What your heart needs to stay healthy

Tammy Muhlenkamp, BSN, RN, CCRP, is the cardiopulmonary rehabilitation supervisor at Indiana University Health Jay. She has more than 32 years of experience in cardiac care and holds a national certification in cardiac rehabilitation.

According to the Centers for Disease Control and Prevention, heart disease is the leading cause of death in the United States. Taking steps to protect heart health can help reduce the risk of cardiovascular disease and may also support overall well-being, including mental health and brain health.

What are the most common risk factors of heart disease?

There are many factors that can contribute to heart disease. Some of the most common include smoking, high blood pressure and unhealthy cholesterol levels. Other conditions and habits that can increase risk include family history, diabetes, obesity, poor diet, physical inactivity, chronic unmanaged stress and excessive alcohol consumption.

“Understanding your personal risk factors is an important first step,” says Tammy Muhlenkamp, BSN, RN, CCRP, cardiopulmonary rehabilitation supervisor at IU Health Jay.

What can be done to help prevent heart disease?

Taking care of your heart is an important part of living a longer, healthier life. Simple lifestyle changes can make a meaningful difference, including:

1. Eating a heart-healthy diet – Eat a balanced diet with plenty of vegetables, fruits, whole grains, beans, nuts, plant-based proteins, lean meats and fish. Limit saturated and trans fats, refined carbohydrates, processed meats and sweetened beverages. Reducing sodium and added sugars can also support heart health.
2. Staying physically active – Regular movement helps keep the heart strong. Adults should aim for at least 150 minutes of moderate-intensity aerobic activity each week, such as brisk walking. Ideally, this can be broken into 30 minutes a day, five days a week, or shorter sessions throughout the day.
3. Maintaining a healthy weight – Understanding your body mass index (BMI) and personal health goals can help guide weight management. Talk with your healthcare team about a safe and effective plan if support is needed.
4. Avoiding tobacco products – Smoking, vaping or using tobacco increases the risk of heart disease. Support is available through 1-800-QUIT-NOW for those who want to quit.
5. Knowing your numbers – Tracking cholesterol, blood pressure and blood sugar levels is an important part of heart disease prevention. “Knowing your numbers gives you and your care team the information needed to manage risk early,” Muhlenkamp says.

What can be done to treat heart disease?

Treatment depends on the type and severity of heart disease. Many treatment plans include lifestyle changes, medications and, in some cases, medical procedures or surgery. Managing cholesterol and blood pressure is critical, as uncontrolled levels can increase the risk of heart attack or stroke.

Cardiac rehabilitation is available for individuals who have experienced a heart attack, received interventions such as stents, or undergone procedures including bypass or valve replacement surgery. Patients with angina, heart failure or peripheral artery disease may also be eligible.

A cardiac rehabilitation program typically includes monitored exercise, nutrition counseling, emotional support and education about lifestyle changes to reduce the risk of future heart problems.

“Cardiac rehab supports both recovery and long-term heart health,” Muhlenkamp says.

IU Health Jay also offers a Phase 3 supervised exercise program for patients with heart disease. For more information about IU Health Jay Cardiopulmonary Rehabilitation, call 260.726.1943.