Heart health often becomes a growing concern as we age. Unlike the outward signs, your heart’s condition can remain hidden — until it speaks up in high blood pressure, cholesterol, chest pain or palpitations.
While family history may weigh heavily, the good news is that there are practical steps to care for this essential organ.
The key? Focus on what you can control.
Shari Blem, a Saint Martinville resident, hikes a trail in Zion National Park, showcasing her commitment to staying active and prioritizing her heart health.
A heartfelt wake-up call
For St. Martinville resident and yoga instructor Shari Blem, heart health wasn’t just a fleeting concern — it was part of her family narrative. Both her grandmother and mother succumbed to an ascending aorta aneurysm, and her sister underwent open-heart surgery for the same condition.
In January 2023, Blem received the same diagnosis.
“It was a shock,” Blem admits. “But I quickly realized that while I can’t change my genetics, I can change how I respond to them.”
This awareness led her to focus on a heart-healthy lifestyle with balance, some minor changes and proactive care.
Heart disease is the number one cause of death in the U.S., claiming about 697,000 lives in 2020, according to the Centers for Disease Control and Prevention.
Up to 80% of premature heart disease cases are preventable through lifestyle changes — just 30 minutes of walking daily can reduce the risk of heart disease by 19%.
Grocery shopping in Rosemead, California on April 21, 2022. Unprocessed, whole foods are things like fresh fruits and vegetables, rice, meat, and eggs. (Frederic J. Brown/AFP via Getty Images/TNS)
Embrace nutrient-dense foods
Eating to improve heart health doesn’t mean banishing your favorite foods forever. Instead, it’s about incorporating nutrient-rich options that nourish your cardiovascular system.
What to embrace:
- fresh vegetables
- lean proteins
- healthy fats (like walnuts, salmon, and olive oil).
Blem swears by chickpeas, whether blended into hummus, tossed in salads, or added to soups.
What to reduce:
- processed meats
- fried foods
- excess sodium.
“I used to grab deli meats without thinking,” Blem says. “Now, I reach for grilled chicken or plant-based alternatives.”
She also makes a batch of anti-inflammatory soup twice a week, packed with heart-friendly ingredients like turmeric, garlic, ginger and rosemary to keep things in check.
A simple fix
Dehydration is an often-overlooked contributor to heart palpitations. Staying hydrated helps your heart pump blood efficiently and reduces unnecessary strain.
When dehydrated, your blood volume decreases, making the heart work harder to pump blood. This can lead to an increased heart rate and lower blood pressure according to the American Heart Association.
Manage the stress
Stress is sneaky — it can creep up on you, raising blood pressure and triggering anxiety that may mimic heart symptoms.
Chronic stress can raise cortisol levels, which is linked to increased blood pressure and cholesterol. According to the American Heart Association, adults have a 40 to 50% increased risk of heart disease in individuals experiencing chronic stress.
Learning to manage stress is as crucial as monitoring your diet. Simple breathing exercises such as square breathing can help to stay calm during busy days.
To practice, inhale for four seconds, hold your breath for four seconds, exhale for four seconds and pause for four seconds before repeating. This easy exercise helps reset your mind and lower stress levels, giving your heart a much-needed break.
Find what movement works for you
Troy Wade does a set of push ups while working out at the outdoor gym in Expressway Park on Friday, January 3, 2025. Wade said he was hospitalized with hypothyroidism for a month and half at the start of last year and could barely walk but has spent the past year working hard to get himself back to full health.
Moderate, consistent activity goes a long way to support your heart. The American Heart Association recommends 150 minutes of moderate weekly exercise. Whether it’s a brisk walk, dancing or yoga, find an activity you enjoy and stick with it.
For Blem, walking is the perfect balance of physical and mental wellness.
“It’s a chance to reflect, recharge and reconnect,” she says.
Knowing your numbers
Monitoring your health and checking in with your doctor regularly is essential for early detection of potential heart issues. Blem now tracks her blood pressure weekly and takes medications as prescribed.
“I didn’t realize how even slightly high blood pressure could be a warning sign,” she said.
If you have a family history of heart disease, discuss your risk factors with your doctor. Questions like, “Is it time to take a baby aspirin?” or “What screenings are necessary?” can open the door to lifesaving conversations.
Living with an ascending aorta aneurysm has been a constant reminder for Blem to prioritize her health. But it’s also been a journey of self-discovery and resilience.
Through careful monitoring, a heart-healthy diet and mindful practices like yoga, meditation and walking, Blem is taking control of her health and managing the condition proactively.
Blem’s story is a testament to the power of small, consistent changes. By focusing on a balanced diet, staying hydrated, managing stress and staying active, she’s taking control of her health while honoring her family’s legacy.
“Heart health isn’t about perfection. It’s about making better choices. One meal, one walk, one deep breath at a time,” Blem said.
Heart health doesn’t require drastic measures. It’s about reducing risks, not eliminating joy.
“Our hearts work tirelessly for us,” Blem says. “It’s only fair to show them a little love in return.”
Whether starting with a healthier snack or scheduling that overdue doctor’s visit, remember that every small step is a big win for your health.
