6 Shocking Ways You're Harming Your Heart Every Day

We all know that diet and exercise play a major role in heart health—it’s old news by now. So, if you’re someone who has their heart health routine down to a science; avoiding foods high in fat, sugar and salt, and regularly getting moderate and vigorous exercise; there’s nothing to worry about—right? Maybe. Maybe not.

While there’s no denying that diet and exercise are essential for heart health—and they aren’t half bad for your overall health, either—there are other surprising (and subtle) factors that can take a toll on your heart. According to Sean Delaney, MD, a cardiologist affiliated with Gwinnett Medical Center, these are the key factors you may be overlooking:

1. You’re stressed. When you feel stressed—which is a daily reality for many of us—your body responds by releasing the stress hormones, cortisol and adrenaline. These two hormones cause a chain reaction in your body: your heart rate rises, your blood vessels narrow and your blood pressure spikes. And if you’re always stressed, your body doesn’t have a chance to recover, which can damage artery wallsover time.

2. You’re surrounded by dirty air. It’s important to get outside to get some fresh air, but it may be tougher than you’d think to find clean air. Things like carbon monoxide, nitrogen dioxide, sulfur dioxide and particulate matter are still found in the air we breathe. These substances don’t just impact respiratory health, either; they can also harm your heart by causing plaque buildup.

3. You ignore your family history. Your family’s health history can say a lot about your health. Whether it’s uncovering certain risk factors that are inherited or certain habits that are passed down, your family history will provide a more complete picture of your overall health, including your heart health.

For instance, research has shown that having a first-degree relative who was diagnosed with heart disease at a young age (younger than 55 for men, 65 for women) your risk may be double or triple.

4. You skip sleep. Not only does a lack of sleep leave you feeling miserable and grumpy, it can also lead to a host of other issues—including everything from weakened immunity and weight gain to lowered sex drive and memory issues, not to mention heart issues. In fact, skimping on sleep can increase your blood pressure, while also reducing blood supply to the heart.

5. Your exercise routine isn’t quite right. When it comes to exercise and your heart, it’s all about balance—finding the sweet spot between too much and too little. That means if you’re someone who really likes to push the boundaries with weight lifting or get in high volumes of cardio, you may be at risk for blood pressure spikes, as well as thickening of the heart muscle. On the other end of the spectrum, if you sit in an office chair all day, you may have a higher risk for heart disease and decreased blood flow.

6. You don’t know your numbers. Ignorance is often bliss, but not in this case. One of the best—and easiest—things you can do to support heart health is to get regular check-ups with your doctor. After all, you can handle having your blood pressure, cholesterol and blood glucose levels checked once a year—right? 

With the ease of online scheduling and the knowledgeable providers of Gwinnett Medical Group Primary Care, heart health has never been easier. Don't forget to explore and learn more with GMC's new virtual health hub—Everyday Wellness. You'll find the helpful tools, tips and information you need to live your life to the healthiest. 

5 Things You Can Do Now (To Prevent Heart Disease Later)

Heart disease has developed quite the reputation, but not for anything good of course. When you think of heart disease, what comes to mind? That it’s the number one killer of both men and women or maybe that it’s something that you only have to worry about when you’re older.

Despite all of its negative qualities, there is one good thing about heart disease—you actually have the power prevent it. “Before you assume that it’s too late, or that you’re doomed to have heart disease, evidence has shown that healthy lifestyle changes at any stage of life can help to reverse and prevent damage,” says Jim John, MD, an affiliated cardiologist with Gwinnett Consultants in Cardiology.

   1. Don’t Overlook the Small Stuff

When it comes to the biggest risk factors for heart disease, such as high blood pressure, high cholesterol, extra weight and lack of exercise, most of these are the result of small, everyday choices that add up.

The good news is making life style changes to be more heart healthy doesn’t mean you have to dramatically change everything. It means starting to make small choices that add up in a big way over time. “In fact, major lifestyle changes, especially health fads, rarely have a lasting impact as they invariably become hard to maintain and people fall off the wagon,” says Dr. John. “Instead, I encourage my patients to make small changes that accumulate in big ways.”

   2. Find your healthy weight.

There is certainly no one-size-fits-all when it comes to shape, size or weight. Despite the common notion that a healthy weight can only be measured by a scale, there are many other factors to consider. By working with your doctor, you can determine what a healthy weight is for your unique body type, your age and your overall health.

It’s important to note, though, that if you are overweight; losing just 10 percent of your body weight will have a tremendous impact on your heart health. “You can expect your blood pressure and cholesterol levels to be lower, as well as your risk for clots and heart disease to be much less,” explains Dr. John.

   3. Eat good, feel better.

Just because a food is good for you, doesn’t mean it has to taste bad. There are plenty of delicious ways to enjoy getting key nutrients for your heart. By incorporating more fresh fruits, veggies and lean protein, you’ll stock up on heart-healthy nutrients like:

·        Omega 3 Fatty Acids (found in fresh fish, especially salmon and sardines)

·        Folate (found in green, leafy veggies like spinach, kale and romaine lettuce)

·        Magnesium (found in walnuts and spinach)

·        Polyphenols (found in blueberries, raspberries and strawberries)

·        Reservatrol (found in dark chocolate and red wine)

Keep in mind, though, that cutting out unhealthy foods is just as important as adding in nutritious ones. “Foods that are high in fat, sodium and sugar all take a toll on heart health,” says Dr. John. So, if one of your favorite weekly meals is a fast-food burger, you’re likely consuming between 85-175 milligrams of cholesterol in one sitting (the recommended daily amount is only 200-300 milligrams).

However, by cutting out that one weekly burger for a month, you’ll save your heart from nearly 700 milligrams of cholesterol. Just think about what that would add up to over the course of a year.

   4. Work your body.

Whether you realize it or not, your body loves activity. From lower levels of stress and improved muscle tone to weight loss and heart health, exercise is essential. However, to get the heart-healthy benefits of exercise, you’ll need to get at least 30 minutes a day or 90 minutes a week of exercise that raises your heart rate.

Regular exercise that raises your heart rate not only helps to reduce blood pressure and cholesterol, it can actually change the way your heart works. “Overtime, your left ventricle will adapt to provide more blood per burst, which will lower your resting heart rate,” explains Dr. John, “It will also stimulate new blood vessels to form, which promotes better circulation.”

   5.Take time off.

Feeling stressed, anxious and tired has become a part of the daily reality for a majority of people. These feelings not only take a toll on mental health, they also have a surprising impact on physical health, too. Over time, stress can increase cholesterol, triglycerides and blood pressure. It can even promote the buildup of plaque in arteries throughout the body.

With such a tremendous physical impact, there is only one solution when it comes to stress—relaxation. Whether it’s reading, spending time in nature, getting a massage or taking a vacation, you need to find a way to relieve and release your stress. Your heart will thank you for it.

Your heart health is our top priority. When it comes to lasting heart health, preventative care and customized treatment are essential. That’s why GMC offers convenient access to knowledgeable and experienced heart specialists who utilize the latest technology and advanced diagnostic and treatment options. Not to mention the extensive services, resources and experts of Gwinnett Medical Center that support every step of your care.