Keeping Your Heart Healthy
The best way to avoid heart problems in the future is by adopting healthier habits today. While there are some risk factors you can’t change, such as your genetics or age, making healthier choices about food, exercise and lifestyle will help you protect your heart.
Downsize Your Portions
When sitting down for a meal, especially when dining out, think twice before cleaning your plate. Restaurant portions are often two to four times larger than the recommended serving size.
- Expand Downsize Your Portions
-
According to the USDA Food Pyramid:
- A serving of meat is about 2 to 3 oz., about the size of a deck of cards.
- A serving of bread is equal to 1 slice of white or whole grain bread, 1 oz of prepared cereal or ½ cup of pasta or rice.
- A serving of fruit is equal to 1 piece of fresh fruit, ½ cup of chopped fruit or ¾ cup of fruit juice.
- A serving of dairy is equal to 1 cup of milk or 1½ oz of cheese.
Source: United States Department of Agriculture (USDA)
http://www.mypyramid.gov/
Face the Fats
Replacing unhealthy fats in your diet, i.e. saturated and trans fats, with good fats can reduce your blood cholesterol and lower your risk of coronary artery disease. Just remember moderation, as all types of fat are high in calories.
- Expand Face the Fats
-
Sources of Good Fats
- Olive oil
- Canola oil
- Margarine (labeled ‘trans fat free’)
- Almonds, hazelnuts and pecans
- Avocados
- Flax seeds
- Fish
Sources of Bad Fats
- Butter
- Lard
- Bacon
- Gravy
- Cream sauce
- Red meat
- Whole milk dairy products
Fiber is Your Friend
A diet high in soluble fiber, the kind found in whole grains, fruits and vegetables, can help lower your cholesterol, reduce your risk of heart disease and improve your digestive health.
- Expand Fiber is Your Friend
-
High Fiber Foods
Grain Products:
- Whole grain breads
- Whole wheat pastas
- Whole grains such as corn and brown rice
Fruits:
- Dried fruits such as apricots and prunes
- Berries such as blackberries, blueberries, raspberries and strawberries
- Oranges, apples with skin, avocadoes, kiwis, mangos and pears
Vegetables:
- Broccoli, spinach and other dark green leafy vegetables
- Dried peas and beans such as kidney beans, lima beans, chick peas and lentils
Nuts and Seeds:
- Almonds, whole flaxseed and soynuts
Tip: Keep fresh fruit and vegetables washed and cut in your refrigerator for a quick, heart-healthy snack.
Skip the Salt
Excess sodium accumulates in your blood and retains water, which increases your blood volume and makes your heart work harder. This can contribute to high blood pressure, a risk factor for cardiovascular disease.
- Expand Skip the Salt
-
Foods High in Sodium
- Frozen dinners
- Ready-to-eat cereals
- Vegetable juice
- Canned vegetables
- Soups
- Marinades
- Spaghetti sauce
- Instant cocoa mixes
- Macaroni and cheese
- Pizza
- Stuffing
- Soy sauce
- Lasagna
- Doughnuts
Source: WebMD & Palo Alto Medical Foundation
http://www.webmd.com/diet/slideshow-salt-shockers
http://www.pamf.org/heartfailure/lifestyle/diet/foods.htmlTip: The American Heart Association recommends that healthy adults eat less than 2,300 mg of sodium a day (about a teaspoon).
Cut Back on Cocktails
Drinking too much alcohol can lead to high blood pressure, heart failure and stroke. If you drink alcohol, do so in moderation. This means an average of one to two drinks per day for men and one drink per day for women.
Source: American Heart Association
http://www.americanheart.org/presenter.jhtml?identifier=4422
Exercise & Energize Your Life
Lack of exercise is a major risk factor for cardiovascular disease and results in loss of muscle tone. According to the American Heart Association, all healthy adults ages 18–65 should be getting at least 30 minutes of moderate intensity exercise five days a week or 20 minutes of vigorous aerobic activity three days a week. Exercise can also help improve your mood, boost your energy level and enhance the quality of your sleep.
- Expand Exercise & Energize Your Life
-
10 Tips for Starting a Physical Activity Program
- Wear comfortable clothes and sneakers or flat shoes with laces.
- Start slowly. Gradually build up to at least 30 minutes of activity on most or all days of the week (or whatever your doctor recommends).
- Exercise at the same time of day so it becomes a regular part of your lifestyle. For example, you might walk every Monday, Wednesday, Friday and Saturday from noon to 12:30 p.m.
- Drink a cup of water before, during and after exercising (but check with your doctor, because some people need to limit their fluid intake).
- Ask family and friends to join you — you'll be more likely to stick with it if you have company. Or join an exercise group, health club or the YMCA. Many churches and senior centers offer exercise programs too. (Remember to get your doctor's permission first.)
- Note your activities on a calendar or in a logbook. Write down the distance or length of time of your activity and how you feel after each session. If you miss a day, plan a make-up day or add 10–15 minutes to your next session.
- Use variety to keep your interest up. Walk one day, swim the next, then go for a bike ride on the weekend.
- Look for chances to be more active during the day. Walk the mall before shopping, take the stairs instead of the escalator or take 10–15 minute breaks while watching TV for walking or some other activity.
- Don't get discouraged if you stop for a while. Get started again gradually and work up to your old pace.
- Don't exercise right after meals, when it's very hot or humid or when you just don't feel up to it.
Source: American Heart Association
http://www.americanheart.org/presenter.jhtml?identifier=528
Say No to Tobacco
Smoking increases blood pressure. It also decreases your ability to exercise and your body’s level of good HDL cholesterol. Quitting smoking can reduce the risk of repeat heart attacks and death from heart disease by 50 percent or more.
- Expand Say No to Tobacco
-
Benefits of Quitting Smoking
- Prolong your life. According to the American Heart Association, smokers who quit between ages 35-39 add an average of 6-9 years to their lives. Smokers who quit between ages 65-69 increase their life expectancy by 1-4 years.
- Reduce your risk of cardiovascular disease. Quitting smoking reduces your risk of high blood pressure, peripheral artery disease and stroke.
- Reduce your risk of developing a variety of other conditions including diabetes, lung cancer, throat cancer, emphysema, chronic bronchitis, chronic asthma, ulcers, gum disease and many other conditions.
- Feel healthier. After quitting, you won't cough as much, have as many sore throats and you will increase your energy.
- Look and feel better. Quitting can help you prevent face wrinkles, get rid of stained teeth, improve your skin and even get rid of the stale smell in your clothes and hair.
- Improve your sense of taste and smell.
- Save money.
Source: Cleveland Clinic
http://my.clevelandclinic.org/heart/prevention/smoking/smoking_hrtds.aspx
NEXT ›› The Progression of Heart Failure
SynCardia temporary CardioWest™ Total Artificial Heart.
