Across the state and nation, millions of people will don red apparel Friday for National Wear Red Day.
Women and men throughout the country will be wearing red clothing or accessories to show their support of the American Heart Association’s mission to saves lives from the nation’s No. 1 killer — heart disease.
February is American Heart Month, an annual celebration that began in 1964 urging Americans to join the battle against heart disease, said Tim Harms, senior director of communications for the American Heart Association.
"A presidential proclamation each year pays tribute to researchers, physicians, public health education professionals and volunteers for their tireless efforts in preventing, treating and researching heart disease," Harms said.
The Go Red for Women movement was launched by the American Heart Association in 2004 to raise awareness about heart disease in women.
Harms said a woman dies from heart disease every 80 seconds in the United States, making it the leading cause of death.
Through Go Red for Women, the AHA is teaching women that up to 80% of heart disease is preventable through healthy lifestyle changes.
According to heart.org, every year, the AHA funds more than $180 million of research nationally, including more than $5 million at universities in Indiana.
"Thanks to advancements in treatment, mortality rates from heart disease have dropped more than 50% in the last 30 years; however, one in three deaths are still the result of heart disease," Harms said. "By wearing red, participating in these events and financially supporting the American Heart Association, Hoosiers will help save lives."
The National Heart, Lung and Blood Institute says focusing on heart health has never been more important, and people with poor cardiovascular health also are at increased risk of severe illness from COVID-19.
Dr. Matthew Wilson with Schneck Primary Care in Seymour said there are a multitude of ways to have a healthy heart, and it all starts with our habits.
"The habits you will want to follow include eating a healthy and balanced diet, avoiding smoking and exposure to secondhand smoke, limiting alcohol intake, maintaining regular exercise and getting enough sleep," Wilson said.
A healthy, balanced diet includes vegetables (especially dark greens such as spinach), fruits, whole grains and lean protein.
"For heart health, you should avoid any trans fats such as those found in processed foods and a lot of fast food," Wilson said. "When preparing food, avoid frying and try to prepare with methods such as grilling and baking and try to incorporate more fish into your diet."
He said shrimp and shellfish are excluded from that list because they are high in cholesterol.
Also, eating things such as leafy vegetables are low in calories and make you feel full faster, so you don’t consume as many calories.
For those who enjoy Mountain Dew, Wilson suggests putting down the 2 liter of soda and replacing it with 2 liters of water.
He said doing this will make you feel more full throughout the day and help avoid unhealthy snacking.
Wilson also said people should avoid tobacco use and secondhand smoke.
"The chemicals found in cigarette smoke can damage small arteries in your body that can lead to heart disease and stroke," he said.
Regular exercise includes 30 minutes of moderate activity at least five times a week.
Wilson said being intentional about adding activity throughout your day (park farther away at work, get up and walk around the office during the day, etc.) is good for your heart, too.
"Sleeping seven to eight hours is important for heart health," he said. "Talk to your doctor if you are concerned about conditions, such as sleep apnea, that could be disrupting your sleep and for individualized recommendations for your heart."
It’s never too late to improve heart health.
"Can you teach an old dog new tricks? Yes. So it’s better late than never," Wilson said. "You can start today with small changes, like adding vegetables to your diet, one less fast food run per week or walking for 15 minutes three times per week, even if needing to walk around the inside of your house due to current weather."
Small changes can add up to large improvements in health. The sooner you can start making healthy changes, the sooner your heart and general health will improve and you will likely have a good sense of well-being, he said.
When considering making a lifestyle change, such as trying the Keto diet or Mediterranean diet, Wilson said it’s always a good idea to talk with your own doctor about which approach is best for you.
Even more important than choosing one of those two diets is making sure you are making overall healthy choices and eating a balanced diet of whole foods including vegetables, fruit, whole grains, and lean protein.
"Fat is an important part of a healthy diet, but it should be healthy fat from natural sources and include olive, canola, peanut and sesame oils, avocado, nuts, sunflower seeds, flaxseed and fatty fish, such as tuna, salmon, mackerel or sardines," Wilson said.
He said remember not to deep fry the fish, though, and avoid trans fats found in processed foods and fast foods.
"As stated above, talk to your doctor about specific diet and lifestyle changes that will lead to you having an improved and healthier heart," Wilson said.
[sc:pullout-title pullout-title=”On the Web” ][sc:pullout-text-begin]
For information, visit heart.org or goredforwomen.org/en.
[sc:pullout-text-end]