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Your heart is your powerhouse, continuously pumping blood around your body to keep you alive. For a muscular organ the size of your fist, that’s quite a serious responsibility. But are you doing enough to maintain your heart health in peak condition?
While it often seems like something that happens to others, heart disease is the leading cause of death for women and men of many racial and ethnic groups in the United Kingdom. In fact, roughly 1 in 5 deaths in the U.K. each year are caused by heart disease according to the Centres for Disease Control and Prevention (CDC). And it can affect those who least expect it.
“Unlike diseases that lead to physical symptoms, not everyone with heart disease will show symptoms until a serious event—like a heart attack—occurs,” says Orangetheory research scientist Brittany Leboeuf, PhD. It's important to note that heart disease symptoms can vary between men and women, further complicating the diagnosis process until a heart attack happens. “What’s more, many individuals who are at risk for or diagnosed with heart disease feel overwhelmed by the information available. While it is commendable that so much information is accessible, it can be challenging to identify the ‘correct’ course of action.”
The good news is you have considerable power to improve and safeguard your heart health. Keep reading for small-yet-mindful actions you can take to reduce your risk of heart disease.
And remember: While a sudden cardiac event may prompt someone to make lifestyle changes rapidly, Leboeuf emphasises that these changes needn’t be implemented overnight to make an impact. “Don’t overlook small steps. Anything is bound to be better than nothing.”
1. Move More
Anytime you’re moving your body, you’re protecting your heart and enhancing its health. Physical activity strengthens your heart and reduces your blood pressure; it also decreases your risk for heart disease, stroke, diabetes, and many other health issues. The key to minimising your risk: “Even if you are engaged in other forms of activity, you want to ensure you are incorporating exercise that elevates your heart rate,” says Leboeuf. That’s where fitness classes such as Orangetheory can play an essential role. Just two Orange 60 classes plus two Strength 50 sessions each week can help you meet the American Heart Association Recommendations for Physical Activity and maintain a healthy heart.
2. Eat Smart
“Following certain dietary principles can aid a person in reversing some of the effects of heart disease or prevent complications and the progression of the condition,” says Leboeuf. “Nutrition can also assist with weight management and the reduction of inflammation, which can lead to improvements in heart health.” To keep it straightforward, aim to focus on these four factors: Salt, sugar, fat, and fibre. Look to include foods in your diet that are low in sodium and added sugars, while increasing your intake of heart-healthy fats (such as olive oil and salmon) and high-fibre foods (like whole grains, fruits, and vegetables).
3. Know Your History
Exercise daily, eat healthily, avoid alcohol, and steer clear of cigarettes? That’s commendable—but you may still be at risk. “There are multiple factors that affect your risk of heart disease, and only a select few of them are modifiable,” explains Leboeuf. “That is not to state lifestyle cannot influence outcomes, but certain risk factors, such as a family history of heart disease, will put you at a higher risk.” Finding out what sort of heart issues and related health conditions (such as diabetes or high blood pressure) run in your immediate family can help you gain better insight into your specific risk.
4. Talk to Your Doctor
“Some of the conditions that are risk factors for heart disease can often go undiagnosed, such as high blood pressure or prediabetes,” says Leboeuf. Meanwhile, other risk factors such as stress, sleep, nutrition, and alcohol consumption frequently go unchecked. “It is essential to attend your regular appointments with your physician and participate in routine blood tests.”
5. Stress Less
We know, we know—easier said than done, correct? You can’t always manage the stressful situations that arise, but seeking ways to cope with your daily stress can help ward off serious health issues like heart disease, depression, and high blood pressure. For some, that might mean spending less time online or more time with loved ones; others may discover stress relief through deep breathing exercises or meditation.
6. Spread the Love
For the fifth year, Orangetheory is partnering with the American Heart Association (AHA) to inspire and encourage people to live longer, healthier lives. Be sure to check with your local studio for all the particulars on how to take part in the Orangetheory x AHA donation classes occurring between February 17-19, where 100% of the funds raised will be directed to the AHA and allocated towards crucial initiatives such as funding research to create new medications to prevent and treat heart disease, advancing CPR training, and providing more AED defibrillators in public places.
