Astria Health | Valley Health | Issue 1, 2018

4 ASTRIA HEALTH steps toward a healthier heart EVERY STEP counts on the path to a healthier heart. Here are eight that Astria Heart Institute’s board-certified cardiologists rec- ommend. You don’t have to make healthy changes like these all at once. Even one step forward is a move in the right direction! 1 Seek some sweet slumber Ongoing research has linked sleeping too little—and even sleeping too much—to obesity and diabetes, two major heart disease risk factors. It’s not yet clear how much nightly snooze is best for heart health. But for overall health, at least seven hours is about right. 2 Plate up heart-healthy foods Fill your plate with plenty of fruits, veggies and fiber-rich whole grains. Enjoy heart-healthy fish, such as salmon, twice a week. To help de- crease artery-clogging fats, choose low-fat or nonfat dairy products and lean meats, like skinless chick- en breasts. “Cut back on salt and added sugars (like soda and sweets) too, and avoid night- time snacking,” says James Kneller, MD. 3 Stress less Whether stress directly contributes to heart disease or triggers habits that do (like smoking and overeating), managing it is important. Exercising, practicing positive self-talk (think, I’ve got this! ) and setting aside a few minutes each day for things you en- joy can help. Talk with your doctor if your stress feels overwhelming. 5 Maintain a healthy weight “If you’re overweight, shed- ding just 5 to 10 percent of your current weight can help trim your heart disease risk,” says Bradley Titus, MD. Try to lose about 1 to 2 pounds a week. Your doctor can check your body mass index (calculated from your weight and height) and your waist size to see if you should slim down. 4 If you smoke, commit to quit Stopping smoking isn’t easy, but medicines and quitting strategies can help. No matter how long you’ve smoked, stopping now will help low- er your heart disease risk. Ask your doctor about ways to kick tobacco. 6 Move things along “Make exercise fun for the whole family—heart health is important for kids too,” says pediatric cardiologist John P. Owens, MD. Take a brisk walk. Ride bikes. Kick a ball around. These are just some of the many ways to im- prove cardio fitness along with blood pressure and cholesterol levels. “Aim for a total of at least 2.5 hours of moderately intense activity a week,” says Dr. Owens. “Even 10 minutes of activity several times a day can help you achieve that goal.” Work in some strength training, too, at least twice a week. 7 Get screened for heart risks High blood pressure and unhealthy cholesterol levels can damage the heart and cause blood vessels to narrow. Since these conditions don’t usually cause symptoms, getting screened is the only way to know if you have them. “At a minimum, have your cholesterol tested every five years and your blood pressure checked every two years,” says Michael D. Becker, MD. James Kneller, MD Cardiologist, Electrophysiologist Bradley Titus, MD Interventional Cardiologist John P. Owens, MD Cardiologist, Adult and Pediatric Michael D. Becker, MD, Nuclear Cardiologist