February is American Heart Month! Heart disease is the leading cause of death in the United States. Every year, the deaths of 1 in 4 men and women are caused by heart disease. The term "heart disease" actually encompasses many different conditions – heart defects you are born with (congenital heart disease), coronary artery disease (plaque buildup in arteries), heart rhythm problems, weak heart muscle, diseases of the heart valves, and others. Heart disease, especially in the early stage, often has NO symptoms. But, as the disease progresses, symptoms depend on which type of heart disease you have.

The development of heart disease is related to many factors – family history, eating habits, physical activity, smoking, alcohol use, stress, and others. However, your risk of developing heart disease also increases with age – women over 55 and men over 45 are at higher risk.

Heart disease and heart disease prevention are near and dear to my heart. I never had the opportunity to meet my grandfather as he died of a heart attack when my mom was a teen. My aunt had a heart attack in her early 50's but thankfully survived. But you never know when heart disease will strike. Mid-day, on January 2nd, 2016, as my mom and I were just about to enjoy the mild January weather and go on a hike with friends, I got an extremely distressing phone call. It was one of my mom's sisters, calling to tell me John had died, but my brain couldn't compute – "John who?". Seriously, it took me a minute to figure out she was talking about my COUSIN John; my 39-year-old, full of life cousin, had just died of a heart attack.

John and I had a special bond, even though we didn't get to see each other much as we grew into adults. He was only 364 days younger than me, and we spent a lot of time together when we were little. When I was seventeen, I even made a solo car trip to southeast South Dakota to see him and other relatives. Can you imagine letting your child go alone without a cell phone on a 1000-mile journey?! I can't, but my parents had faith.

John was an active person who loved his family, friends, and the outdoors with all his heart. He was the quiet type, but would give you the shirt off his back if you needed it. He died with family and friends at his side, doing something he loved – hunting. The last time I remember seeing John was at my 40th birthday party in May 2015. I am so thankful we were able to spend that time together.

While I can't change my family history or my ever-increasing age, there are habits that I and everyone can adjust to decrease our risk of developing heart disease. The main risk factors, which you can change that contribute to heart disease are smoking, high cholesterol, high blood pressure, uncontrolled diabetes, physical inactivity, and being overweight.

Starting to check your blood work yearly at a health fair in your early 30's is an excellent way to monitor some risk factors – cholesterol, blood pressure, and blood sugar. However, if you already have high cholesterol, high blood pressure, and diabetes, be sure to have routine checkups with your primary healthcare provider to ensure those diseases are well controlled.

I recognize that quitting smoking is challenging, but there is help. You can see your primary healthcare provider for assistance and check out "Quit Now Montana" for helpful tips and tricks. When you quit smoking, your sense of smell and taste start to come back to life, and so does the sense of freedom from cigarettes.

It seems that the media often relates being physically inactive with being overweight. While that is somewhat true, other factors affect weight, most importantly, nutrition. However, incorporating physical activity into your routine is vital to a healthy life, as it improves strength, balance, and stamina. I'm not talking about running a marathon, but to be able to walk up a flight of stairs without getting winded, to be able to get up off the floor after playing with your grandkids, to walk around the block with your kids effortlessly.

A diet high in fat, salt, sugar, and cholesterol will cause weight gain and contribute to heart disease. Eating right can be challenging to figure out, because there are SO many programs out there, SO much information; who can you believe? You don't have to get involved with a weight loss program to eat healthier. It ultimately boils down to eating less processed and fried foods, eating less food with added sugar, and alcohol in moderation. Yes, you have to be intentional about what you eat, and you have to learn how to read a nutrition label. You have to be accountable for yourself!

You need to go into healthy living with a positive outlook because living a healthy life should not be about giving up elements in your life, but about gaining factors you thought you might never have – like independence, confidence, energy, strength!

None of us have limitless days on this Earth, remember to enjoy your time and to be grateful for family, friends, and the little things in life. Thank you for joining me again. Go to http://www.healthfinder.gov for more information on heart disease. If you have questions or comments, you can find me at the Carter County Public Health office located in DMHA or email me at [email protected]. Raquel S. Williams RN