{"id":3061,"date":"2023-02-02T13:22:13","date_gmt":"2023-02-02T18:22:13","guid":{"rendered":"https:\/\/www.montgomerymag.com\/?p=3061"},"modified":"2023-02-02T13:26:22","modified_gmt":"2023-02-02T18:26:22","slug":"healthy-heart-checklist","status":"publish","type":"post","link":"https:\/\/www.montgomerymag.com\/healthy-heart-checklist\/","title":{"rendered":"Healthy Heart Checklist"},"content":{"rendered":"
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CC0 Public Domain<\/figcaption><\/figure>\n

Lasting lifestyle changes can make for a healthier heart, says Dr. Edward Healy, a cardiologist who is vice chairman of the medical staff at Suburban Hospital in Bethesda. He recommends dietary changes and incorporating physical activity into your daily regimen.<\/p>\n

Build activity into your regular routine<\/h4>\n

\u201cI don\u2019t like to use the word exercise or even diet,\u201d Healy says. \u201cPeople can be intimidated by the idea of exercise or they think they are going to have to join a gym or buy equipment. It\u2019s really about incorporating activity into your life, whether it\u2019s walking or biking places instead of driving. Take the stairs instead of the elevator. Join a basketball team or play tennis. There are all different ways to do it. It\u2019s more important that it\u2019s something that\u2019s available to you and that you enjoy doing it.\u201d<\/p>\n

Pay attention to mental health and stress<\/h4>\n

\u201cWe know that stress releases hormones that are not good for the cardiovascular system. When people get stresses, their blood pressure tends to rise and they have a higher incidence of heart disease.\u201d Healy recommends meditation, yoga, breathing exercises, all of which have a beneficial cardiovascular effect.<\/p>\n

Banish salt and sugar from your diet<\/h4>\n

\u201cWe get tons of salt and sugar from the things we eat,\u201d Healy says. \u201cThe more we can do without it the better. Sodium intake raises blood pressure and sugar is one of the main culprits in obesity. These are calories we don\u2019t generally need.\u201d A sugar-laden diet also raises your risk of cardiovascular disease even if you aren\u2019t overweight.<\/p>\n

Cook for yourself<\/h4>\n

\u201cThe more you cook for yourself, the more you prepare your own food, the more you have control over what you\u2019re eating,\u201d Dr. Healy says. \u201cYou know exactly what goes into that food. It\u2019s easier to control the amount of salt and sugar in your diet and incorporate healthy foods. Your own food will be more nutritious and contain fewer calories.<\/p>\n

Eat more vegetables<\/h4>\n

\u201cVegetables should really be at the center of your diet, not something on the side. Vegetables are high in vitamins, low in calories and high in fiber. They\u2019re also high in potassium and low in sodium. Heart-healthy foods are high-fiber (whole grains, fruits and vegetables) and certain foods that are low in saturated fat like olive oil and fish.<\/p>\n

Get tested<\/h4>\n

\u201cMake sure you get your blood pressure, cholesterol and hemoglobin checked. Those are three risk factors that we have a way of measuring and we have things we can do to improve it. So, it\u2019s good to know where you stand with those.\u201d One of the tests is a C-Reactive Protein Test (CRP), which is a good predictor of heart disease.<\/p>\n

Quit smoking<\/h4>\n

\u201cIf you\u2019re smoking, work on quitting. We\u2019re fortunate in this area that we don\u2019t have as high a density of people who smoke, but quitting is definitely good for overall health, especially for cardiovascular health,\u201d Dr. Healy said. The Food and Drug Administration states that breathing in cigarette smoke distributes contaminated blood to the rest of the body. These chemicals can damage your heart and blood vessels.<\/p>\n

Restrict alcohol<\/h4>\n

\u201cRestricting alcohol is good for your blood pressure and weight,\u201d Healy says. New U.S. dietary guidelines recommend that individuals lower their consumption to one drink a day.
\n\u201cChanges are not going to happen overnight,\u201d Dr. Healy says. \u201cI think sometimes people get discouraged and things aren\u2019t going according to plan. But the key is really sticking with trying to lead a healthy cardiovascular life.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"

Lasting lifestyle changes can make for a healthier heart, says Dr. Edward Healy, a cardiologist who is vice chairman of the medical staff at Suburban Hospital in Bethesda. He recommends dietary changes and incorporating physical activity into your daily regimen. 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