Expert Tips May Help Cut Disease Risk, Strengthen Long-Term Well-Being

Following evidence-based advice may help reduce a person’s risk for heart disease, according to a heart expert at ThedaCare.

Heart disease is a general term for a range of conditions affecting the heart’s structure and function. It is the nation’s No. 1 cause of death, according to the American Heart Association.

There are many steps people can take to help lessen their risk of the disease that affects millions of Americans, said Dr. Salvior Mok, a Cardiothoracic Surgeon with ThedaCare.

“It can be good to begin with small steps in the right direction so you feel a sense of accomplishment,” she said. “Positive energy can fuel lasting change.”

Measures such as healthier food choices, weight wellness and improving physical activity may benefit people’s long-term heart health and well-being, Dr. Mok said.

Dr. Salvior Mok

Fine-Tune Food Intake

When it comes to healthier food choices, Dr. Mok recommended food journaling.

“Track what you eat and drink for about two weeks and see what patterns emerge around your choices,” she said. “Many people discover they’ve fallen into unhealthy patterns, then they pick one or two and begin addressing those. Starting small can make goals feel more attainable.”

She advised focusing on consuming more whole foods.

“Simple ingredients are generally better,” she said. “A rule of thumb: The more words we can’t pronounce in the ingredients listed, the more processed that particular food item generally is and likely less good for our bodies than less-processed alternatives.”

Seek Support for Weight Wellness

It’s important to address obesity for improved heart health, Dr. Mok said. It is linked to conditions such as high blood pressure, type 2 diabetes and coronary artery disease, all of which can be detrimental to heart health.

Obesity is a chronic, lifelong disease. Often it takes a program such as ThedaCare Weight Wellness Solutions to assist a person with their weight management goals, Dr. Mok said.

“Such medically supervised programs offer a range of treatment options, from lifestyle modifications and obesity medicine to weight loss surgery,” she said. “Finding ways to maintain a healthy weight can pay dividends for your heart health.”

Exercise, One Step at a Time

Physical activity is also important for heart health and overall wellness, Dr. Mok said. Experts recommend 150 minutes per week of exercise. Starting small may make it easier to work toward that goal.

“Small steps are powerful. Even a short walk after a meal may help improve your blood sugar control,” Dr. Mok said. “You also can help lower your risk of type 2 diabetes, which is closely linked to heart disease.”

Address Inflammation

Inflammation is the body’s response to injury. Controlling inflammation is vital to heart health, Dr. Mok said.

“For heart health, the main concern is chronic inflammation, a persistent, low-level irritant that may damage the heart and blood vessels over time,” she said. “Chronic inflammation may cause a number of health issues that eventually can negatively affect the heart.”

Issues arising from chronic systemic inflammation include but are not limited to:

• Plaques that grow and rupture, leading to heart attack and stroke
• Weakened heart muscle (cardiomyopathy)
• Scarring of the heart muscle (fibrosis)
• Arrhythmias that can increase the risk of heart failure

People can take steps to help improve inflammation including through increased physical activity, following the Mediterranean diet, avoiding red and processed meats, sugary foods and refined carbohydrates, and abstaining from smoking and tobacco use.

Sleep Soundly and Reduce Stress

Getting adequate sleep is crucial for good heart health, Dr. Mok said. It may help reduce whole-body inflammation, regulate stress and appetite hormones linked to overeating and obesity, and contribute to reduced blood pressure.

Addressing sleep conditions such as apnea also is important, she said. Such conditions may cause irregular heartbeats called arrhythmias.

“Aim for seven to nine hours of sleep each night, with consistent bedtime and wakeup schedules,” Dr. Mok said. “If you’re struggling with insomnia or have concerns you might have sleep apnea, talk with your primary care provider.”

Managing stress is another key to heart health, Dr. Mok said. Stress can increase a person’s risk for both heart disease and stroke. It may lead to:

• Irregular heart rate and rhythm
• Digestive problems
• Increased blood pressure
• Inflammation
• Reduced blood flow to the heart

Managing stress through techniques such as exercise, socializing with family and friends, spending time outdoors and treating anxiety and depression can help improve all aspects of a person’s health, particularly their heart health, Dr. Mok said.

“Find one or two strategies that work for you and try to follow them consistently,” she said. “Your health care provider can suggest the best stress management plan for you. Reach out with any questions and for guidance specific to your own needs and risk factors.”

Visit https://thedacare.org/services/cardiovascular/ to schedule an appointment with a cardiovascular care provider.

About ThedaCare

For more than 115 years, ThedaCare® has been improving the health and well-being of the communities it serves in northeast and central Wisconsin. The organization delivers care to more than 650,000 residents in 17 counties, and employs approximately 7,000 providers and team members at 180 points of care, including 10 hospitals. As an organization committed to being a leader in Population Health, team members are dedicated to empowering people to live their unique, best lives. ThedaCare is a not-for-profit health system with a level II trauma center, comprehensive cancer treatment, stroke and cardiac programs, as well as primary care. ThedaCare also partners with communities to understand needs, find solutions together, and encourage health awareness and action. ThedaCare is part of Froedtert ThedaCare, Wisconsin’s most comprehensive health care system.