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 several conditions including coronary artery disease (CAD), heart attack, stroke, heart failure, arrhythmia and heart valve problems, results in one death every 33 seconds (CDC, 2023). 

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, “In 2021, about 2 in 10 deaths from CAD happened in adults less than 65 years old” (CDC, 2023). 

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. If you’re enrolled in an MSU health plan, you can learn more about your plan and find links to find a provider on the HR website. 
  • Use Livongo by Teladoc Health for Diabetes Management.  Livongo is 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 who are enrolled in an MSU health plan. Learn more about Livongo and how to sign up. 
• Support Your Mental Health: According to the American Heart Association, “Increasing evidence shows that biological and chemical factors that trigger mental health issues may also influence heart disease” (AHA, 2023). These chemical changes can predispose people to other health issues, such as cardiovascular disease. Utilize these resources to support your mental health: 
  • MSU offers a variety of mental health resources for employees and their families. 
  • The Employee Assistance Program (EAP) is a confidential counseling service provided at no cost to MSU faculty, staff, retirees, graduate assistants, and their families. 
  • MSU Health4U offers articles, coaching, and courses to help support your emotional wellness. 
• 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/seeds (American Heart Association, 2023). 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, chicken, cheese, and eggs (CDC, 2023). 
  • 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 a discussion of scores, norms, goal setting, educational material, and an individualized exercise program. 
  • Make fitness part of your regular commute with these bike commuter resources from MSU Bikes.  
• 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 (2024, January 19) American Heart Association recommendations for physical activity in adults and kids. Retrieved February 12, 2024, 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? Retrieved February 12, 2024, from https://www.heart.org/-/media/files/health-topics/answers-by-heart/how-can-i-quit-smoking.pdf  

American Heart Association (2023, December 20). How does plant-forward (plant-based) eating benefit your health?  Retrieved February 12, 2024, from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/how-does-plant-forward-eating-benefit-your-health  

American Heart Association (2022, May 6). Smoking both traditional and e-cigarettes may carry same heart risks as Cigarettes alone. Retrieved February 12, 2024, from https://www.heart.org/en/news/2022/05/06/smoking-both-traditional-and-e-cigarettes-may-carry-same-heart-risks-as-cigarettes-alone   

American Heart Association (2024, January 10). What is cardiovascular disease?  Retrieved February 12, 2024, from https://www.heart.org/en/health-topics/consumer-healthcare/what-is-cardiovascular-disease  

Centers for Disease Control and Prevention. (2023, May 15). About heart disease. Centers for Disease Control and Prevention. Retrieved February 12, 2024, from https://www.cdc.gov/heartdisease/about.htm  

Centers for Disease Control and Prevention. (2023, June 6). About Sodium. Centers for Disease Control and Prevention. Retrieved February 12, 2024, from https://www.cdc.gov/salt/food.htm   

Centers for Disease Control and Prevention. (2023, May 15). Heart disease facts. Centers for Disease Control and Prevention. Retrieved February 12, 2024, from https://www.cdc.gov/heartdisease/facts.htm