By Dr. Brandon Bunol
Heart disease is the leading cause of death for women in the U.S., but here’s the good news: Many heart problems are preventable. The healthy choices you make in your 20s and 30s can protect your heart for decades to come. Think of it as an investment in your future self.
Dr. Brandon Bunol, Cardiologist at Memorial Physician Clinics Coast Cardiovascular Associates, shares what you need to know about investing in your heart health early.
WHY START YOUNG?
“Heart disease doesn’t typically appear overnight,” Dr. Bunol says. “Plaque can quietly build up in your arteries for years before any symptoms show. By the time problems begin, the damage already may be serious. Taking care of your heart now gives you a better chance of avoiding trouble later.”
MOVE FOR A STRONGER HEART
“Exercise isn’t just about looking fit. It’s about helping your heart work better every single day,” Dr. Bunol says.
TIPS FOR A HEART-HEALTHY WORKOUT:
- Aim for 150 minutes of moderate activity each week (walking, dancing, swimming or biking).
- Add strength training twice a week to keep muscles strong and boost your metabolism.
- Short on time? Break workouts into 10-minute bursts; they still count.
- Choose activities you enjoy so they feel less like a chore.
EAT IN A WAY YOUR HEART WILL LOVE
A balanced diet keeps your arteries clear and your energy high.
HEART-FRIENDLY EATING TIPS:
- Fill half your plate with fruits and veggies.
- Pick whole grains instead of white bread or pasta.
- Choose lean proteins like fish, chicken, beans and nuts.
- Limit fried foods, salty snacks and added sugars.
AVOID THE CAFFEINE AND FAD-DIET TRAP
“While an occasional coffee is fine, too much caffeine can put stress on your heart,” Dr. Bunol advises. “It’s not just energy drinks. Loaded teas, large cold brews, pre-workout drinks and excessive coffees can pack more caffeine than you realize.”
TOO MUCH CAFFEINE CAN:
- Raise heart rate and blood pressure
- Trigger irregular heartbeats
- Disrupt sleep and increase anxiety
He adds, “Fad diets are another risk. They often cut out important nutrients, cause yo-yo weight changes and put extra strain on your heart. Quick fixes rarely lead to lasting health. So, do not always believe social media.”
SMALL STEPS, BIG IMPACT
You can lower your risk for heart disease by:
- Not smoking
- Keeping a healthy weight
- Managing stress
- Getting regular check-ups
“Start early, move your body, eat balanced meals and be mindful of caffeine and crash diets,” Dr. Bunol says. “The choices you make now can help you enjoy a healthier, stronger heart for years to come!”
Dr. Bunol is board-certified in internal medicine and sees patients in Gulfport, Bay St. Louis and Biloxi. Reach him at (228) 863-8868.