By Dr. LaToya Roberts
February is the perfect time to remind readers that heart disease remains the single greatest cause of death in the United States. Here are some ways to help protect your heart.
Eat for Your heart
I can’t stress enough the importance of healthy eating and nutritional supplementation. In fact, I’d argue that if one is committed to eating a Standard American Diet (SAD), then you must bridge gaps in nutrition with quality, well-balanced, daily multivitamin supplements.
Eat the rainbow of fruits and veggies, fit in more fiber, eat more whole grains, include beans and legumes, cut out processed foods, avoid refined sugar and limit salt intake. It sounds like a lot but you don’t have to aim for perfection! The key is small changes over time that add up to make a big difference in healthy eating habits.
Get Moving
Keep your body moving regularly! The amount of physical activity a person gets each week is strongly associated with developing heart disease. More physical activity correlates with less risk of heart disease. So, take a walk, do yoga, go for a bike ride, go out dancing or just dance in your living room by candlelight, but do it regularly.
Healthy Heart Omegas
Omega-3 fatty acids are considered to be cardioprotective, they protect your heart, and you only have one heart. Fish rich in unsaturated fats such as mackerel, salmon, herring and sardines are good sources of omega-3 fatty acids. If you’re like me, and you don’t eat fish, then in addition to adding a good omega-3 supplement, consume heart-healthy foods from a wide-variety of sources like whole grains, avocados, dark leafy greens, vegetables, legumes, and nuts are all linked to lower risk of heart disease.
Potent Polyphenol Resveratrol
The resveratrol in red wine comes from the skin of grapes used to make wine. But it can also be found in raspberries, blueberries, plums, apples and peanuts too. Resveratrol might help prevent damage to blood vessels, decrease low-density lipoprotein (LDL) cholesterol, also called the “lousy” cholesterol, reduce inflammation and prevent blood clots. But while reviews are still mixed in the medical community about this polyphenol, the antioxidants in red wine, in limited amounts, has long been thought of as healthy for the heart. Drink responsibly.
Avoid Stress
Stress is a major contributor to heart disease and chronic stressors can impact sleep, cause weight gain, lower immune health and the list goes on. While avoiding stress altogether is impossible, we can find ways to better cope with managing stressors. Protecting peace is high on my priority list and I’ll admit, that while avoidance may not be the best coping mechanism, I will avoid certain people and places that I know will trigger a stress response within me. That said, it is well-known that cuddling or snuggling with your significant other (or fluffy fur buddy) is good for an endorphin boost! Endorphins improve mood, decrease inflammation, lowers stress hormones in the body, lowers blood pressure and heart rate too! So use this to your health advantage- “My doctor says I need daily snuggles, cuddles and kisses to ward off heart disease.”
Quit Tobacco
Smoking is a major risk factor for heart disease. The CDC agrees that smoking is the leading cause of preventable death and according to the FDA, nearly 70% of current adult smokers in the United States said they wanted to quit. If you smoke or use tobacco products, you can greatly improve your health by quitting as soon as possible. And don’t be fooled by lucrative tobacco companies to use other devices as an alternative. There are several programs to help stop using tobacco. The Atlantic Quit Center offers resources for free. You only have one heart so call The Atlantic Quit Center at 609-804-QUIT for more information.
LaToya Roberts, DO practices internal medicine at Harbor Internal Medicine. Her office is located in Bayside Commons suite 105, 501 Bay Avenue.in Somers Point.
