Maintaining heart-healthy habits can be difficult when there are so many myths floating around. Should You Avoid Fats Because of Your Cholesterol? Is red wine good for your heart?
As new research is conducted and new guidelines are published regularly, it is normal for some of these answers to change over time. Debunking misconceptions about heart health.
Myth: If you’re young, don’t worry about your heart health.
If you’re under 50, you might think you don’t need to worry about your heart health and are less likely to get heart disease.It’s true, but your Risk of heart disease increases with agecan be started early, as lifestyle has a direct impact.
“The seven major modifiable risk factors for heart disease include smoking, physical inactivity, high cholesterol, high blood pressure, high blood sugar, excess weight and an unbalanced diet.” Step One Foodstold HuffPost.
When monitoring heart health, a physical evaluation and laboratory tests are required to measure risk factors such as cholesterol, blood pressure, and blood sugar.
“Assuming your ‘numbers’ are good, my rule of thumb is that you should be tested twice in your 20s, three times in your 30s, four times in your 40s, and annually after age 50.” said Klodas.
Myth: For cardiovascular health, you should only focus on increasing HDL (or “good”) cholesterol.
Cholesterol, a waxy substance that helps build healthy cells, isn’t entirely harmful. There are two types of cholesterol. High-density lipoproteins (HDL) — known as “good” cholesterol because it carries cholesterol to the liver where it can be removed from the bloodstream, and low-density lipoproteins — known as “bad” cholesterol, cholesterol directly into the arteries.
“High levels of LDL cholesterol increase the risk of heart disease because there is more plaque circulating in the bloodstream that can deposit in the arteries of the heart. Joyce Oenxiao, director of clinical cardiology at Yale Medicine, told HuffPost. You might think that increasing HDL cholesterol would offset LDL cholesterol and lower the risk of heart disease.
“but The idea of increasing HDL cholesterol for cardiovascular health is wrong and very outdated,” Dr. Daniel Berardo, a cardiologist based in Newport Beach, CA. “Studies show that increased HDL cholesterol is not associated with a reduced risk of serious adverse heart disease.”
In some individuals, high HDL cholesterol levels may be the cause. risk factors for heart diseaseThis is still being explored by researchers, but previous research suggests that genetic connection.
“Nevertheless, we know what reduces cardiovascular risk, and this lowers LDL cholesterol,” said Belardo.
Factors such as a diet high in plants and fiber and low in saturated fat play an active role Lower LDL cholesterol levels. Medication may also be required in certain scenarios where an individual has pre-existing coronary artery disease or hereditary dyslipidemia, Berardo added.
Myth: All fats are bad for heart health.
Consumption of trans and saturated fats is a fact, increase the risk of heart diseaseyou don’t need a low-fat diet for optimal heart health. is shown. low risk of disease.
“While no single dose can cause chronic disease, eat foods that are low in saturated fat and high in polyunsaturated and monounsaturated fats, such as olive oil and avocado, and saturated foods such as red meat and butter.” Replacing fatty foods can reduce chronic disease…your risk of cardiovascular disease,” Berardo said.
Realize that if a fat is plant-based, it is not necessarily heart-healthy. saturated fat — about 50% more than butter, according to mayo clinic.
“Individuals should aim for a dietary pattern that achieves 5% to 6% of their calories from saturated fat, or about 13 grams of saturated fat per day,” Hsiao explained.
Myth: Red wine is good for heart health.
Red wine is well-known for its heart-health benefits, but understand that the link between drinking alcohol and improving heart health is unknown.
“Red wine’s antioxidants, called polyphenols, may help protect the lining of the heart’s blood vessels. However, if you’re not drinking red wine now, it’s because you think drinking red wine is good for your heart.” That said, I don’t recommend you start drinking,” Xiao said.
In fact, no amount of alcohol has been found. cause cardioprotective effectsaccording to the World Heart Federation.
“Overall, reducing alcohol consumption may reduce cardiovascular risk in all people. On days of alcohol consumption, it is recommended to limit alcohol consumption to no more than two drinks per day for men and one drink per day for women.
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Misconception: Taking aspirin daily is good for heart health.
Heart disease is an ongoing crisis in our country. leading cause of death Adults every year. Therefore, it is not surprising that health care providers recommend primary prevention steps to reduce the risk of heart attack and stroke in adults aged 40 to 59 who have never had heart disease. That’s it.
One common recommendation is to use low-dose “baby” aspirin daily. This reduces the ability of platelets in the blood to clot and may prevent heart attacks. Low-dose aspirin (75 to 100 milligrams daily), according to American College of Cardiology guidelines it is conceivable that Used for primary prevention of heart disease in high-risk adults aged 40-70 who are not at increased bleeding risk.
However, taking aspirin daily can be harmful because it increases the risk of gastric, intestinal, and brain ulcers and bleeding. There is,” Berardo said.
actual, U.S. Preventive Services Task Force — A panel of health professionals — recently recommended that clinicians stop routinely prescribing low-dose aspirin to adults over the age of 60 because the potential harm of bleeding outweighs the benefits of heart disease prevention. bottom.
“This does not apply to individuals who have already had a heart attack, stroke, or known atherosclerotic coronary artery disease. Talk to your doctor about your individual risks and treatments,” Berardo said. Told.
Myth: Only aerobic exercise is good for heart health.
Have you ever heard that cardio, like running or swimming, makes your heart beat faster? Cardio, or cardiovascular conditioning, is a form of aerobic exercise. This means that your heart and respiration increase while engaging in these activities.
While many studies have shown that aerobic exercise is beneficial for heart health, it’s not the only cardioprotective effect. Strength training has many health benefits, including improving cardiovascular risk factors such as lowering blood pressure.
American College of Cardiology Guidelines recommended for adults 150 minutes or more of moderate-intensity aerobic activity per week or 75 minutes or more of vigorous-intensity aerobic activity per week (or an equivalent combination of moderate and vigorous activity) to reduce the risk of heart disease You need to do.
The bottom line: At the end of the day, it’s important to have a consistent mix of vigorous and moderate activity, such as walking and strength training for heart health.
Myth: You can’t have a heart attack if you eat healthy and exercise.
healthy Lifestyle changes such as a healthy diet, regular exercise, and smoking cessation are very important in reducing the risk of heart disease.There are various genetic factors that can affect cardiovascular health. There are these factors affect your risk of high blood pressure, heart disease, and other related conditions.
Additionally, genetics combined with unhealthy lifestyle choices such as cigarette smoking and unhealthy diet can further increase the risk of heart disease.
“Prevention is the best intervention for cardiovascular disease. Know your family history. Know your numbers. Know your blood pressure, cholesterol, and other important cardiovascular risk factors such as diabetes and other chronic conditions.” Please discuss.
