Did you know that cardiovascular disease is the number one killer of American men and women? NYC Health + Hospitals’ cardiology experts share their best advice for maintaining a healthy heart.
1. Keep Moving
Just a little bit of exercise can go a long way in improving
cardiovascular health, says Dr. Lekshmi Dharmarajan, Chief Division of
Cardiology at NYC Health + Hospitals/Lincoln. She encourages her patients and
colleagues to get about 150 minutes of moderate exercise per week. “Everyone
should incorporate some physical activity into their lives.”
The secret to staying active, though, is to find an activity
you enjoy, says Dr. Dharmarajan. “I always tell my patients to choose
activities that appeal to them, such as swimming or dancing, provided that the
activities are safe and healthy,” she says. “Walking is a good choice too, as
it is safe and effective.”
2. Eat Smart
Research shows that countries with heart-healthy diets tend
to have a lower incidence of cardiac disease. That’s why Dr. Eugene Khait,
Attending Physician at NYC Health + Hospitals/Coney Island, encourages his
patients to make better dietary choices. “Instead of hitting the vending
machines for highly processed snacks, opt for foods that are high in fiber and
low in processed sugars, such as fresh fruit,” he says.
When it comes to seasoning your food, choose herbs instead of
salt to reduce the sodium in your diet. If you’re craving a snack, reach for
peanuts or low-fat yogurt.
3. Manage Your Stress
If you want to have a healthy heart, it’s important to keep
your blood pressure down. Stress is a regular part of life, but there are many
ways to handle it. Take deep breaths or find a relaxing hobby, such as reading
or painting, to help combat stress. Barbara Calvano, Nurse Practitioner at NYC
Health + Hospitals/Elmhurst, also recommends practicing yoga to reduce stress.
What do doctors say you absolutely shouldn’t do when you’re stressed? Smoke. “Smoking,
as well as excessive drinking, can lead to heart arrhythmia and hypertension.”
NYC Health + Hospitals health care system offers smoking cessation programs to
help kick the habit.
4. Know Your Numbers
Getting regular check-ups and knowing important numbers, such
as your Body Mass Index (BMI) is essential for heart health. “If you don’t know
your BMI, speak with your primary care provider or use one of the many BMI
tools available online,” suggests Dr. Lekshmi Dharmarajan. It’s also important
to know your blood sugar levels. High blood sugar can damage blood vessels over
time. Make sure you review your lab work with your doctor and talk about your
risk factors for heart disease.
5. Small Things Add Up
When making any lifestyle change, it’s important
to pay attention to daily habits and behaviors to figure out what you can do to
get healthier. Small changes do add up over time. “If you can incorporate
something new into your routine – even a minor change – it will help you get
healthier,” says Eleanor Dreyhaupt, Nurse Practitioner at NYC Health +
Hospitals/Elmhurst. “Whether it’s eating more vegetables on a daily basis or
going for a walk three times a week, better choices will help to keep your
heart happy.Priority
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