Cardiologists LC

Top Ten Tips to a Heart Healthy Life

1. Move More - Challenge yourself to find ways to move your body. Climb the stairs, walk your dog, chase your kids, toss balls with friends, or push the lawn mower.


2. Cut Fat - Avoid the obvious fatty foods such as fried foods, burgers and other fatty meats. Also, keep your dairy product intake low. Look for lower fat versions such substitute butter, fat free cream cheese and mayonnaise.


3. Reduce Stress - It is easier said than done, but stress relief can come in many forms. Experts recommend you think positive thoughts and spend 30 minutes a day doing something you love! Remember to count to ten before losing your temper or getting aggravated.


4. Drink less and Stop Smoking - One drink a day for women and one to two drinks a day for men has been proven to raise HDL (good) cholesterol and reduce inflammation and blood clots. Regular smokers are at twice the risk for heart attacks than non-smokers.


5. Lose the Gut - Even though you may not be overweight carrying extra fat around the center of your body is not good. The fat that surrounding your middle can lead to high blood pressure, adversely affect blood lipids, produce substance that inflame the arteries, and cause insulin issues. The general guideline is a waist measurement of 40 inches or above for males and 35 inches or above for women regardless of ones height are at higher risk. Best way to lose the gut is a combination of diet and exercise.


6. Eat More Fiber and Healthy Fats - Eat more whole grains, vegetables, beans, greens, fruits, fish, seeds, and yogurt. Choose high-omega-3 with low mercury levels with food like salmon, trout, vegetable oils and soybeans.


7. Keep Regular Doctor Appointments - Scheduling regular visits with a doctor is an important step in helping prevent heart complications. It is suggested that patients get their blood pressure measured at least twice a year. Also notify your doctor immediately if you have any changes in your health, especially chest pains or shortness of breath.


8. Laughter is the best Medicine - Studies have found those with a positive attitude suffer less from conditions such as heart disease. Find something that makes you laugh every day to give your feel-good hormones a boost!


9. Use Technology - There are so many great new innovations that allow patients to better track and monitor their heart health from home. It it ideal to use the various gadgets and monitors when you are exercising to see your heart rate. Also, there are at home blood pressure monitors.


10. Know your symptoms - The common most popular symptoms of a heart attack are chest pain and shortness of breath. But there are other symptoms you should be aware of such as pain or discomfort in the jaw, neck, or back, feeling weak or light headed, and discomfort in the arms or shoulders. Taking immediate action, within the hours, when experience a heart attack can greatly increase your chances of a good recovery. If you feel as though you are experience a heart attack chew or swallow on 325-mg regular aspirin to prevent blood clots.