Heart disease is the leading cause of death in the United States, but the good news is your heart health is something you can take charge of. At Baylor Scott & White in College Station, cardiologists stress that starting early and staying consistent are the best ways to protect your heart for years to come.
“Heart health is extremely important, and the process often starts earlier than most people think,” cardiologist Dr. Gadiel Berrio. “It’s important to keep an eye on your health starting in your late 20s or early 30s to improve your heart health over time.”
The foundation of good heart health
Good heart health means keeping the heart and blood vessels strong and resilient to reduce the risk of heart attack, stroke and chronic disease. Berrio says that it starts with daily habits that protect circulation, reduce inflammation and control risk factors. He points to four key areas:
- Exercise: 30 minutes of activity that increases your heart rate most days of the week to strengthen the heart and improve circulation
- Know your numbers: track blood pressure, cholesterol, blood sugar and weight to identify hidden risk factors before symptoms appear
- Sleep and stress: ongoing lack of sleep and chronic stress raise inflammation and strain the heart
- Limit harmful habits: tobacco damages blood vessels, and processed or sugary foods increase plaque buildup and weight gain
“Your heart doesn’t need perfection; it needs consistency,” Berrio said. “Even small, consistent actions can significantly reduce your risk over time.”
Foods that are heart smart
Daily habits aren’t just about activity and lifestyle—they also include what you eat. Nutrition plays a critical role in maintaining a healthy heart. Berrio recommends focusing on whole, unprocessed foods and balancing your plate:
- Fill half your plate with fruits and vegetables
- Include lean proteins, such as fish, poultry or plant-based options
- Add healthy fats like avocado, nuts or olive oil
- Choose whole grains over refined options
- Avoid hidden sugars and highly processed foods, which contribute to inflammation and cardiovascular risk.
Symptoms to look out for
Even with preventive care, it’s crucial to recognize warning signs of heart problems. Key symptoms include:
- Chest pain, pressure or tightness
- Arm, jaw or back pain
- Dizziness or lightheadedness
- Shortness of breath
For women, heart symptoms can sometimes appear as indigestion-like feelings or unusual fatigue.
If you experience persistent or severe symptoms—especially chest pain, pressure or tightness that doesn’t go away—go to your local emergency room. Even if symptoms come and go during physical activity, you should contact your doctor as soon as possible to get checked.
“The people who get in trouble are the ones who ignore symptoms,” Berrio said. “If you feel something could be wrong with your heart, seek medical attention as soon as possible.”
Local heart care near home
Baylor Scott & White in College Station offers comprehensive heart care close to home, from prevention and screening to advanced treatments like acute heart attack interventions. Patients benefit from a collaborative approach between primary care providers, cardiologists and specialized treatments, all supported by shared electronic medical records.
“Our goal is to help people take action before they ever need a hospital,” Berrio said. “We want to keep our community healthy and avoid preventable heart complications.”
By focusing on consistent habits, proper nutrition and early attention to symptoms, residents of Bryan and College Station can take proactive steps toward lifelong heart health.
To learn more about heart and vascular services at Baylor Scott & White, click here.
The above story was produced by Community Impact’s Multi Platform Journalist Chloe Chapel, with information solely provided by the local business as part of its “sponsored content” purchase through our advertising team.