The Numbers You Need to Know

Heart disease remains the leading cause of death globally. While genetics play a role, 80% of all cardiovascular disease is preventable through education and lifestyle changes. Interestingly, many of these same lifestyle factors are your best defense against other diseases—including breast cancer.

While October is the official awareness month for breast cancer, heart health and breast health are deeply linked. Research shows that a heart-healthy lifestyle significantly lowers the risk of breast cancer, as both conditions share common risk factors like obesity, sedentary behavior, and poor diet.

Your Blueprint for Longevity

• Stop Smoking & Vaping – Smoking is the most preventable cause of premature death. It accelerates atherosclerosis (fatty buildup in the arteries) and increases oxidative stress, which is a known trigger for cellular damage linked to cancer.
• Know Your Vital Numbers – Knowledge is power. Keep a close eye on your:
  • Blood Pressure: The “silent killer.”
  • Cholesterol Levels: Essential for arterial health.
  • BMI/Waist Circumference: Maintaining a healthy weight reduces the strain on your heart and lowers estrogen-related breast cancer risks
• Get Active (Sweat!) – Dr. Bernstein often says, “Exercise is a great antidepressant” and beyond mental health, regular physical activity strengthens the cardiac muscle and helps regulate hormones. Aim for at least 150 minutes of moderate intensity per week.
• You Are What You Eat – Avoid the “Four Fails”: Fast, Cheap, Easy, or Fake. Focus on a clean, Mediterranean-style diet.
• • Add fresh vegetables, lean proteins, and healthy fats (olive oil, nuts).
  • Subtract sugary drinks, ultra processed foods, additives, and excessive salt.
• Stress Less – Chronic stress is as damaging to the body as smoking or obesity. Whether it’s meditation, yoga, or simply a walk in nature, lowering your cortisol levels protects your heart and boosts your immune system’s ability to fight off abnormal cell growth.
• Prioritize Sleep – Sleep isn’t a luxury; it’s a biological necessity. Poor sleep can spike blood pressure and wreck your metabolism, making it harder to maintain the weight necessary for both heart and breast health.
• Keep a Positive Attitude – Never underestimate the power of a smile! A positive outlook reduces inflammation and improves overall recovery outcomes.