July 20, 2023
Older adults aren’t the only ones who should be worried about heart disease.
Getting a checkup every year can help prevent or delay the onset of disease, reduce overall long-term healthcare costs, and empower you to lead a healthy, productive life. Call your
provider to set up an appointment. If you don’t have a provider, you can search the Find a Doctor tool to find one that’s right for you.
Heart disease is the leading cause of death among Americans, and your habits today will affect your heart’s future. Many adults under 65 already have warning signs of heart disease.
116 million U.S. adults now have high-blood pressure, according to the Center for Disease Control. That can lead to heart disease if left untreated. The guidelines changed in November
2017 and now an upper value of 130 or a lower value of 80 is considered high blood pressure.
The good news is that you’re not powerless against heart disease. You can lower your risk by making small diet, exercise, and lifestyle changes. Here are eight steps to protect your heart’s health.
- Keep an eye on your blood pressure
Hypertension, commonly called high blood pressure, is known as the “silent killer.” It doesn’t have obvious symptoms, so many people don’t know they have it. Left untreated, high blood pressure can lead to life-threatening events such as stroke,
heart attack, and kidney failure. Currently, almost half of American adults have hypertension (source). This includes
people who don’t know they have it, young adults, and even people who seem otherwise healthy.
With so many places to monitor your blood pressure, there’s no reason to let the silent killer sneak up on you. You can get your blood pressure checked at these locations:
- Primary care provider’s office
- Pharmacy with a digital blood pressure measurement machine
- Your home with a home blood pressure monitor
You can get more information about hypertension and preventing high blood pressure on the Care Essentials: Hypertension page of premera.com. We are also posting content every week this month on our
social channels, such as LinkedIn, raising awareness for hypertension prevention. Feel free to share these resources with your employees and networks to help
raise awareness amongst your communities.
- Avoid hidden sugars
No surprise, right? But its importance can’t be stressed enough. According to the American Heart Association, women should consume no more than 100 calories a day from added sugar. Men should consume no more than 150 calories a day. This equals about six
teaspoons for women and nine teaspoons for men. You don’t have to worry about natural sugars in fruits and low-fat dairy products. But you should look for ways to cut back on added sugars. That means avoiding sweet drinks and packaged foods. For
example, each flavor pump in a flavored coffee drink has 20 to 60 calories, largely from sugar. Use less flavoring, or switch to coffee with a splash of milk. Check out more sugar-reduction tips.
- Eat more fiber
Fiber is a heart-health all-star. It’s shown to help lower cholesterol, blood pressure, and blood sugar levels. It can also help with weight loss. Choose fiber-rich whole grains, such as whole wheat bread and brown rice. Avoid low-fiber refined grains,
like white bread and white rice. Berries, broccoli, and beans of any sort are also full of fiber.
- Stand when you can
Recent research suggests that the more hours we sit, the higher our cardiac risk. Pay attention to the amount of time spent driving, watching TV, or sitting at your desk. Get up and move every 20 minutes. Pace during calls, take a break for a walk,
or schedule a walking meeting.
- Limit pain medications
Do you respond to pain by taking pain relievers? Hold off or check with your provider first. Pain relievers, such as ibuprofen, naproxen, and diclofenac, can spike your risk for heart attack and stroke. That’s especially true if you have diabetes,
high blood pressure, or high cholesterol. Try other ways to relieve pain. Do some gentle stretches if your back is hurting or massage your hands if they’re aching. If you continue to experience pain, check in with your provider.
- Get quality sleep
It’s easy to underestimate the importance of sleep, but you shouldn’t. Research has tied lack of sleep to high blood pressure and obesity. Aim to sleep for seven to nine hours and avoid caffeine after lunch. It’s also a good idea to avoid working,
watching TV, or using a computer in bed. Let your body associate your bedroom with rest.
- Manage stress
Uncontrolled stress can harm the heart. Stress hormones make your heart rate, blood pressure, and blood sugar levels go up, which causes damage over time. Many studies show that mindfulness meditation helps fight the negative effects of stress on
the heart. Start with a simple breathing exercise: sit in a comfortable position and take 10 deep breaths. Spending time with loved ones or on your hobbies can also help relieve stress.
- Volunteer for a good cause
It turns out that helping others can boost your quality of life, too. Volunteering can give you a sense of purpose and a chance to use your time for something you care about. Why not make it a heart-healthy project? Sign up for a walking event that raises
money for heart disease or other health research. Remember that you’re not alone in managing heart disease risk. Premera is here to support you on your journey to your personal best health.