Prevention cardiologists help patients reduce risk of heart attack
When it comes to heart health, little decisions you make each day add up. The team in the M Health Fairview preventive cardiology center helps patients with medication and lifestyle support to help reduce their risk of heart attack.
“It’s important to know that maximizing cardiovascular health begins early,” said Jeremy Van’t Hof, MD, an M Health Fairview cardiologist and associate professor of cardiology at the University of Minnesota Medical School. “The decisions you make today will affect your future health. So it needs to be a priority earlier in people's lives."
Along with Van’t Hof, M Health Fairview cardiologists Aaron Ho and Christine Lange, MD, work in preventive cardiology. They see people with risk factors for heart attack, like high blood pressure, high blood sugar, or unhealthy cholesterol levels. Some people come in for care because they have a family history of heart attack and want to do what they can to prevent it. Others have had a heart attack but want to prevent another one. Everyone who comes in gets support making heart-healthy lifestyle changes.
The goal is to improve cardiovascular health because it’s easier to maintain health than it is to reverse heart disease that’s already begun. Your healthcare team can check your personal risk for heart attack and might prescribe medication or lifestyle changes.
Scroll down for heart-healthy tips from Van’t Hof or learn more about M Health Fairview’s comprehensive heart care here.
Advocating for your health
Not everyone feels comfortable in a healthcare setting, and you may have had experiences where you felt your concerns were not heard or addressed. At MHealth Fairview, we want you to get the healthcare you need and deserve. We encourage you to:
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Ask questions. Some examples include: Is there anything else this could be? Are there any other treatment options? What do I do if I feel worse?
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Bring a friend or family member to your appointment if it makes you feel more comfortable. Sometimes it’s helpful to have an advocate who can ask questions, take notes, and discuss the visit afterward.
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Tell your healthcare provider what you need. Your provider is an expert on medicine, but you are the expert on you. The best outcomes happen when you partner together.
How to protect your heart
Thinking about changing what you eat or how you spend your time can feel overwhelming. But Van’t Hof recommends starting with a healthy habit that feels like the easiest way for you to score a win. Here are some to try.
Stop smoking.
If you use tobacco or nicotine products, the single best thing you can do for your heart is to quit. Free help is available.
Sleep enough but not too much.
Most people focus on getting enough sleep, but it’s also possible to get too much.
“The data has shown that getting too little sleep is associated with cardiovascular risk, but so is getting too much sleep,” Van’t Hof said. The sweet spot for sleep is usually between seven and nine hours of quality sleep per night.
Sometimes getting uninterrupted sleep is tough, but as much as you can, make those hours count. That might mean going to bed earlier, leaving your phone in another room, or getting treatment for conditions that are keeping you up, such as stress, sleep apnea, or restless leg syndrome.
Manage stress.
Chronic stress takes a toll on your body. Not only is it associated with higher blood pressure, a risk factor for heart disease, but stress is also linked to less-healthy eating habits, lower levels of physical activity, and interrupted sleep.
“As you think about taking care of your body, taking care of your mind and your mental health is also important,” Van’t Hof said. “If you're not feeling great, but you are able to go for a walk maybe that picks up your spirits, giving you a little more energy helping you feel better and productive.”
Move your body.
A sedentary lifestyle isn’t good for your heart. Challenge yourself to stand up every half hour. Look for opportunities to move more. A good goal is to aim for 7,500 steps per day. Take steps a few at a time or go for a long walk.
Another healthy habit is to add some muscle-strengthening exercises a couple times a week. You don't need a gym membership or fancy equipment. Push-ups or squats use your own body weight as resistance. You could also use hand weights or resistance bands.
Eat whole foods.
Avoid ultra-processed foods including sugar-sweetened beverages, canned foods, and packaged snacks. They often contain high amounts of sugar, sodium, or saturated fats that aren’t good for your heart. Instead, choose more whole foods and fresh fruits and vegetables.
“When thinking about diet changes, I like to start with what you're eating between meals, and can you make that something that’s not processed,” Van’t Hof said. “A lot of time between meals it’s crackers, chips, cookies. Can you substitute fruit and vegetable snacks?”
