Dr. Columbus Batiste
Kaiser Permanente Southern California Regional Chief of Cardiology in Riverside County
When it comes to heart disease in the United States, there are troubling statistics that are concerning to men and women across race and ethnic backgrounds. Since February is heart health month, it is a good time to consider the following numbers related to heart disease as noted by the Centers for Disease Control and Prevention, and share what we can all do to take care of our health:
- Heart disease is the leading cause of death for men, women and people of most racial and ethnic groups.
- One person dies every 33 seconds from cardiovascular disease.
- In 2022, 702,880 people died from heart disease. That’s the equivalent of 1 in every 5 deaths.
- Heart disease cost about $252.2 billion from 2019 to 2020; this includes the cost of health care services, medicines and lost productivity.
At Kaiser Permanente, we are committed to reminding everyone about the importance of caring for your heart by taking steps that can lead to a healthier life. That’s especially important since about half of all Americans have at least one of the top three risk factors for heart disease – high blood pressure, high cholesterol and smoking.
Switching to a plant-based diet for people with a high-risk of heart disease or those who have been diagnosed with coronary artery disease can help improve their medical condition. Eating more fiber-rich, plant-based foods will have great benefits to your health. Plant-based meals are nutritious and can be as tasty as a traditional American diet that includes meat. For many of my patients, it’s been a lifesaver.
Keep in mind the following guidelines that will go a long way toward protecting your heart:
Eat right
As I mentioned, to help keep your heart and blood vessels in good shape, consider eating heart-healthy food that includes fruits, vegetables, nuts and whole grains. If adhering to a plant-based diet is difficult, try avoiding too much red meat and focus on adding more plant rich proteins like beans and whole grains.
Exercise
To strengthen your heart muscle, aim for at least 30 minutes of moderate exercise on most days of the week. If you cannot do all 30 minutes at once, do 10 minutes at a time. Brisk walking, swimming or cycling are especially good for the heart. But be cautious about doing too much too soon. Make sure you start at a level you are comfortable with and build up gradually. And, of course, check with your physician before starting a new exercise regimen.
Keep a healthy weight
Lowering your weight by just 10% can make a significant difference in reducing your risk of heart disease and diabetes.
Reduce stress
It’s been proven that stress, anger, anxiety and depression can keep your blood pressure high and increase your risk of heart attack, stroke and other illnesses.
Quit smoking
We all know smoking is bad for our health and is a leading cause of heart disease and death, but it is never too late to quit. Check out kp.org/quitsmoking for guidance.
Beware of alcohol
Limit alcohol intake to no more than two drinks a day for men and one drink a day for women. Excessive alcohol consumption is bad for your health, as it can raise your cholesterol level and blood pressure.
At the end of the day, taking care of your heart is a daily commitment. Eating healthy, exercising and making smart choices will help you and your heart stay healthy and happy.
For more tips to maintain a heart healthy, check out kp.org/heart.
