EXTREME MAKEOVER : HEART EDITION
Revamp your lifestyle with your ticker in mind
Eat healthy . Exercise more . Don ’ t smoke . Keep your stress levels in check . There ’ s a reason we ’ ve all heard this advice time and time again — it ’ s what works when it comes to maintaining a healthy heart .
But sometimes putting it into practice can seem a little daunting , so we ’ ve asked Vikas Jain , MD , a cardiologist on the medical staff at Baylor Scott & White Medical Center – Plano , to help us drill down to the basic changes you can make to healthify your heart .
NOURISH “ A balanced diet is one of the keys to a healthy heart ,” Dr . Jain says . “ But that doesn ’ t mean you have to give up all the foods you love — just make some modifications and focus on moderation . Incorporate a Mediterranean diet with fresh fruits and vegetables into your meals . Switch to grilling rather than frying foods and stay away from foods with trans fats .”
MAKEOVER MOVE : If your answer to “ Would you like fries with that ?” is a resounding “ Duh !”, have no fear . Eating for your heart doesn ’ t mean you have to give up the beloved
Courtesy Baylor Scott & White Health
french fry . Ditch the deep fryer and opt for an oven-baked version instead . Sprinkle the sliced potatoes with your favorite seasoning ( watch the salt !), and you ’ ll manage to cut back on fat and calories , not flavor .
PRO TIP : “ Opt for sweet potatoes instead of white potatoes ,” Dr . Jain says . The orange version of everyone ’ s favorite starchy vegetable is a better choice than its more traditional counterpart . It has a lower glycemic index ( a measure of how quickly blood glucose levels rise after eating ), so it helps you feel full longer .
MOVE “ You want to feel young again ? Do what you did when you were young ,” Dr . Jain says . “ Exercise is the fountain of youth . It improves your lean muscle mass , raises your good cholesterol , and reduces your risk for diabetes , arthritis and memory decline .”
MAKEOVER MOVE : Between commuting , working and helping the kids with homework , who has time for daily exercise ? You do . Wake up 10 minutes earlier and sneak out for a brisk walk or jog . Take 10 minutes out of
42 DENTON COUNTY Living Well Magazine | JANUARY / FEBRUARY 2018