Heart disease remains the leading cause of death for both men and women across nearly all ethnic groups, and in the United States alone, a heart attack occurs roughly every 40 seconds. This broad term encompasses a range of serious conditions—such as coronary artery disease, heart attacks, heart failure, cardiac arrest and stroke—all of which can significantly impact quality of life. Because heart health begins long before symptoms appear, taking proactive steps early on is essential for long-term well-being. The key question becomes: What actions can you take now to help prevent heart disease?
Building heart-healthy habits—and understanding the risks and warning signs—is one of the most powerful ways to protect yourself. Some of the most common risk factors for heart disease include high blood pressure, high cholesterol, smoking, physical inactivity and excessive alcohol use. The good news—small changes can make a big difference. Quitting smoking, becoming more active, eating a balanced diet and maintaining a strong relationship with your healthcare provider all help reduce your risk.
Smoking and tobacco use can damage your heart by lowering oxygen levels in your blood and increasing your blood pressure, forcing your heart to work harder than it should. On the flip side, regular physical activity strengthens your heart and improves overall health. The American Heart Association recommends 180 minutes of moderately paced exercise per week. Aim for 30 minutes of movement most days—whether it’s walking, dancing, swimming or anything that keeps you motivated. Even small bursts of activity add up.
Your diet also plays a major role in heart health. What you choose to put on your plate affects everything from blood pressure to cholesterol levels. A heart-healthy eating pattern is full of color and variety, and includes fruits, vegetables, legumes, lean proteins, whole grains and healthy fats. The Mediterranean diet and the DASH diet are two well-researched examples that support long-term heart wellness. Maintaining an optimal body weight helps delay the onset of chronic conditions such as high blood pressure, high cholesterol, diabetes and heart disease.
It’s also important to recognize early warning signs. Heart attack and stroke symptoms can look different in men and women, but common red flags include chest or upper-body discomfort, shortness of breath, facial drooping, arm weakness or difficulty speaking. If you or someone nearby experiences these signs, call 911 immediately—quick action saves lives. Don’t ignore new or unusual symptoms, and make sure to schedule routine checkups with your primary care provider to support early detection and prevention.
The final piece of heart-healthy advice that I like to give my patients: find your happiness. True joy and inner happiness can make all the difference in your health, both emotionally and physically. When you engage in activities that bring you joy, your body naturally reduces stress hormone levels and your blood pressure stabilizes. Finding inner joy isn’t just a feel-good concept; it’s a heart-protective strategy.
Heart health is for everyone. The steps you take today—no matter how small—can help build a stronger, healthier tomorrow.
Island Health has been working to expand cardiology services in our community with the addition of Cardiologist Rajesh Bhola, MD, to Island Health’s Medical Staff. This addition improves access for patients with heart-related symptoms needing evaluation in the Emergency Department or after hospital admission in our Acute Care unit, ensuring patients receive timely, specialized care—right here in Anacortes.
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