Heart disease is the most common cause of death in the United States (about 1 in 4 deaths). In this blog we have shared how dietary choices, including adding more plant foods reduces the risk of heart disease. Increasing physical activity is another important way to strengthen our hearts and bodies. Researchers are always learning more about heart health and ways to reduce the risk of disease. Here are some recent updates and recommendations.
Add some steps. A 2020 study supports the evidence that increasing your daily step count reduces the risk of mortality of all causes. That’s right, all causes. The intensity of these steps did not have a significant difference on the overall reduction of risk. The takeaway? Make it a goal to take 8,000 steps each day, for your heart and your overall health. Movement does not have to make you sweat buckets to have a positive, long-term impact on health.
Schedule your flu shot. Did you know getting a flu shot can help to protect your heart? It is true! The flu can cause stress or damage to our heart and other organs. In a study of over 80,000 U.S. patients hospitalized with the flu, more than 1 in 10 had an acute cardiac event before discharge. An acute cardiac event could be acute heart failure, a heart attack, or a hypertensive crisis. Almost a third of those patients then required intensive care.
Make time for tea. Studies have shown that adding tea to a heart-healthy diet can have many benefits. Some benefits may include:
- improved brain function
- protection against some cancers
- better weight maintenance
- increased HDL or “good” cholesterol
- decreased LDL or “bad” cholesterol
- better smelling breath
Adding sweeteners like sugar and honey can counteract the benefits that come from drinking tea. Tea contains tannins and drinking too much can lead to poor iron absorption. Tea also contains caffeine, which can cause anxiety or trouble sleeping. Most healthy individuals can safely consume 3-4 cups of tea each day. Check with a healthcare professional before starting a new diet or exercise routine.
When taking care of our heart, small changes can make a big difference. Check back to this blog often for new research findings. If you are interested in learning more about heart health join our Strong @ Heart email challenge that starts February 1! Sign up here: go.osu.edu/LHLWopen
Written by: Courtney Woelfl, Family and Consumer Sciences Educator, Cuyahoga County, woelfl.1@osu.edu
Reviewed by: Shannon Carter, Family and Consumer Sciences Educator, Fairfield County, carter.413@osu.edu
References: https://www.heart.org/en/around-the-aha/aha-names-top-heart-disease-and-stroke-research-advances-of-2020
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Great article!