Faith Regional Health Services | living WELL | Fall 2019

Maintain a healthy weight 3 Stress less 6 Plate up heart- healthy foods 2 Seek some sweet slumber 1 7 If you smoke, commit to quit Ongoing research has linked sleeping too little—and even sleeping too much—to obesity and diabetes, two major heart disease risk factors. It’s not yet clear how much nightly snooze is best for heart health. But for overall health, at least seven hours is about right. Fill your plate with plenty of fruits and veggies and fiber-rich whole grains. Enjoy heart-healthy fish, such as salmon, twice a week. To help decrease artery-clogging fats, choose low-fat or nonfat dairy products and lean meats, like skinless chicken breasts. Cut back on processed food, sodium (including salt) and added sugars (think regular sodas and sweets). If you’re overweight, shedding even just 5% to 10% of your current weight can help trim your heart disease risk. Try to lose about 1 to 2 pounds a week. Your doctor can check your body mass index (calculated from your weight and height) and your waist size to see if you should slim down. Take a brisk walk. Ride a bike. Play pickup basketball with friends. These are just some of the many ways to improve your cardio fitness along with your blood pressure and cholesterol levels. Aim for a total of at least 2.5 hours of moderately intense activity a week. Just moving more frequently throughout the day can help you achieve that goal. Work in some strength training, too, at least twice a week. Statin drugs can lower bad cho- lesterol, and they’ve been shown to reduce the risk of a heart attack or stroke. Your doctor may suggest taking a statin regularly if, for instance, you’re at high risk of having a heart attack over the next 10 years. Whether stress directly contrib- utes to heart disease or triggers habits that do (like smoking and overeating), managing it is impor- tant. Exercising, practicing posi- tive self-talk (think, I’ve got this!) and setting aside a few minutes each day for things you enjoy can help. Talk with your doctor if your stress feels overwhelming. Stopping smoking isn’t easy, but medicines and quitting strategies can help. And no matter how long you’ve smoked, stopping now will help lower your heart disease risk. Ask your doctor about ways to kick the tobacco habit for good. Avoid secondhand smoke too. High blood pressure and un- healthy cholesterol levels can damage the heart and cause blood vessels to narrow. Since these conditions don’t usu- ally cause symptoms, getting screened is the only way to know if you have them. At a minimum, have your cholesterol tested every five years and your blood pressure checked every two years. “It’s important to also get screened for diabetes every three years,” says Rojina Pant, MD, a cardiologist at Faith Regional. “If you have any risk factors, you and your physician can work together to achieve adequate control.” Sources: American Heart Association; Centers for Disease Control and Prevention; National Institutes of Health FRHS.ORG 11 4 Move things along 8 Get screened for heart risks 5 Learn about cholesterol- lowering meds EVERY STEP COUNTS on the path to a healthier heart. Here are eight you might take along the way. You don’t have to make healthy changes like these all at once. Even one step for- ward is a move in the right direction on your journey!