By Dr. Ron Johnson, Chief Medical Officer at Satori World Medical

This Sunday, September 26, is the 10 year anniversary of World Heart Day. World Heart Day was created to promote heart health and inform people around the world that heart disease and stroke are the world’s leading cause of death, claiming more than 17 million lives each year. In partnership with the World Health Organization (WHO), the World Heart Federation organizes events in 100 countries to spread awareness through health checkups, organized walks, and lectures.

Although major risk factors of heart disease such as family history and age are beyond control, there are a few key healthy steps you can adopt today to reduce your risk of heart problems.

1.  Do not smoke – Smoking greatly increases the risk of developing coronary artery disease by 50 percent or more.
2. Eat a heart-healthy diet – Watch your fat and salt intake. Saturated and trans fat elevates the risk of coronary heart disease by raising blood cholesterol levels. Main sources of saturated fat include dairy products, animal fats, and oils. Sources of trans fat include deep-fried fast foods and packaged snack foods. High-sodium diets are also linked to an increase in blood pressure and a higher risk for heart disease and stroke. It is recommended to eat less than 1,500 mg of sodium a day.
3. Have an active lifestyle and keep a healthy weight – 30-60 minutes of physical activity a day can control weight and reduce blood pressure levels.
4. Limit alcohol intake – Excessive alcohol consumption can lead to weight gain and higher blood pressure. Limit yourself to one to two drinks a day.
5. Get regular checkups – Get your blood pressure and cholesterol levels checked regularly. High blood pressure and high cholesterol can damage your heart and blood vessels. Optimal blood pressure is less than 120/80 millimeters of mercury.
6. Encourage stress-free moments – High levels of stress can elevate blood pressure and cholesterol levels. Establish a regular sleep schedule, engage in relaxing activities, and take regular breaks during work hours.

Or as Dr. Jeffrey Williams says, “If you take care of your heart, it will take care of you.” Happy World Heart Day!

Dr. Jeffrey Williams specializes in Invasive/Interventional Cardiology and is a member of Satori’s Medical Quality Advisory Board, a team of expert board certified physicians who are recognized leaders in their sub-specialty field. Satori’s Medical Quality Advisory Board continuously monitors and evaluates clinical procedures and guidelines to ensure that Satori Global Network™ hospitals and physicians follow our established Standards of Excellence.