Heart disease remains the leading cause of death in U.S. adults, reports the Centers for Disease Control and Prevention, with a person dying every 33 seconds from cardiovascular disease. Known as a ‘silent killer,’ symptoms of heart disease often go unnoticed.
“Heart issues often begin with subtle symptoms that can easily be overlooked,” says Matt Wilkett, D.O., a cardiologist with OSU Medical Center in Tulsa. “Unexplained fatigue, particularly during activities that used to be manageable, is a common early warning sign. This fatigue is often dismissed as stress, aging or lack of sleep. Shortness of breath during exertion may also develop gradually, initially seeming like a minor inconvenience but potentially signaling heart problems.”
Wilkett says chest discomfort is another early symptom, typically presenting as mild pressure, tightness or a fleeting discomfort rather than the intense pain commonly associated with heart attacks.
“This sensation may come and go, leading some to attribute it to indigestion or muscle strain,” he says. “Lightheadedness or dizziness during physical activity can indicate reduced blood flow to the brain, possibly linked to heart issues. Swelling in the feet, ankles or legs, also known as edema, is another sign that the heart may not be pumping efficiently. This swelling often develops gradually and can go unnoticed until it becomes more severe.”
In addition, Wilkett says an irregular heartbeat, such as fluttering, racing or skipped beats, might be an early sign of chronic arrhythmia, and these episodes can be brief and infrequent in the beginning.
Saran D. Oliver, M.D., a cardiologist with Ascension St. John in Claremore and in Tulsa, says atypical symptoms can include experiencing significant heartburn, or only significant nausea, that a person may think is gastrointestinal related.
“Some people have pain only in their shoulder or upper back and don’t relate that pain to heart symptoms,” she says. “And others can have profound fatigue or sweating as their only symptom. Overall, sometimes these symptoms can be difficult to pinpoint, so I advise people to listen to their body and if something doesn’t feel right, they should get assessed by their doctor.”
Oliver says that while heart disease is not completely reversible, improvements in one’s health can still be achieved if caught in time.
“Medication and lifestyle changes can significantly improve the progression or worsening of heart disease and in those with a history of having had a heart attack, can reduce the chance of having another heart attack,” she says. “It is definitely important to eat a heart healthy diet, to exercise regularly, maintain a healthy weight, know your family history and know your numbers – blood pressure, blood sugar and cholesterol – because these are all things that when managed well reduce the risk of heart disease.”
Oliver also adds that it’s important not to smoke, because smoking increases one’s risk of experiencing a heart attack and/or stroke, and for individuals with diabetes, high blood pressure or high cholesterol, she says to visit your physician regularly and take medications as prescribed to keep these diseases well controlled.
Online Exclusive: Dr. Matt Wilkett’s Best Practices to Prevent Heart Disease
1. Maintain a Heart-Healthy Diet
To maintain a heart-healthy diet, focus on eating plenty of fruits, vegetables, whole grains and lean proteins. Limit saturated and trans fats, opting instead for healthy fats like olive oil, nuts, seeds and avocados. Reducing sodium intake to below 2,300 mg daily – or 1,500 mg for those at higher risk – can help lower blood pressure. Minimize added sugars to prevent obesity and inflammation, which strain the heart. Staying hydrated by drinking plenty of water also supports healthy circulation.
2. Stay Physically Active
Regular physical activity is key to heart health. Aim for at least 150 minutes of moderate aerobic exercise, such as brisk walking, or 75 minutes of vigorous exercise, like running, each week. Include muscle-strengthening activities at least twice a week to build and maintain strength. Additionally, avoid long periods of sitting by incorporating movement into your day with activities like walking, gardening, or taking the stairs.
3. Maintain a Healthy Weight
Maintaining a healthy weight is crucial for heart health. Strive for a Body Mass Index (BMI) within the normal range of 18.5 to 24.9, while also considering body composition and muscle mass. Pay attention to abdominal fat, as it is particularly risky; aim for a waist circumference below 40 inches for men and 35 inches for women.
4. Avoid Tobacco
Avoiding tobacco is one of the most effective ways to protect your heart. Smoking damages blood vessels, increases blood pressure and raises the risk of clot formation. Even exposure to secondhand smoke can harm your cardiovascular health, so staying away from all tobacco products is essential.
5. Manage Stress
Managing stress is important for heart health. Techniques like yoga, meditation and deep breathing can help reduce stress hormones that strain the heart. Getting 7-9 hours of quality sleep each night is also vital, as poor sleep is linked to high blood pressure, obesity and diabetes. Additionally, maintaining strong social connections and emotional support can lower stress levels and improve overall well-being.
6. Monitor Health Metrics
Monitoring key health metrics can help prevent heart disease. Keep blood pressure below 120/80 mmHg, and regularly check your cholesterol levels, including total cholesterol, LDL, HDL and triglycerides. Aim for healthy blood sugar levels to reduce the risk of diabetes, and schedule regular check-ups with your healthcare provider to address any issues early.
7. Limit Alcohol
Drinking alcohol in moderation is important for heart health. For women, this means no more than one drink per day, and for men, no more than two. Excessive alcohol consumption can raise blood pressure and increase triglyceride levels, both of which elevate the risk of heart disease.
8. Know Your Family History
Understanding your family history is critical because it may increase your risk of heart disease. Share this information with your healthcare provider to develop a personalized prevention plan tailored to your specific needs.
9. Avoid a Sedentary Lifestyle
Avoiding a sedentary lifestyle can significantly improve cardiovascular health. Take regular breaks from sitting, walk after meals and incorporate simple activities like stretching into your daily routine.
10. Manage Chronic Conditions
Properly managing chronic conditions can greatly reduce your risk of heart disease. Controlling high blood pressure, managing blood sugar levels in diabetes, and keeping cholesterol levels in check – through lifestyle changes or medication when necessary – are all crucial steps.
