According to the Centers for Disease Control (CDC), heart disease is the leading cause of death in the United States. Cardiovascular disease, which refers to a number of conditions including heart disease, heart attack, stroke, heart failure, arrhythmia and heart valve problems, results in one death every 34 seconds (CDC, 2022).

It’s important to note that cardiovascular disease is no longer something people only have to worry about as they get older. The CDC states, “High rates of obesity and high blood pressure among younger people (ages 35–64) are putting them at risk for heart disease earlier in life. Nearly half of Americans have at least one of the top three risk factors for heart disease: high blood pressure, high cholesterol, and smoking” (CDC, 2021).

The good news is cardiovascular disease is largely preventable by living a healthy lifestyle. The following tips and MSU benefit resources will help keep you and your family healthy:

• Know Your Numbers: Take charge of your health by knowing your blood pressure, cholesterol and blood sugar levels and take steps to improve them if needed.
  • Schedule your annual wellness check-up. Many miss their annual check-up because they forget or don’t prioritize it. It’s important to schedule your annual visit so your doctor can check these numbers, along with other important health metrics.
  • Use Livongo by Teladoc Health for Diabetes Management. MSU employees and their dependents enrolled in an MSU health plan have access to Livongo, a diabetes management program that provides unlimited test strips, connected meter, optional coaching, online records, and more – all free for MSU employees and their eligible dependents. Learn more about Livongo and how to sign up.
• Evaluate Your Diet. Eating foods that are high in salt, sugar, saturated, and/or trans fats can cause high blood pressure, cholesterol, and blood sugar, which may increase your risk of developing cardiovascular disease.
  • Eat a Plant-Forward (Plant-Based) Diet. Make sure the majority of your calories come from fruits, vegetables, whole grains, legumes, and nuts (American Heart Association, 2022). If you must eat dairy and/or meat, look for low-fat, lean, and unprocessed options. The AHA recommends a list of the best plant-based sources of protein and offers insight on protein and heart health.
  • Beware Unexpected Sources of Sodium. The top ten sources of sodium in the American diet include some unexpected items, including bread, sandwiches, cold cuts, poultry, cheese, and egg dishes (CDC, 2022).
  • Food and Nutrition Counseling for MSU Employees. MSU Health4U offers one-on-one counseling with a registered dietitian (a doctor’s referral is not required).
• Get Regular Physical Activity. The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity each week – that’s just 30 minutes a day, 5 days a week.
  • This comprehensive fitness assessment for MSU employees will help you determine your current level of fitness. Based on your unique results, a SPARTANfit staff member will work with you to establish a tailored 3-month goal-oriented fitness and wellness plan.
  • A functional movement screen consists of seven movement assessments designed to identify areas of imbalances and asymmetries by testing your mobility and stability. A certified professional will lead you through the assessment and then provide you with corrective exercises to implement.  
  • Spartan Wellness Personal Training: Consultation includes discussion of scores, norms, goal setting, educational material, and an individualized exercise program.
• Quit Smoking. Smoking harms almost every part of the body, including your heart (AHA, 2023). It’s never too late to quit and there are both short- and long-term benefits to giving up smoking.
  • MSU Smoking Cessation Resources

Sources:

American Heart Association recommendations for physical activity in adults and kids. www.heart.org. (2022, July 28). Retrieved February 6, 2023, from https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults   

American Heart Association. (n.d.). How can I quit smoking? – american heart association. Retrieved February 6, 2023, from https://www.heart.org/-/media/files/health-topics/answers-by-heart/how-can-i-quit-smoking.pdf 

Centers for Disease Control and Prevention. (2022, October 14). Heart disease facts. Centers for Disease Control and Prevention. Retrieved February 6, 2023, from https://www.cdc.gov/heartdisease/facts.htm 

Centers for Disease Control and Prevention. (2022, July 12). About heart disease. Centers for Disease Control and Prevention. Retrieved February 6, 2023, from https://www.cdc.gov/heartdisease/about.htm 

Centers for Disease Control and Prevention. (2021, January 26). Heart disease: It can happen at any age. Centers for Disease Control and Prevention. Retrieved February 6, 2023, from https://www.cdc.gov/heartdisease/any_age.htm 

Centers for Disease Control and Prevention. (2022, August 23). About Sodium. Centers for Disease Control and Prevention. Retrieved February 6, 2023, from https://www.cdc.gov/salt/food.htm  

How does plant-forward (plant-based) eating benefit your health? www.heart.org. (2022, October 10). Retrieved February 6, 2023, from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/how-does-plant-forward-eating-benefit-your-health 

Smoking both traditional and e-cigarettes may carry same heart risks as Cigarettes alone. www.heart.org. (2023, January 24). Retrieved February 6, 2023, from https://www.heart.org/en/news/2022/05/06/smoking-both-traditional-and-e-cigarettes-may-carry-same-heart-risks-as-cigarettes-alone  What is cardiovascular disease? www.heart.org. (2022, May 4). Retrieved February 6, 2023, from