The 7 Factors of Ideal Cardiovascular Health

Take Control of Your Heart Health

Cardiovascular health is a huge issue for national health in the United States, where cardiovascular disease is a leading cause of death. Indeed, according to the CDC, heart disease accounted for 697,000 deaths in 2020. That’s one in every five deaths across the nation. To give a little more perspective, one death every 34 seconds, every day, of every week, of every month.

In this article, Dr. Adrienne Lufkin, PT, DPT at Reload, discusses the factors for ideal cardiovascular health.

What are the 7 factors of ideal cardiovascular health?

Cardiovascular health is crucial to overall well-being, and there are seven key factors that contribute to ideal heart health. While studies have shown heart health is ‘in your genes’, there is a huge amount we can all do to improve our cardiovascular health metrics by living a healthier lifestyle. Just because your parents and grandparents suffered from poor heart health, does not mean you must.

By incorporating healthy heart habits into your daily life, you can lower your risk of heart disease and enjoy a happier, healthier life.

Here are the 7 factors of ideal cardiovascular health – a list of the ideal metrics, if you will:

1. Physical activity

One of the top risk factors is our sedentary lifestyle. Physical inactivity is harmful to our heart health. And, unfortunately, many people are leading sedentary lifestyles. Physical inactivity has become one of the biggest epidemics we face today.

The good news is, it’s never too late to start exercising. Whether it’s going for a walk, playing a sport, or taking a dance class, there are many ways to get your body moving and your heart pumping. Making a conscious effort to include more movement and exercise into your everyday routine is key to leading a healthy lifestyle.

A good starting point is to get at least 30 minutes of moderate physical activity each day. Do this, and you’ll be well on your way to a healthier heart.

2. Body Weight

Being overweight or obese is another factor that impacts heart health. The risk of cardiovascular events increases with obesity, which is typically measured by body mass index (BMI) or waist circumference. Despite this, simply losing weight is not enough. 

Maintaining a healthy weight involves a lifestyle change, not just reducing calories and increasing physical activity. A sustainable approach to weight loss is important for long-term heart health and must be tailored to the individual’s needs.

“I think that there should be less attention to things like sodium intake and red meat, and excessive alcohol intake ─ which are all factors that increase your risk,” says Adrienne. “I think it has more to do with that energy balance, reducing the number of calories in, and increasing caloric expenditure. 

“You know, encouraging general weight loss for people who are impacted by heart disease ─ I think that’s where the low-hanging fruit is, and people know that’s the case. They don’t need to know that they need to eat less and move more, but they do need help in that process because that is never successful as a cookie-cutter approach.”

3. Smoking

Smoking is a major risk factor for poor heart health. You know this, right? It’s well-documented.

What isn’t so well documented is the good news. According to the CDC, quitting smoking is one of the most significant actions a person can take to improve their heart health. And studies have shown that quitting smoking for six months can eliminate the impact it had on the heart – and staying a non-smoker can add as much as ten years to life expectancy.

4. High glucose levels

High glucose levels, also known as pre-diabetes, can increase the risk of cardiovascular disease. This condition is usually measured through fasting blood glucose levels. Elevated levels indicate that an individual is at higher risk for heart problems. 

Maintaining healthy blood sugar levels is crucial for a healthy heart, and this can be achieved through a combination of diet, exercise, and medication if necessary. 

5. Cholesterol levels

Total cholesterol levels also play a significant role in cardiovascular health. Maintaining healthy levels of HDL cholesterol can provide extra protection for your heart, making it a valuable factor in ideal cardiovascular health.

“Elevated cholesterol levels used to be referred to as hypercholesterolemia – literally high levels of cholesterol in the blood,” explains Adrienne. “But that term is no longer used to indicate the risk factor. Now we refer to dyslipidemia because we want to distinguish that there are different types of cholesterol.”

High levels of low-density lipoprotein (LDL), also known as bad cholesterol, can increase your risk of heart disease. On the other hand, high levels of high-density lipoprotein (HDL), or good cholesterol, can lower your risk. 

A diet rich in healthy fats, fiber, and plant-based foods can help improve cholesterol levels. As well as engaging in regular strength training. 

6. Blood pressure

High blood pressure (hypertension) is referred to as the ‘silent killer’ because often there are no symptoms. 

Normal blood pressure is around 120/80.

The higher number is systolic blood pressure – the pressure exerted against blood vessels when the heart muscle contracts.

The lower number is diastolic blood pressure ─ the pressure in the blood vessels when the heart is relaxing and filling with blood. 

A systolic pressure of 140 or higher and a diastolic pressure of 90 or higher is considered high blood pressure.

“If you are on blood pressure medication, it’s also considered an automatic risk factor, even if you are maintaining normal controlled blood pressure levels,” advises Adrienne.

Diet and exercise are major factors in maintaining normal blood pressure levels.

7. Diet

A healthy diet can have a significant impact on heart health by reducing risk factors for cardiovascular disease. This includes eating plenty of fruits, vegetables, whole grains, lean protein sources, and healthy fats while limiting processed foods, salt, sugar, and unhealthy fats. 

Some specific dietary changes that can help improve heart health include increasing consumption of omega-3 fatty acids, reducing saturated and trans fats, eating less red meat and processed meat, increasing fiber intake, and limiting added sugars.

The part that exercise plays in heart health is reducing lifetime risk

“Cholesterol, blood pressure, fasting blood glucose, diet, weight – all are like brothers and sisters, and all improve when you engage in physical activity (and aerobic exercise). By using physical activity guidelines as a target, all of these markers tend to improve,” says Adrienne.

“We know that there can be a genetic component, but, in general, exercise and meeting the physical activity guidelines will almost always create an improvement across all these markers.”

How Reload helps clients improve their heart health

Of course, we have people come to us because they have been told they have high blood pressure or high cholesterol, or they have a family history of stroke or heart disease.

However, some people often come to Reload with musculoskeletal pain, and because it impacts their ability to participate in their most valued life activities. They may find it hard to work out after experiencing injury and pain and need guidance to get back on track.

Whatever the reason, all members of our team are well-educated in the value of physical activity guidelines. WHO recommends 150 minutes of moderate to vigorous exercise (or ‘huffing and puffing’) and twice-weekly strength training for healthy longevity. 

Even when people come for a different reason, such as pain or injury, the team takes advantage of the opportunity to educate them on the importance of participating in physical activity to improve health and reduce the risk of heart disease. This can lead to a greater impact on their lives and improve their quality of life, reduce the risk of injury, and give them a more failure-tolerant mindset to be able to stay active throughout their lives with a sustainable exercise plan.

But, as mentioned earlier, a cookie-cutter approach doesn’t work.

“We need to meet the person where they’re at, and we have to find out the plan that would work best for them long-term for sustainable change. Because if they worked really hard and were disciplined for three months, sure that’s excellent. But it’s not going to give them a lifetime of healthy longevity,” says Adrienne.

Did you know that almost half of American adults have some type of cardiovascular disease – and most don’t know it?

How heart-healthy are you?

Schedule a call with Reload and start your journey to a healthier heart and a longer, more fulfilled life.