Heart health in the United States

February is American Heart Month, and it’s an opportunity to encourage people to be proactive about their heart health. Heart disease remains the leading cause of death in America, affecting both men and women of all ages and backgrounds.

About 695,000 Americans die each year from heart disease , which includes a range of conditions including coronary artery disease, heart attacks, heart failure, and arrhythmias. 

Many of the leading risk factors for heart disease are related to lifestyle — high blood pressure, high cholesterol, diabetes, smoking, diet, and physical activity. But the good news is that you can adopt healthy habits to fight back against heart disease. 

“Heart disease is 90 percent treatable – everyone can prevent heart disease anywhere in the world, especially by eating foods that are low in salt and cholesterol, exercising regularly, and not smoking,” said Leslie Cho,M.D.,Section Head for Preventive Cardiology and Cardiac Rehabilitation at Cleveland Clinic. “Even if a person has a family history of heart disease, we can still prevent and treat heart disease thanks to incredible advances in medicine.”

Adopt a heart-healthy diet 

Research has found that people who follow a mostly healthy diet can reduce their risk of heart disease by up to 21 percent. In fact, a 2020 study that examined four different  healthy eating patterns found that the eating patterns were similarly effective at promoting heart health. 

In general, it’s important to focus on a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Foods that are high in sodium and sugar can negatively impact your heart health.

Incorporate regular exercise
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In a study conducted in2023， researchers found that increased levels of physical activity correlated with a 21 percent decrease in coronary heart disease (CHD) events among men and a 29 percent decrease in CHD events among women.

The recommendation from the American Heart Association is to get in at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous exercise per week. You can do anything that gets your heart rate up — whether it’s walking, dancing, riding a bike, or swimming in a swim spa. 

Quit smoking  

Smoking does more than affect your lungs. It can raise your triglycerides, lower your good cholesterol, make your blood more likely to clot, and damage the cells that line your blood vessels among other physiological changes. All of those changes can increase your risk of heart disease.

Secondhand smoke is also dangerous, leading to nearly 34,000 deaths from coronary heart disease each year in the United States.

As you focus on your heart health, seek support to quit smoking. Counseling, peer groups, and medications can help you stop and improve your heart health.

Benefits of swimming for heart health

The best kind of exercise you can do for your heart is often the form of movement that you can do consistently. Walking is commonly recommended as one of the best options because of its accessibility, low impact nature, and there’s no need for special equipment. 

However, there are other forms of exercise that are just as good for heart health — if not better.

Swimming is a low-impact exercise that engages the entire body, making it an ideal choice for those looking to improve their heart health.

Improve your fitness   

Swimming gets your heart pumping, increasing your heart rate and improving cardiovascular endurance. Regular swimming sessions strengthen your heart muscles, making them more efficient at pumping blood throughout your body. Increased blood flow reduces the risk of heart disease and stroke.

Lowers blood pressure  

About 122 million people — nearly half of Americans older than age 20 — have high blood pressure, according to the American Heart Association .

But a consistent swimming routine has been shown to help lower blood pressure. When you are swimming, or even just exercising in the water, the buoyancy reduces the strain on your joints and blood vessels. According to one study, systolic blood pressure dropped significantly in participants who were swimming. In addition, their resting heart rate decreased by about 10 beats per minute.

Weight management  

Swimming is a total body workout. You have to engage your upper body, core, and lower body as you move through the water. And because you are using so many muscles, you can get your heart rate and increase your metabolic rate. A regular swimming routine can be a great way to burn calories. It can be a part of a holistic effort to lose weight or maintain a healthy weight.

Swimming offers a distinct advantage over other exercises like walking or jogging due to its low-impact nature. This quality makes swimming particularly beneficial for individuals who are out-of-shape, aging, or susceptible to discomfort in specific areas of their body, such as joints or the back.