<< Back

Make 2021 a Great Year . . . for Your Heart. Here’s How.

January 05, 2021

Listen, we get it. In 2020, we all let some things slide. There was just too much going on, and something had to give.

Maybe you returned to a bad habit. Maybe you started a new bad habit. Maybe exercising fell off your radar. Maybe junk food took over your radar.

But 2021 is here and with that comes a chance to hit the reset button. Dr. Eric Alter, a cardiologist at St. Vincent’s Medical Center in Bridgeport, provided five great tips to start the new year off in a heart-healthy way. Here’s why it matters (according to the U.S. Centers for Disease Control and Prevention):

  • Heart disease is the leading cause of death for men, women, and people of most racial and ethnic groups in the United States.
  • One person dies every 36 seconds in the United States from cardiovascular disease.
  • About 655,000 Americans die from heart disease each year — that’s 1 in every 4 deaths.
  • Heart disease costs the United States about $219 billion each year. This includes the cost of healthcare services, medicines, and lost productivity due to death.

Here are your tips, ready for the New Year:

  1. Start exercising. The recommended goal is 150 minutes of moderate-intensity aerobic style exercise per week, which includes activities such as biking, brisk walking, or active yoga. I typically recommend aiming for 30 minutes of aerobic physical activity 5 days a week. If you have been more sedentary recently (especially during the COVID-19 pandemic) it is OK to start with lower levels of exercise and gradually work your way up. Even leisurely walking is better than nothing!
  2. Make healthier dietary choices. Adopting a Mediterranean type diet can significantly improve heart health. Add more fruits, vegetables, and whole grains to your diet. Even small steps such as adding mixed nuts (unsalted) and extra virgin olive oil to your diet can help promote better heart health.
  3. Quit smoking. Tobacco use is the leading preventable cause of disease, disability and death in the U.S. Even if you are older and have been smoking for years, there is still a benefit to your heart health if you stop smoking. The goal for everyone is to stop smoking completely as even low levels of smoking increases your risk of heart disease.
  4. It’s not too late to get a flu shot! The influenza vaccine is recommended for everyone but especially for people who already have underlying heart disease.
  5. Check your blood pressure and cholesterol. Regular monitoring of blood pressure and cholesterol can help to identify adults who are at high risk for heart disease. Ensure you have regular appointments with your doctor to keep an eye on these. For adults with borderline cholesterol levels, a test called a calcium score can better help to determine your risk of heart disease going forward.