Medical Minute: Lowering your stroke and heart attack risks

Heart attacks and strokes represent significant health challenges here in Tillamook County, but proactive management of the “big four” risk factors — hypertension, high cholesterol, diabetes and smoking — can dramatically lower the chances of getting a stroke or heart attack. Additionally, some positive lifestyle modifications, especially diet and exercise, alongside regular health screenings, offer a path to prevention.

Prioritizing non-smoking as a fundamental step

The single most impactful step individuals can take to reduce heart attack and stroke risk is to not smoke, or to quit smoking. Smoking cessation immediately benefits heart health, significantly reducing the risk of developing heart-related diseases. It stands as the cornerstone of any strategy aimed at preventing heart attacks and managing the other three risk factors.

Dietary adjustments for heart health

A heart-conscious diet directly influences the management of hypertension, high cholesterol and diabetes. Essential dietary adjustments include:

• Opting for whole foods: A diet rich in fruits, vegetables, whole grains and lean proteins supports overall heart health.

• Limiting sodium intake: Reducing salt in your diet can significantly lower blood pressure.

• Focusing on fiber: Incorporate high-fiber foods to help manage cholesterol levels.

• Choosing healthy fats: Include unsaturated fats found in avocados, nuts and olive oil to maintain healthy cholesterol levels.

The role of exercise in preventing heart disease

Physical activity is crucial for heart disease prevention and diabetes management. Effective exercise strategies encompass:

• Regular aerobic activity: Aim for at least 150 minutes of moderate exercise each week to improve heart health.

• Incorporating strength training: Build muscle strength with activities like lifting weights or using resistance bands twice a week.

Health screenings — The first line of defense: Regular screenings for blood pressure, cholesterol and diabetes are vital. These screenings enable early detection and management, significantly reducing the risk of heart disease. Diabetes screening is especially important due to its close association with heart attack risks.

Remember kindness is key: Embracing a journey toward reducing stroke and heart attack risk, it’s crucial to remember the power of kindness — to ourselves and to those around us. Making changes in our lifestyle, such as adopting healthier eating habits and incorporating regular exercise, not only benefits our physical well-being but also fosters a culture of care and support. As we strive to reduce the risks of stroke and heart attacks, let’s do so with compassion, understanding that every step forward is a victory worth celebrating.

Dr. Ben Douglas, a distinguished physician with 15 years of service at Adventist Health Tillamook, leads a lifestyle medicine program rooted in the principles of the American College of Lifestyle Medicine. He has devoted his career to the prevention of heart disease, working closely with his patients and local organizations in Tillamook County to promote heart-healthy living through evidence-based practices.