The Heart of the Matter: Preventing Heart Disease and Diabetes

Heart disease remains a leading health concern in the U.S., cutting lives short and impacting millions of families. As the #1 cause of death across all genders and most racial groups, this condition is responsible for 1 in every 4 deaths, with coronary artery disease being the most common form. Alarmingly, every 40 seconds, someone in the U.S. experiences a heart attack, and 1 in 5 of these events is silent, showing no symptoms until significant damage has occurred.[1]

Diabetes is another critical issue, ranking as the 7th leading cause of death in the U.S. Currently, 1 in 5 individuals lives with prediabetes—a precursor to type 2 diabetes that significantly raises the risk of heart disease.

The silver lining? Both type 2 diabetes and cardiovascular disease (CVD) are largely preventable. By making simple lifestyle adjustments, you can significantly reduce your risk.

Risk Factors for Heart Disease and Diabetes[2]

Certain factors increase the likelihood of developing these conditions. You may be at higher risk if you:

• Have high blood pressure or high cholesterol
• Are overweight or obese
• Have prediabetes or diabetes
• Smoke
• Lead a sedentary lifestyle
• Have a family history of early heart disease
• Have a history of preeclampsia
• Follow an unhealthy diet
• Are postmenopausal or older (age 55+ for women, 45+ for men)

Prevention: Your Best Defense2

The key to a healthy heart and balanced blood sugar lies in prevention. Follow these seven steps to take charge of your health:

1. Live Smoke-Free
   Smoking damages blood vessels and raises blood pressure. Quitting reduces your risk dramatically.
2. Monitor Blood Pressure
   Regular checkups or at-home monitoring can catch high blood pressure early. Aim for a reading under 120/80 mmHg.
3. Maintain a Healthy Weight
   Strive for a BMI under 25. A bioimpedance analysis (BIA) provides an even clearer picture by measuring body fat, muscle, and water content.
4. Watch Your Cholesterol
   Keep total cholesterol levels below 200 mg/dL.
5. Manage Blood Sugar
   Regularly test your glucose levels. An ideal A1c is below 5.6%, with fasting glucose under 100 mg/dL.
6. Get Active
   Move your body for at least 30 minutes a day. Activities like walking, cycling, or yoga can work wonders for your heart.
7. Eat a Heart-Healthy Diet
   Prioritize antioxidant-rich foods, whole grains, lean proteins, and healthy fats to nourish your heart and regulate blood sugar.

Your Takeaway

Your heart health is in your hands. With proactive choices and regular monitoring, you can reduce your risk of heart disease and diabetes, empowering yourself to live a longer, healthier life. Prevention is not just the best medicine—it’s the secret to thriving.

This article is based on the presentation "Secrets to Keeping Your Heart Healthy" by Bastyr alumni Dr. Rubaina Dang, ND, and Dr. Heather Rilling, ND. The content was updated by Dr. Timothy Schwaiger, ND, MA, who serves as the Chief Medical Director and Executive Director of Clinical Operations at Bastyr University.