GET UP AND
.
Thirty minutes of moderate exercise five days a week
can reduce your risk of heart disease. Physical activity
can help you control your weight and reduce your
chance of developing other conditions that may put a
strain on your heart, such as high blood pressure, high
cholesterol and diabetes.
I always tell my patients to not have lofty expectations
and to start slow with a walk to the mailbox during a
television commercial break. A daily walk outside for 10
minutes and increasing the length of your walk over
time will make a big difference, and most importantly,
make you feel good.
EAT
.
A diet rich in fruits, vegetables and whole grains can
help protect your heart. Eating beans, low-fat or
fat-free dairy products, lean meats, and fish is also
helpful. Avoid too much salt and sugars, and limit or
avoid saturated fat and trans fat.
Moderation is important. It’s okay to eat a steak once in
a while. If you choose to drink alcohol, one drink
(defined as 12 ounces) a day for adult women is the
recommendation. At that moderate level, alcohol may
have a protective effect on your heart. Too much
alcohol can become a health hazard.
GET REGUL AR
.
Annual visits to your primary care physician are
important. Primary care physicians are the first
providers who drive your healthcare and can refer you
to specialists who can diagnose and slow down disease
progression.
Regular check-ups to monitor your blood pressure and
cholesterol levels, along with diabetes screening, are
extremely important. These screenings can tell you
what your numbers are and whether you need to
take action.
In addition, it’s also important to maintain a healthy
weight, get enough quality sleep, and manage your
stress in healthy ways (i.e. physical activity, relaxation
exercises or meditation).
I know what you’re thinking. You know all of this,
but it is nearly impossible to fully commit to right
now with your schedule and long list of
responsibilities you juggle each day. I get it.
Taking time for self-care, let alone a heart healthy
lifestyle plan, can be challenging, but it’s
something all of us must make time for to be our
best selves for our own health and the families
who depend on us.
A Daytona Beach native, Elvia Gabriel, ARNP-BC, is the
nurse practitioner for the vascular surgery service at
University of Florida Health Heart and Vascular Surgery at
Halifax Health - a vascular surgical center in the region.
Elvia is passionate about personalized care for her patients
and ensuring each patient and their family has access to the
answers they need to make an informed decision about
healthcare needs. To learn more about the UF Health Heart
and Vascular Surgery Center at Halifax Health, visit
www.halifaxhealth.org/ufhealth.