American Heart Association

Healthy Byte: Improve Your Heart Health in 2022

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5 Things to Do in 2022 for Better Heart Health, According to the American Heart Association

Leah GogginsDecember 27, 2021·4 min read

After a few weeks of enjoying rich meals and seasonal sweets, the new year marks a fresh start and for many, that means making some healthy changes. Whether you’re looking for a little post-holiday reset or some tips to stick to for years to come, you might appreciate some guidance on how, exactly, you can make changes that are easy to stick to. Luckily for those looking to improve their heart health, the American Heart Association (AHA) just shared a roundup of easy-to-achieve goals and resolutions that will help you take care of your ticker in the new year.

“The most important thing is to set realistic expectations and start with small changes that you can amp up over time,” said American Heart Association volunteer cardiologist John A. Osborne, M.D, Ph.D., in a press release. “And if you get off track, don’t be discouraged or give up. Maintaining a healthy lifestyle takes time, so be kind to yourself and realize that making a new, healthy start doesn’t always need to coincide with January 1.”

Even if heart health isn’t your top concern in the new year, you can’t go wrong staying on top of your cardiovascular wellbeing. Sadly, heart disease is the leading cause of death in the United States, according to the Centers for Disease Control (CDC). And, a recent study found that 40% of adults between the ages of 50 and 64 without a heart-disease diagnosis still had early signs of a condition called atherosclerosis that put them at a greater risk of experiencing a heart attack (read more on that specific study here). You can never start taking care of your ticker too early. Read on for five ways you can stay on top of your heart health in 2022.

1. Take it one step at a time.

You don’t need to tackle all of these goals at once. Look for ways to sneak some healthier options onto your plate or find ten minutes in the day to stretch your legs between meetings. Simple changes add up.

2. Aim for lean protein.

We all know that fish and seafood are great sources of protein for your heart, and research shows that cutting back on the amount of animal protein in your routine can be a game-changer for heart health.. In any case, avoiding processed meats and sticking to plant protein, seafood and lean cuts of meat can help you keep your heart in good shape. (This list of heart-healthy foods is a good place to start if you need more info on what foods your heart will appreciate most.)

3. Get physical.

“Balance food and calorie intake with physical activity to maintain a healthy weight,” the AHA recommends. As long as you find a version of exercise that you enjoy, it doesn’t matter what it is—though research suggests that both strength training and high-intensity interval training are both excellent ways to protect your heart. Going for an afternoon walk has plenty of benefits too, so those who prefer something low-impact are in good shape.

4. Give yourself a break.

Stress can be tough on the heart. Whether you have a pet whose presence helps you relax or a walking path that helps you clear your head, giving yourself time to enjoy the things that relax you can make a big difference. Try meditation if you’re looking for a calming activity to add to your routine.

5. Make a plan.

You don’t have to meal prep every week if that’s not your style—but you should think about meals and snacks ahead of time if you want to set yourself up for success, the AHA says. When you’re making your next big grocery list, think about adding heart-healthy items like anti-inflammatory foods and whole grains to your cart. Or, if you’d like to start meal planning for the week but need some inspiration, look to simple ideas like this meal plan for beginners.

Bottom Line

You don’t have to center healthy changes around a new year’s resolution this year. Instead, focus on simple, manageable goals that you can take on day by day. Adding heart-healthy ingredients to your meals and taking care of yourself the best you can are both simple, effective ways to stay healthy in the new year.

Healthy Byte: It All Adds Up

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USA TODAY

Study: Sugar-reduction initiative could lead to reduction of heart disease in millions across the U.S.

Nada Hassanein, USA TODAYMon, August 30, 2021, 9:31 AM·3 min read

Slashing sugar from packaged food and drinks could prevent disease in millions of people and potentially cut billions from health-care costs, especially among people of color, a new study suggests.

Researchers conducted estimates by creating a model that projects future impacts from a proposed “sugar-reduction policy” by the U.S. National Salt and Sugar Reduction Initiative. The regulation would push food and drink companies to decrease sugar in their formulas.

Cutting sugar from a fifth of packaged food and 40% of drinks could prevent more than 2 million strokes, heart attacks and cardiac arrests, according to the study, published Friday in the American Heart Association’s journal, “Circulation.” The researchers also estimated a dramatic impact on health-care costs: The U.S. could save more than $4 billion in total health-care costs and more than $118 billion across the current adult population’s lifetime.

Even if companies didn’t fully comply, the regulation could lead to “significant health and cost savings,” the authors wrote.

Dietician Dana Hunnes, a community health sciences adjunct professor at the University of California, Los Angeles, said the findings shed light on the far-reaching effects food regulations can have.

“It’s important to have a monetary value on these things, in addition to a health value” for policymakers, she said. “The sheer volume of health-care costs that can be saved, and basically life productivity and life in general that can be protected, is really quite astounding.”

Lead author Dr. Siyi Shangguan, an attending doctor at Massachusetts General Hospital, argued such regulations would have a greater impact on reducing adult sugar consumption more than a sugar tax, labeling added sugars or banning drinks in schools.

Due to a number of structural inequities, including lack of access to healthy food and a history of targeted marketing, sugar consumption is highest among Black Americans, poorer people and those with less education. But policies like this could help, the authors found.

Health and health-care cost improvements “were most prominent among younger adults, Black and Hispanic Americans, and Americans with lower income and less education. The policy was estimated to consistently reduce health disparities among different races/ethnicities, income and education levels,” wrote Shangguan and her colleagues, who included scientists from the Harvard T.H. Chan School of Public Health and the Friedman School of Nutrition Science and Policy at Tufts University.

Dr. Neel Chokshi, a cardiologist and associate professor at the University of Pennsylvania’s Perelman School of Medicine, said such upstream efforts are important because medical professionals can only do so much by the time a patient needs their care.

“In general, diet is probably the biggest contributor to long-term cardiovascular disease, but it is the most difficult for us as physicians and clinicians to intervene upon, because it has so many variables,” Chokshi said. “By the time they’re seeing a cardiologist, usually they’ve developed some sort of cardiovascular disease or have developed a cardiovascular risk factor.”