Sheila Griffin, R.N.
Just a few simple changes
Did you know that a few simple changes could play a key role in preventing and treating heart disease? A wealth of research shows the surprising difference simple lifestyle changes can make to help along that effort. These changes can reduce and sometimes eliminate the need for medication and invasive procedures by stopping or slowing the process that clogs our arteries.
- A heart healthy diet that is high in produce, whole grains, legumes, fish and healthy fats reduced inflammation in arteries more than the standard low fat diet. Fiber can lower the bad cholesterol (LDL). The omega-3 fatty acids in fish help prevent blood clots and abnormal heart rhythms and help to lower blood pressure and triglycerides. Try for two servings each week of salmon, sardines, trout, and whitefish. Use vegetable oils such as canola, olive, safflower and soybean that are high in unsaturated fat. Avoid trans fats found in margarines and many fast or packaged foods. These raise the bad cholesterol, lower the good cholesterol (HDL) and inflame the arteries. Cut back on salt. Aim for less than 2,300 milligrams (mg) per day (about a teaspoon). A small amount of daily alcohol can raise good cholesterol, but too much can undermine all your good efforts. No more than one drink per day for women and one to two for men is recommended.
- Increasing activity, especially aerobic exercise, can protect against every major cardiac risk factor. At least 30 minutes of moderate activity and one or two sets of strength-training exercises to the major muscles two days per week is important. If you are not used to exercise, contact your doctor to make sure these are okay for you to do.
- Excess fat around the belly puts a strain on the heart and raises blood pressure. Eating slowly, controlling portions, avoiding seconds, and not skipping meals, especially breakfast are just some ways to help lose some of that excess belly fat.
- People who have stressful personal relationships, job strain, or panic attacks tend to suffer more heart attacks and strokes, possibly because negative emotions can unleash hormones that trigger heart-threatening changes. Find ways to reduce stress in your life. Some of these ways might include yoga, tai chi, meditation, and measured breathing. Regular exercise might be helpful or becoming involved in volunteer activities.
- Be a quitter. If you still smoke, you have more than double the heart-attack risk of nonsmokers. That risk starts to drop as soon as you quit.
Quote of the Month:
Live Simply, Love Generously, Care Deeply, Speak Kindly, Leave the rest to God.
Take care, be healthy and God Bless,
Sheila |
