February is Heart Month, a time dedicated to raising awareness about heart disease—the leading cause of death worldwide. Although February is almost over, awareness never ends. According to the World Health Organization (WHO), cardiovascular diseases (CVDs) claim an estimated 17.9 million lives each year, accounting for 32% of all global deaths. In the United States alone, the Centers for Disease Control and Prevention (CDC) reports that 1 in every 5 deaths is due to heart disease.
While genetics can play a role, 80% of heart disease cases can be prevented through lifestyle changes and regular health monitoring. From maintaining a balanced diet and exercising regularly to leveraging advanced health assessments like the DEXA body composition scan, there are many ways to protect your heart.
Understanding Heart Disease
Heart disease includes conditions such as coronary artery disease, heart attacks, and heart failure. Major risk factors include high blood pressure, high cholesterol, obesity, diabetes, and an unhealthy lifestyle. The good news? Many of these risk factors can be managed with preventive measures.
Ways to Prevent Heart Disease
1. Follow a Heart-Healthy Diet
A nutritious diet is one of the most effective ways to support heart health. Key dietary guidelines include:
✅ Increase fiber intake – Whole grains, fruits, vegetables, and legumes help lower cholesterol and support heart function.
✅ Choose healthy fats – Incorporate unsaturated fats from sources like avocados, nuts, seeds, and olive oil instead of trans and saturated fats.
✅ Reduce processed foods – Limit sodium, added sugars, and artificial ingredients, which can lead to high blood pressure and inflammation.
✅ Include lean protein sources – Opt for plant-based proteins, fish, and lean poultry instead of red and processed meats.
📌 Did You Know?
- High sodium intake contributes to 17.8% of high blood pressure cases globally.
- Diets high in trans fats are responsible for over 500,000 deaths from heart disease each year.
2. Stay Physically Active
Regular physical activity strengthens the heart, lowers blood pressure, and helps manage weight. Aim for:
- At least 150 minutes of moderate-intensity exercise per week (such as brisk walking, cycling, or swimming).
- Strength training at least twice a week to maintain muscle mass and metabolic health.
- Daily movement to reduce sedentary behavior, such as taking the stairs or stretching at intervals.
📌 Fact Check:
- People who exercise regularly have a 35% lower risk of heart disease compared to inactive individuals.
3. Maintain a Healthy Weight and Body Composition
Excess body fat, particularly visceral fat (fat stored around internal organs), increases the risk of heart disease. Traditional weight measurements like BMI don't always provide an accurate picture of overall health. This is where DEXA body composition scans come in.
The Role of the DEXA Body Composition Scan
A DEXA (Dual-Energy X-ray Absorptiometry) scan is an advanced tool that provides precise measurements of body fat, muscle mass, and bone density. Unlike standard weight scales, a DEXA scan can:
✅ Assess visceral fat levels – High visceral fat is a strong indicator of heart disease risk.
✅ Differentiate between fat and muscle – Helps determine whether weight changes are due to fat loss or muscle loss.
✅ Monitor progress accurately – Supports personalized fitness and health strategies for better heart health.
📌 Why It Matters:
- Individuals with high visceral fat are up to 3 times more likely to develop heart disease.
Where dexascan.com comes in:
Not all DEXA Machines can do the Visceral Fat (VAT) reading but don’t worry dexascan.com makes it easy to see which locations do and don’t. Be sure to read the description below the buy button on any DEXA listing to learn if they do NOT offer it.
4. Monitor Blood Pressure and Cholesterol Levels
High blood pressure and cholesterol levels can silently damage the heart. Regular check-ups help detect issues early. Steps to maintain healthy levels include:
- Reducing salt intake
- Managing stress through mindfulness or meditation
- Staying active and eating a balanced diet
- Considering medical interventions when necessary
📌 Shocking Stat:
- Nearly 50% of adults in the U.S. have high blood pressure, but only 1 in 4 have it under control.
5. Quit Smoking and Limit Alcohol
Smoking significantly increases the risk of heart disease by damaging blood vessels and reducing oxygen in the blood. Similarly, excessive alcohol consumption can lead to high blood pressure and heart-related issues. Quitting smoking and moderating alcohol intake can dramatically improve heart health.
📌 Did You Know?
- Smoking doubles the risk of stroke and heart disease.
- Within one year of quitting smoking, heart disease risk drops by 50%.
- 6. Get Quality Sleep
Poor sleep is linked to heart disease, obesity, and high blood pressure. Aim for 7–9 hours of quality sleep per night by maintaining a regular sleep schedule and creating a restful environment.
📌 Research Says:
- People who sleep less than 6 hours per night have a 48% higher risk of heart disease.
Final Thoughts
Heart Month serves as a vital reminder that heart health should be a priority year-round. By embracing a heart-healthy lifestyle, monitoring key health metrics, and utilizing tools like DEXA body composition scans, individuals can take proactive steps toward preventing heart disease. Small changes today can lead to a stronger, healthier heart for years to come.
💙 Take charge of your heart health this Heart Month—your future self will thank you!
