whether youve been diagnosed with heart disease or have a few risk factors that youre worried about, keeping your heart as healthy as possible for as long as possible is the ultimate goal. Work closely with your care team to come up with a plan for any medical interventions and lifestyle changes.

The Mended Hearts, Inc. has a wealth of resources to help you understand and navigate heart disease for yourself or a loved one. Start with our condition-specific GoToGuides, and dont hesitate to reach out. Finding a supportive community is one of the best things you can do to keep your heart healthy for years to come.