Cardiovascular Health Starts at the Table: Understanding Your Heart this October – Your heart works tirelessly for you — quietly, consistently, and often without much attention until something feels “off.” But waiting for symptoms is no longer enough. As we recognize National Sudden Cardiac Arrest Awareness Month this October, it’s an important reminder that heart health is not just about numbers on a chart; it’s about understanding your body, your risks, and the daily choices that support long‑term wellness. Sudden Cardiac Arrest remains the leading cause of death in the United States, affecting even those who appear healthy. Taking a proactive approach today can make a meaningful difference in your health tomorrow.
Why Heart Health Matters
October marks National Sudden Cardiac Arrest (SCA) Awareness Month, which is the perfect opportunity to discuss the importance of understanding cardiovascular health. According to the American Heart Association, Sudden Cardiac Arrest is the leading cause of death in the United States. SCA occurs when the heart suddenly stops beating and can strike people of all ages, even those that present as healthy. That is why it is crucial to monitor and support your heart health proactively, not just when symptoms arise or numbers are elevated.
What is a “Healthy Heart”?
Generally, 60 to 100 beats per minute is considered a healthy resting heart rate for adults, and a normal blood pressure is below 120/80 mm Hg. However, a healthy heart is so much more than normal numbers. A healthy heart is supported by a healthy body as a whole.
Genetics, lifestyle, nutrition, and body composition are all factors that play a role in your cardiovascular health. It is important to educate yourself on your family’s medical history and discuss this with your provider. It is also important to know your baseline blood pressure, cholesterol, and blood sugar and monitor changes in these markers over time. Maintaining healthy eating and exercise habits, managing stress, getting quality sleep, and avoiding tobacco products are also all ways you can support your cardiovascular health.
Prevention Starts With Your Diet
One of the best and most accessible places to start in promoting your cardiovascular health is in the kitchen. Your diet greatly contributes to your blood pressure, cholesterol, and blood sugar and in turn affects your heart. A heart-healthy diet doesn’t have to be restrictive or minimal. It should be well balanced and practical.
Choose
- Vegetables
- Fruits
- Whole grains (oats, brown rice, quinoa)
- Beans, legumes, nuts
- Lean protein (skinless poultry, seafood, low fat dairy)
Check
- Sweetened drinks
- Alcohol
- Salty foods
- Butter, whole milk
- Coconut oil, palm oil
Cut Out
- Trans fats (found in store bought baked goods and fried foods)
- Processed meats
- Soda and energy drinks
- White bread, white rice
Shifting towards a more heart-healthy diet doesn’t have to happen overnight. Start with one small change at your next meal by choosing sparkling water or unsweetened tea over soda, or substitute white rice for brown rice instead. Additionally, try going for a short walk after your largest meal. Simply walking around your block or on a treadmill for 10-15 minutes is a great starting point. Small changes to your diet can add up over time and make choosing healthy options feel more habitual.
In the Office
At PPMA, we are dedicated to extending your health span and are proactive, preventative, and personalized in our approach to your care. As part of this commitment, we encourage you to schedule a one-on-one visit with our registered dietitian, Meg Tancredi. Whether looking to build better eating habits, address your specific nutritional needs, or simply look and feel your best, Meg offers a realistic and compassionate approach to your health. Group Nutrition Meet-Ups as well as one-on-one sessions are a great way to expand your nutritional knowledge.
We are also excited to introduce a new addition to the office, the InBody Composition Analyzer. This professional-grade device gives you and your doctor a detailed look at what your weight comprises- what percent is muscle mass, fat, and water. The InBody assessment fits seamlessly with your annual visit and compliments our nutrition program, allowing our team to offer a deeply personalized nutrition plan for you and your specific needs. This compliments the cardiac screening PPMA already performs at your annual exam.
To schedule an appointment, or for any questions regarding your care, please call the office at 949-566-8179.
By Roma Latini, Guest Writer
To learn more about how diet may affect risk of sudden cardiac death, visit the National Institutes of Health.