Dr. Lovelace recently joined WSFD 107.5 FM and WCPC cable channel 15 to discuss heart health in honor of American Heart Month. Below is a recap of the key takeaways from that conversation.
Heart Disease: The Numbers That Matter
Here’s a sobering stat: in Massachusetts, about one in five deaths is related to heart disease. When you add in stroke and other cardiovascular conditions, that jumps to nearly a third of all deaths statewide, and this is one of the healthiest states in the country.
The good news? Much of heart disease is preventable. Most heart attacks don’t begin in the emergency room, they begin quietly, years earlier, with small daily patterns like elevated blood pressure, rising blood sugar, poor sleep, and gradual weight gain. The key is catching those signs early.
Five Things You Can Do Right Now
Dr. Lovelace laid out five pillars of heart health. Think of this as your starting point, not an overwhelming to-do list.
1. Know Your Numbers
- Blood pressure – If your top number is consistently above 140 and your bottom number above 90, it’s time to talk to a doctor. And don’t just assume yours is fine; check it regularly, because our bodies aren’t on cruise control.
- Blood sugar – Slightly elevated blood sugar (pre-diabetes) is a real risk factor, and it’s often fixable through diet before it becomes a bigger problem.
- LDL cholesterol – This is your “bad” cholesterol. When it’s high, your heart disease risk goes up. Know the number.
2. Move Your Body
The goal is 150 minutes of movement per week, that’s just about 20-30 minutes a day. Dr. Lovelace doesn’t care if it’s snowing, raining, or blazing hot outside. Just move. He also pointed out that the old advice of “bed rest” after a heart attack has been completely flipped, staying active is now a cornerstone of heart health and recovery.
3. Watch What You Eat
This one sparked a great conversation. The rise in processed, packaged, and fast food is a huge driver of heart disease, and it’s no coincidence. Preservatives, excess sugar, and ultra-processed ingredients are everywhere, and our bodies don’t quite know what to do with them (spoiler: they usually turn into fat that collects in all the wrong places).
Dr. Lovelace’s tip: look at the grocery store in your neighborhood. The ratio of fresh produce to frozen food tells you a lot about the community’s overall health. More fresh vegetables = longer life expectancy.
Planning and priorities are key here. Even with a busy schedule, batch cooking, eating leftovers, and thinking ahead a few days can make a real difference.
4. Manage Your Stress
Internal stress (like constantly elevated insulin from eating too much sugar too late at night) is just as real as external stress from work or life pressures. Both affect your heart.
5. Prioritize Sleep
This one doesn’t get enough attention. Poor sleep raises stress levels, disrupts your body’s ability to reset, and can lead to emotional eating. Dr. Lovelace’s advice: set a consistent bedtime, stop eating a few hours before bed, and put the phone down. Your body has a job to do overnight, let it do it.
The Bottom Line
Heart disease is serious, but it is not inevitable. The choices you make today in your 30s, 40s, and 50s are what Dr. Lovelace is thinking about when he sees patients in their 70s and 80s. It’s never too early (or too late) to start paying attention.