A Healthier Diet is a Solid Start
Diet should be of simple home cooked meals most of the times. In general eating a balanced diet of nutrient-rich foods including a mix of fruits and vegetables, whole grains, seafood, lean meats, poultry, legumes, nuts, and low-fat or fat-free dairy products. Saturated fat in the form of fried items, butter, cheese, red meat and eggs should be avoided as much as possible. Click here to learn more about a heart-healthy diet.
“Let food be thy medicine and medicine thy food.”
Managing Day-to-Day Stress
Prolonged stress can increase stress hormones and chemicals that promote heart disease. Exercise is a good way to counteract this and give your body a surge of the mood-enhancing chemicals called endorphins. Deep breathing and mindfulness-based meditation can also ease tension, helping to train your mind to focus on the present and turn your thoughts inward to what matters most to you. Whether it’s through exercise, meditation, deep breathing, yoga, or other activities that help you unplug, it’s important to relieve stress and stay positive. To learn more about Stress Management click here.
“Your body hears everything your mind says.”
Know Thy Numbers
You may have heard that you need to “know your numbers,” which refers to key markers of heart health like blood pressure, cholesterol, blood sugar, body mass index (BMI) and waist circumference. Although doctors test most of these numbers at annual check-ups, it’s important that you know your numbers and understand what they mean. In todays connected world the best way to know and follow your numbers is to get connected to your own chart via patient portal. Ask our staff how to get you connected. The following are important to know:
measure your blood pressure at home and bring it to the visit. Our staff can give you a form to put your blood pressure log and instructions for proper blood pressure measurement. Normal blood pressure is <119/<80, borderline hypertension (aka prehypertension) 120-139/80-89 and hypertension >140/>90. For more information on how to tell your blood pressure click here.
Cholesterol and triglyceride tests are blood tests that measure the total amount of fatty substances cholesterol and triglycerides in the blood. Sometimes your cholesterol may not seem high but show signs of heart disease including a heart attack. We may ask you to take cholesterol medications regardless of your cholesterol numbers. Click here to learn more about cholesterol.
Family history of heart disease
Is heart disease or stroke in your family? If so, your risk may be higher. Did your father have a stroke? Did your mother have a heart attack? Did any of your grandparents have heart disease? Those might seem like random questions, but they’re very important when it comes to understanding your risk for these diseases. Knowing your family’s health history can help you avoid both heart disease and stroke. It is also important that you share this information with your doctors. Click here to learn more about how your family history of heart disease affects you.
Diabetes is a major risk factor for stroke and heart disease. If you have diabetes, it’s very important to have regular check-ups. Work closely with your healthcare provider to manage your diabetes. Your primary doctor checks your hemoglobin A1c (aka A1c) to see if your diabetes is controlled in between visits. The number should be below 7.0. This number is good to know in addition to the day to day blood glucose you check at home.
The beginning of feeling better and living the life you deserve can only start when you make the call for an appointment today.
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