Understanding Your ASCVD Risk Score: Tips for Heart Health Month

In this article:

• The Atherosclerotic Cardiovascular Disease (ASCVD) risk score estimates your 10-year risk of heart attack or stroke based on various factors. 
• It considers measurements like blood pressure, blood sugar, cholesterol, and triglycerides. Lifestyle changes can improve your scores in these areas. 
• Other factors that affect your ASCVD risk score are age, sex, race, whether you smoke, and whether you use blood pressure-lowering medications.
• Lark can help you establish healthy habits for long-term change with 24/7 coaching to support your health and weight loss goals.

‍

February is Heart Health Month, which offers the perfect reason to consider your cardiovascular health. The Atherosclerotic Cardiovascular Disease (ASCVD) risk score is a standardized estimate of cardiac risk in the next 10 years. Here are the factors in ASCVD and how you can improve them.

Background on ASCVD Risk Score

Atherosclerotic cardiovascular disease (ASCVD) is a calculated score. It’s an estimate of the percent chance of you having a heart attack or stroke within the next 10 years. 

‍

The American Heart Association (AHA) says that the ASCVD considers these conditions. 

• Coronary Heart Disease (CHD), such as myocardial infarction, angina, and coronary artery stenosis. 
• Cerebrovascular disease, such as a transient ischemic attack, ischemic stroke, and carotid artery stenosis.  
• Peripheral artery disease, such as claudication. 
• Aortic atherosclerotic disease, such as abdominal aortic aneurysm and descending thoracic aneurysm.

Together, these conditions are the leading causes of mortality in the US. 

Here are the components in the ASCVD risk score. 

• Age 
• Sex 
• Race
• Blood pressure
• Cholesterol levels (LDL (“bad”), HDL (“good”), total cholesterol)
• Whether you have diabetes
• Whether you smoke
• Whether or not you are on blood pressure-lowering medications

The good news is that lifestyle changes can lower ASCVD risk. Your healthcare provider may also discuss medications with you.

Modifiable Components of ASCVD Risk Score and What You Can Do

Blood pressure, blood sugar, and cholesterol levels affect heart health. They’re modifiable, which means you can change them. 

Hypertension or High Blood Pressure

High blood pressure, or hypertension, puts strain on the heart. It also contributes to damage to artery walls and accelerates the buildup of plaque, raising the risk of heart attack and stroke. Check blood pressure at least once a year if it’s normal. If it’s elevated or high, check it every 3-6 months, plus at home if your healthcare provider recommends it. 

‍

Lower your risk:

• Reduce high-sodium and salty foods. Top sources in the typical US diet include bread, cold cuts, cheese, and canned goods like soup, chili, and vegetables. Other high-sodium foods include many sauces, dressings, snack foods, and fast foods.
• Increase potassium consumption. Fruit, vegetables, beans, lentils, yogurt, and fish can be good sources. Less processed foods are more likely to have potassium than more processed foods.
• Be physically active most days of the week. Physical activity lowers blood pressure for 1-2 days, so it’s best to go no more than a full day without exercising. Aerobic and muscle-strengthening activities both lower blood pressure.
• Avoid smoking and limit or avoid alcohol
• Manage stress with adequate sleep and strategies like deep breathing, socializing, visualization, and journaling
• Lose weight if you’re overweight or obese

Blood Sugar Levels or Diabetes Status

You need some sugar, or glucose, in your blood to fuel cells in your body. However, too much is dangerous. Over time, high blood sugar or blood glucose can damage blood vessels, which increases your ASCVD score.

‍

Get your levels checked every 3 years starting at age 35-40 if they’re normal. If you have prediabetes, check your blood sugar annually. If you have diabetes, check your A1C every 3-6 months and test your blood glucose at home according to your healthcare provider’s recommendations. 

‍

Lower your risk:

• Keep carbohydrate consumption to moderate levels, and have consistent amounts of carbohydrates throughout the day
• Enjoy balanced meals with lean protein, high-fiber carbohydrates, and healthy fats. Lean proteins include fish, skinless chicken, egg whites, beans, low-fat dairy products, and tofu. High-fiber carbohydrates include starchy vegetables like corn and sweet potatoes, and whole grains like oatmeal, whole-wheat bread and pasta, and brown rice. Healthy fat sources include olive and other vegetable oils, nuts, seeds, avocado, and peanut butter.
• Limit sugar-sweetened beverages and foods like soft drinks, flavored coffee drinks, sweet tea, candy, desserts, and sweetened yogurt and oatmeal
• Be physically active. Exercise is a fast way to lower blood sugar. Try it after meals and on a daily basis for the best results.
• Lose weight if you’re overweight or obese

Cholesterol and Triglycerides

Cholesterol and triglycerides are forms of lipids, or fat, in your body. High LDL (“bad”) cholesterol can lead to plaque formation and atherosclerosis in the arteries. Low HDL (“good”) cholesterol can lead to less clearance of LDL and buildup of plaque in the arteries. Triglycerides are a storage form of excess dietary calories. 

‍

Low-risk adults with normal lipid panels should test every 4-6 years starting at age 20. Higher-risk adults should have lipids tested every 1-2 years or as your healthcare provider recommends. 

‍

Lower your risk:

• Consume more soluble fiber. Sources include beans, fruit, lentils, oatmeal, and tomatoes.
• Replace less healthy fats like butter, shortening, and animal fats with unsaturated fat sources. Olive oil, canola and other vegetable oils, avocados, seeds, peanut butter, and fatty fish are good choices.
• Replace added sugars and refined carbs with naturally sweet foods, like fruit, and whole grains
• Be physically active. Aim for at least 150 minutes per week of moderate to vigorous intensity physical activity, plus 2-3 sessions per week of muscle-strengthening exercises.
• Avoid smoking and excessive alcohol consumption. 

How Lark Can Help

Understanding the ASCVD risk test and how you can make lifestyle choices to support heart health can help keep you healthy. Lark is available 24/7 for encouragement, nutrition, and physical activity coaching, and habit tracking. Lark can help you make healthy choices and establish habits that fit into your lifestyle so you can lose weight and keep it off with or without GLP-1 medications. 

‍

Click here to see if you may be eligible to join Lark today!