5 Ways to Lower Your Risk of Heart Disease

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February is American Heart Month. The goal of this month is to raise awareness on the importance of having a healthy heart and encouraging healthy habits that will create lasting, lifelong effects. In today’s blog, you will learn about 5 steps you can do to take control of your health and lower your chance of heart disease.

  1. Control Your Blood Pressure

High blood pressure is the leading cause for heart disease. It is important to manage your blood pressure and go in for yearly check ups with your prescriber. Learn more about how to reduce high blood pressure here.

2. Stay at a Healthy Weight

Being overweight or obese can increase risk for heart disease. Consider managing what you eat and exercising on a frequent basis. If you need help knowing how to get started with weight loss and what that may look like, click here.

For select groups, Tria Health offers a weight management service called Choose to Lose. If this structured weight loss program is included through your benefits plan, you can receive help from a combination of registered dietitians, health coaches and pharmacists, along with the best-in-class nutrition tracker app ‘LoseIt!’.

3. Eat a Healthy Diet

Unhealthy eating such as too much saturated fats and added sugars, etc. increases your risk for heart disease. Eating healthy will not just happen overnight. However, if you make a few small changes every day, you can change the rest of your life.

Click here for more information on how to implement a healthy diet into your lifestyle. Eating healthy does not have to be boring and you might be surprised by how much you enjoy the substitutions!

4. Don’t Smoke

Smoking increases your blood pressure which results in an increased risk of heart disease. Quitting smoking can seem impossible. However, with the right plan, mindset and support team – you can quit smoking! Click here to start making your plan to quit smoking.

5. Manage Stress

Stress is a silent killer. It can raise your blood pressure and be a huge trigger for heart attacks. Instead of coping with stress by overeating and drinking excessively, go to the gym or focus on something calm. Don’t let stress overcome you, take control of it today with this guide.

Tria Health Can Help

Tria Health is a no cost benefit available through select members’ health plans. Tria Health’s Pharmacy Advocate Program offers one-on-one, private consultations with a Tria Health Pharmacist. During your consultation, your pharmacist will review all your current medications, including vitamins and supplements. Tria Health will assist you in identifying any possible drug interactions or savings opportunities! Your pharmacist will work with you and your doctor(s) to ensure the intended outcomes from your medications are being received.

Questions?

Contact the Tria Health Desk at 1.888.799.8742

Resources

https://medlineplus.gov/howtopreventheartdisease.html

World Heart Day

World Heart Day is celebrated every year on September 29th, with the goal of informing people around the globe that cardiovascular disease (CVD), including heart disease and stroke, is the world’s leading cause of death claiming 17.5 million lives each year.1 World Heart Day also helps highlights the actions individuals can take to prevent and control CVD.

What is Cardiovascular Disease?

Cardiovascular Disease (CVD) can refer to a number of conditions including heart disease, heart attack, stroke, heart failure, arrhythmia or heart valve problems.2 According to the Global Atlas on cardiovascular disease prevention and stroke, over 17.5 million deaths each year are caused by CVD. Ischemic heart disease (eg heart attacks) is responsible for 7.3 million of the total CVD deaths and cerebrovascular disease (eg stroke) is responsible for 6.2 million of the total CVD deaths. This makes it the number one cause of death in the world today.1

Are you at Risk?

It’s important to visit your physician and receive regular checkups. At your next appointment, ask for a few simple checks:

  • Blood Glucose Levels
  • Blood Pressure Levels
  • Check your Numbers (Cholesterol, weight and body mass index (BMI)
  • Understand the Signs and Symptoms of a Heart Attack

How Can You Participate in World Heart Day?

Make a promise! “You could promise to cook and eat more healthily, to do more exercise and encourage your children to be more active, to say no to smoking and help your loved ones to stop.

A simple promise… for MY HEART, for YOUR HEART, for ALL OUR HEARTS.”3

Source:

  1. https://www.world-heart-federation.org/world-heart-day
  2. https://www.heart.org/en/health-topics/consumer-healthcare/what-is-cardiovascular-disease
  3. https://www.world-heart-federation.org/world-heart-day/about/

Celebrate Move More Month!

Person walking up stairs
Image Source: Bruno Nascimento/Unsplash

Did you know that even small amounts of exercise can lead to significant health benefits? Because of this, the American Heart Association is urging adults to get moving, starting this April. A government study estimates that nearly 80 percent of adult Americans do not get the recommended amounts of exercise each week, potentially setting themselves up for years of health problems.1 The guidelines are based on current scientific evidence supporting the connections between physical activity, overall health and well-being, disease prevention and quality of life. Are you one of the 4 out of 5 Americans not meeting the guidelines? Get started today!

How much should you be exercising? 2

  • Get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week.
  • Add moderate- to high-intensity muscle-strengthening activity (such as resistance or weights) on at least 2 days per week.
  • Spend less time sitting. Even light-intensity activity can offset some of the risks of being sedentary.
  • Gain even more benefits by being active at least 300 minutes (5 hours) per week.
  • Increase amount and intensity gradually over time.

What are the benefits of exercising? 3

There are numerous reasons why you should exercise on a regular basis. For starters, your overall mood will improve. Regular exercise can relieve stress, anxiety, depression and anger. In addition, there are multiple health benefits. Being more active can help you:

  • Lower your blood pressure
  • Boost your levels of good cholesterol
  • Improve blood flow (circulation)
  • Keep your weight under control
  • Prevent bone loss that can lead to osteoporosis

Have any Questions?

Contact the Tria Health Help Desk at 1.888.799.8742

Sources:

  1. https://www.cdc.gov/nchs/data/nhsr/nhsr112.pdf
  2. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
  3. https://www.heart.org/en/healthy-living/fitness/fitness-basics/why-is-physical-activity-so-important-for-health-and-wellbeing