!TEST! Do You Know the 5 Risk Factors for Heart Disease?

Five risk factors for heart disease are lifestyle-based and preventable! Learn how to get ahead of heart disease with Rise.

Heart disease causes one death every 33 seconds, according to the CDC. It has remained the number one cause of death in the US since the 1950s. Medical professionals are aware of the problem, but why has the healthcare industry made such little progress in combatting cardiovascular disease?

I’ve spoken at length about the systemic failings shortening lifespans. However, many contributing factors for heart disease are lifestyle factors instead of genetic risks.

While natural causes like age, family history, and ethnic origin influence your heart health, the choices you make every day have real implications for your cardiovascular system.

As a long-time internal medicine specialist, I know education is the first line of defense. These are the five common but preventable risk factors of heart disease  — and how Rise equips you for a heart-healthy future.

Smoking

This might seem obvious to any health-conscious person, but I cannot overstate how smoking damages every organ system in your body.

If you are a frequent (or even occasional) smoker, you are more likely to develop atherosclerosis. This disease weakens your blood vessels and allows plaque to build up in your arteries. It also increases the risk of blood clots, leading to strokes or heart attacks.

Your risk for heart disease is even higher if you smoke while having one of the following conditions:

• High cholesterol
• High blood pressure
• Obesity
• Diabetes
• Taking birth control pills
  

It’s never too late to quit smoking! After 20 minutes of quitting, your heart rate drops back to normal. The FDA also states that 12 hours after quitting smoking, the carbon monoxide level in your blood drops to normal, allowing more oxygen to vital organs like your heart.

Fifteen years after quitting, your risk for heart disease will be the same as a non-smoker. It seems like a long time, but baby steps make a big difference.

Weight and Waist Size

Much like smoking, the complications of obesity are well-known and far-reaching. However, let’s explore what excess weight does for the heart specifically.

Obesity contributes to heart disease in three ways:

• It causes bad cholesterol spikes while lowering high-density lipoproteins (HDL or “the good cholesterol”). An HDL deficiency makes it harder for your body to remove the bad cholesterol clogging your arteries.
• It increases your blood pressure. Obese individuals require more blood to supply oxygen and nutrients throughout the body, hence more pressure to move it around.
• It inhibits blood sugar regulation. Obesity can lead to insulin resistance and slower glucose metabolism. This is the underlying cause of Diabetes, which damages blood vessels and nerves in the heart over time.

Your body needs some fat to produce energy and protect vital organs. The problem comes from too much visceral fat (particularly around the waist). Large amounts of visceral fat constrict your blood vessels while releasing proteins that trigger inflammation, increasing your blood pressure and leaving you susceptible to heart attacks.

Losing the right amount of fat is a complicated process for those struggling with obesity. Thankfully, our Rise Lean membership can create diet, exercise, and medication strategies that target visceral fat while retaining lean muscle mass.

High Cholesterol

Cholesterol is not inherently a bad thing. It is a natural component in everyone’s body that builds cell membranes, hormones, and Vitamin D.

Cholesterol mainly comes from the liver, but large portions come from our food intake. Since it’s transported through our blood, high levels of this waxy, fat-like substance cause build-ups that block blood flow to the heart.

Foods high in saturated and trans fats can increase your cholesterol levels and put you at risk for heart disease:

• Red meat (beef, lamb, processed sausage)
• Full-fat dairy products (milk, cream, butter)
• Fried foods
• Baked goods and pastries
• Tropical oils (palm oil, coconut oil)
  

A recent study from Mass General Brigham shows that 94 million American adults reported high cholesterol levels. Between busy schedules and the convenience of takeout, it’s difficult for us to prioritize foods without excess saturated and trans fats.

Healthy diets are an essential pillar of Rise. You’ll get tailored food recommendations to balance your cholesterol with each membership plan. Never make guesses when it comes to a heart-healthy diet again!

Physical Inactivity

Regular exercise protects you from several conditions leading to cardiovascular disease, including Diabetes and hypertension. But with the amount of people working at home after the COVID-19 pandemic, physical inactivity is on the uptick again.

Your heart is a muscle and needs regular exercise to pump blood properly. A sedentary lifestyle means you’re not burning off any fatty materials building up in your arteries. If they get damaged or clogged, your blood pressure spikes and increases your heart attack risk.

The good news is that you don’t need to go to the gym to reduce your heart disease risk. Any movement helps, whether it’s intense cardio or just going for a walk.

Getting regular aerobic or anaerobic exercise improves your heart function and overall physical well-being by:

• Controlling your blood pressure and keeping it within healthy levels
• Raising your good cholesterol and burning off bad cholesterol
• Regulating blood glucose levels and reducing your type 2 diabetes risk
• Burning more calories to maintain a healthy weight
  

If you don’t know where to start with your fitness routine, your Rise specialist will recommend manageable daily workouts to suit your comfort level. This approach will help you increase your physical strength and optimize your heart health.

Alcohol Intake

I’m not suggesting swearing off alcohol altogether. However, excessive alcohol intake can damage several vital organs, including your heart.

Heavy drinking has complex effects on the cardiovascular system. Alcohol is a depressant drug that slows down your breathing and heart rate. It also increases stress hormones like cortisol, which strains the heart muscle and makes it difficult to pump blood.

This condition is called alcoholic cardiomyopathy. In severe cases, there is a greater risk of overall heart failure due to muscle damage — and the only cure is a heart transplant.

While some research suggests that red wine can reduce coronary heart disease risk, the studies are experimental or apply to small population groups.

The best approach to heart-conscious drinking is moderation. Johns Hopkins defines moderate drinking as an average of one drink per day for women and one or two for men. A glass of wine or beer at dinner is still permissible!

Do You Know How Healthy Your Heart Is?

The five lifestyle factors I illustrated majorly impact your heart’s function and performance. Whether you have these risks or not, you never know if you’re truly healthy until you look below the surface.

With our advanced diagnostic technology, your Rise specialist can create a baseline for your heart health and recommend tailored strategies to keep you healthier for longer.

Whether you want to start a targeted cardio fitness routine, boost your good cholesterol, or reduce your visceral fat, each plan is personalized to your goals. Our mission is to identify your risks early — allowing us to intervene proactively and maximize your vitality.

Are you wondering where you stand with your heart health? Book a Rise consultation to get the peace of mind you need.