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Daily healthy habits and preventative care help people avoid heart disease.
According to the Centers for Disease Prevention and Control, heart disease is the leading cause of death in the United States with one person dying every 33 seconds from cardiovascular disease.
This Heart Health Month, Dianna Gaballa, MD, FACC, board-certified cardiologist and clinical lipidologist with Highland Medical, Advanced Cardiovascular Care in West Nyack, NY, shares tips on staying heart healthy with a focus on exercise and nutrition.
“Our lifestyle choices play a critical role in the development of cardiovascular disease. Eighty percent of cardiovascular disease is preventable and lifestyle is the cornerstone to prevention,” says Dr. Gaballa. “Modifications to our diet and exercise, even small ones, can drastically improve our general health specifically our cardiovascular health.”
Dr. Gaballa suggests eating a heart-healthy, Mediterranean-style diet focusing on consuming whole grains, legumes, nuts, lean meats, fruits and vegetables. Most of these foods are high in fiber, which can help you stay full longer and lower your cholesterol. She recommends limiting processed foods, refined carbohydrates such as white bread, pastries and sugary cereals, red meat and alcohol. These foods often contain added sugars and saturated fat and are less nutrient-dense.
Exercise and movement are equally as important as diet in maintaining heart health. The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week. Moderate-intensity exercise could be brisk walking or playing tennis, while vigorous-intensity exercise is running or doing heavy yard work. Muscle-strengthening activities, such as strength training and weight-bearing exercises, are encouraged.
“When it comes to lifestyle, making even small changes can have a substantial impact on your heart health. Set realistic goals, track your progress, and most importantly, stay consistent,” says Dr. Gaballa. “In addition to healthy dietary patterns and keeping active, managing stress levels and getting adequate sleep can help further reduce your risk of cardiovascular disease.”
While you don’t need a doctor or medical provider to tell you that exercise is essential for a healthy heart, you may need a doctor to advise you if it is safe if you don’t already exercise.
Schedule an appointment with a board-certified cardiologist with Advanced Cardiovascular Care at 2 Medical Park Drive, Suite 3, West Nyack, N.Y. 10994. Call 845-268-0880.
