Cardio Care

Taking Care of Your Heart 

10 Ways to Take Charge of Your Heart Health

 Use the following tips - 10 Ways to Take Charge of Your Heart Health - to embark on a heart-healthy lifestyle to fight heart disease.

1. Schedule a Yearly Checkup 

Your heart is in your hands. Each year on your birthday, schedule a checkup to have your blood pressure, cholesterol and glucose levels checked, and ask your doctor to help you reach or maintain a healthy weight. Be sure to follow your healthcare professional's recommendations, including taking prescribed medications as directed.

2. Get Physical

Step, march or jog in place for at least 15 minutes a day while watching your favorite TV shows. Increase your activity by five minutes each week until you're getting a minimum of 30 minutes most days of the week.

If exercise and diet do not get you to your goal, ask your doctor about adding medication.

Keep your numbers in check: Get Physical

3. Drink More Water

Take a water bottle with you wherever you go. It'll keep you hydrated and the bottle's weight will strengthen your arms.

4. Eat Healthy

Keep packages of unhealthy food hidden. Put raw veggies and fruits in front in the refrigerator and healthy snacks in the front of the pantry, so that's what you see first. If you grab healthy foods for a minimum of 21 times, healthy choices will become a habit.

Also, look for the American Heart Association red and white heart-check mark. This easy, reliable grocery shopping tool helps you identify foods that can be part of a sensible eating plan.

5. Control Cholesterol

Eating foods high in saturated fat, trans fat or cholesterol can lead to high blood cholesterol. To help keep your cholesterol levels down, eat foods low in saturated fat and trans fat, such as lean chicken or turkey (roasted or baked, with skin removed), fruits and veggies, low-fat or fat-free dairy products and whole grains.

Look for cookbooks that focus on heart health in your local bookstore and check out the American Heart Association's recipe section at www.heart.org

6. Cut Down on Salt

To help lower high blood pressure, watch your salt intake. It may be disguised in food labels as sodium alginate, sodium sulfite, sodium caseinate, disodium phosphate, sodium benzoate, sodium hydroxide, monosodium glutamate (MSG), or sodium citrate.

7. Quit Smoking

Try this four-step way to kick your habit:

• On Day 1, cut the number of cigarettes you smoke by half
• On Day 3, cut the number of cigarettes you smoke in half again
• And on Day 5, cut your smoking in half again
• On your Quit Day... quit!

8. Maintain a Healthy Weight

Excess weight increases your risk of heart disease, stroke and diabetes. To achieve steady, painless weight loss, take it easy. Each day, if you eat 200-300 calories less than you would normally consume, and exercise at least 30 minutes on most or all days of the week, you'll get closer to your goal and be able to achieve weight loss that's steady and painless.

9. Stay Positive

If you get off your exercise schedule, have a cigarette, or eat a fattening meal, immediately get back on track toward re-establishing a healthy lifestyle.

10. Give Yourself Credit

To maintain momentum with exercising, losing weight, or quitting smoking, keep track of your achievements and reward yourself by doing something you enjoy.
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Since 1900, heart disease has been a leading cause of death in the U.S. Because of this, scientists have conducted extensive research to teach us how to keep from getting heart disease.

The top reasons people develop heart disease are quite avoidable, including: cigarette smoking, inactivity, obesity, stress and poor diet. Meal and snack planning can drastically improve your diet and heart health.

1. Strive to eat at least three servings of vegetables and two servings of fruit daily.

2. Avoid foods high in saturated fats (from animal products: full-fat dairy, high-fat meats, butter/lard).

3. Do not eat products with trans fatty acids (some margarines, shortening, prepackaged baked goods).

4. Use whole-grain products (whole wheat bread and pasta, brown rice, cereals).

5. Increase omega-3 fatty acids (salmon, tuna, mackerel, sardines, fish oil supplement).

6. Limit sodium (avoid adding salt or other seasonings containing salt, avoid highly processed foods that use salt as a preservative, limit high salt meats and sauces/gravies).

7. Moderate amounts of alcohol and caffeine daily — less is better.

Half of the battle is realizing the importance of heart health, what you can do to prevent heart disease and the benefits of making these changes now. Start today — take care of your heart!

Ridgewood Care Center, 3205 Wood Road, is a multi-specialty long-term care facility owned by Racine County. It has been in operation since 1889.

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