Love Your Heart
Tips for Living a More Heart-Healthy Life
Your heart is the ultimate workhorse. It does its job, pumping nutrient-rich blood—2,000 gallons of it daily—through 60,000 miles of veins and arteries1. It does more work than any other muscle in your body, beating more than 2.5 billion times in a 70-year lifetime, according to the American Heart Association2.
Considering all it does for you, it’s smart to stay informed about things you can do for your heart.
Steps to take to improve your heart health
Your risk for heart disease is influenced by many factors, some beyond your control. Here are a few things you can control.
- Physical activity: Regular exercise can reduce your risk of heart attack or other adverse heart event. Aim for at least 20 minutes a day of moderate-intensity exercise like walking, biking, or swimming.
- Coffee: If you enjoy coffee, you’re in luck. Researchers have found that two to three cups of coffee per day is associated with a 10- to 15-percent drop in the risk of developing coronary heart disease and other related problems3.
- Alcohol: If you’re female, limit yourself to one drink per day, two if you’re male. Heavier drinking can raise blood pressure, cause irregular heartbeat and even be toxic. The World Health Organization (WHO) recommends no drinking to be the safest4.
- Sleep: Quality and quantity matter. Make sure you’re getting about eight hours of high-quality sleep daily. If you suspect you might have sleep apnea, get evaluated and, if appropriate, treated4.
- Food: Eat more fruits, veggies, lean proteins, nuts, legumes, and whole grains. Limit sweets and especially sodium.
- Hydrate: Make sure you get enough fluids––ideally, men should be getting 15.5 cups,11.5 for women. These recommendations cover fluids from water, food, and other beverages, but go easy on sugar-sweetened drinks5.
Not-so-obvious heart health impacts
Where you live, work and play can impact your heart health, but some effects are hard to measure and harder to avoid.
- Environment: Pollution can leave toxins in your system and raise your stress level. Noise pollution is gaining attention as a factor in heart health, too. Researchers in New Jersey found a 72% higher rate of heart attack among people who live in noisy neighborhoods––calculating that increased exposure to noise accounts for about 5% of all heart attacks in the state3.
While you can’t eliminate these factors entirely—and they don’t cause heart attacks directly—they can contribute to heart problems indirectly. Moving to a cleaner, quieter environment can help, but that’s not a viable option for most people. As an alternative, consider filtering your air and water, and sealing windows and doors to reduce noise.
- Loneliness: Social isolation is another risk factor that’s gaining attention. The U.S. Surgeon General reports a 29% rise in heart disease risk among people who lack companionship4. If you’re feeling lonely, consider volunteering or joining a group that shares your interests or lifestyle, taking an adult education class, or cultivating existing friendships and family relationships.
- Oral health: Seeing a dentist is more important for your heart than you may think. You can reduce the risk of gum disease and bacterial infections—both of which are associated with heart disease–– with a dental visit every six months. One third of people over 65 haven’t seen a dentist in the last year5. Your heart and overall health can improve, along with your smile.
How Medicare covers heart health
The more you know, the better you can manage your heart health. Discuss your medical history with your primary care doctor so they can screen for heart-specific conditions and recommend steps to reduce any medical risks. Here’s what’s generally covered under Medicare.
- Medicare covers many diagnostic tests and treatments related to heart disease, including screenings, rehabilitation, and behavioral therapy. Coverage usually depends on a qualifying heart condition.
- Medicare Part A covers inpatient hospital stays if you need surgery for a cardiac condition and requires that you meet a deductible. Medicare Part B typically pays for 80% of covered outpatient services.
- Medicare Advantage plans include heart disease prevention services, many of which do not require meeting a deductible or paying coinsurance.
Our licensed Benefits Advisors can help you understand heart-related coverage provided by Medicare plans, including early detection, medications, devices, and rehabilitation.
1 10 Amazing Facts About Your Blood Vessels
2 American Heart Association Heart Facts Infographic
3 5 New Things to Know About Heart Health
4 10 Worst Habits for Your Heart
5 Nutrition and health eating
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