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Do you know someone who has

heart disease? Chances are you Heart Health
do. More than 26 million

Americans have been diagnosed for Life
with the condition. If you don’t

want to join this group, you can
take steps to reduce your personal

risk of heart disease.

EAT HEALTHY. A healthy diet includes a variety of buildup of plaque in their coronary arteries overtime. Quitting smoking can lower the
grains (especially whole grains), fruits and vegetables. Opt risk of heart disease – and just one year of not smoking may cut heart disease risk in
for foods low in saturated and trans fats, cholesterol, half.
added sugar and salt. Choose fish, poultry and lean cuts of
meat, as well as low-fat or fat-free dairy products. Limit MAINTAIN A HEALTHY WEIGHT. A healthy weight can be calculated by looking
the number of egg yolks and cut down on processed cold at either body mass index (BMI) or waist circumference. BMI, a calculation based on
cuts. When preparing food, broil, bake, roast or poach height and weight, of 25 to 29.9 is considered overweight, and 30 or higher is obese.
instead of frying, and tame snack attacks with low-fat A waist measurement of more than 35 inches for women and 40 inches for men
options, such as animal crackers or fat-free yogurt. increases the risk of heart disease, high blood pressure and other serious health con-
ditions. A weight loss of just five to 10 percent of current weight can help lower the
EXERCISE REGULARLY. As little as 30 minutes of risk for heart disease. Gradual weight loss of one-half to two pounds per week is rec-
moderate-intensity physical activity on most days of the ommended to ensure long-term success.
week is all you need to protect heart health. Don’t like to In addition to making lifestyle changes, you should also have blood pressure and
exercise? No sweat. Good ways to keep your heart healthy cholesterol levels checked on a regular basis. Hypertension of 140/90 mmHg or high-
BY DR. ERIK BEYER include brisk walking, riding a bike, hiking, dancing, er is a major risk factor for heart disease that usually does not cause symptoms. Total
swimming, physical tasks around the house, raking cholesterol of 240 mg/dL and above is an indication of too much cholesterol that can
leaves, or painting a room. Other ways to work exercise eventually accumulate on artery walls, making them narrow and impeding blood flow
into your day include taking the stairs when possible, or parking farther away from to the heart. It is important to remember that regardless of your age or current state
the office and then walking the added distance. of health, it is never too late to take steps to protect your heart.

DON’T SMOKE. According the Centers for Disease Control and Prevention, smok- Dr. Erik Beyer is a cardiothoracic surgeon at Florida Medical Center.
ing is “the leading cause of preventable death and disease in the United States.”
Compared to nonsmokers, smokers are at an increased risk of heart disease due to the

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South Florida Hospital News southfloridahospitalnews.com March 2020 43