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Improve Your Heart Health
 

 
Daily Bread
How much better to get wisdom than gold, to choose understanding rather than silver!
Proverbs 16:16
Do you want to live your best life possible?
Make it a habit.

One of the most important things you can do for yourself is improve your heart health. Did you know heart disease is the Number 1 killer of American women? That’s scary-sounding, but there are so many things women can do to keep heart healthy. So be your own best friend and take charge of your health.

Certain unchangeable factors such as age and family history can increase your risk of heart disease. But you can lower your risk by changing some of your habits and taking medicine if needed. Consult your physician before you make changes to your lifestyle.

Heart disease and stroke risk factors that can be controlled are:
  • High blood pressure
  • High cholesterol
  • Tobacco use
  • Diabetes
  • Overweight
  • Physical inactivity

With this knowledge in hand, chart a plan toward better health. Don’t be intimidated by the words “lifestyle changes.” It’s human to resist change. Remember you don’t have to change everything all at once. In fact, it’s better not to make sudden, radical changes.

Start by focusing on one area. Once you’ve made that improvement, focus on a new area. It’s all about modifying your lifestyle so you can be healthy. You will feel better, have more energy and have a healthier heart.

The first thing you should do is make an appointment with your physician to talk about ways to fight heart disease. See what changes you can make now for a healthier future. Ask your physician or healthcare professional to help you with nutrition and physical activity advice.

Now choose one area to tackle first.
  • Decide to quit smoking. Join a smoking cessation class.
  • Start exercising regularly. You don’t have to join a gym or buy expensive equipment for your home. Begin by walking at home.
  • Improve your diet.

Find ways to incorporate these goals into your daily and weekly routine. “Making it a habit is key,” said Molly Dyer, manager of cardiac rehabilitation at Baptist Memorial Hospital-Memphis.

Action items to post on my refrigerator or in my wallet
This week I will choose one of the following heart healthy strategies to implement:

    Smoking cessation:
    • I will check with my local hospital for classes.

    Exercise:
    • Instead of parking close to the store entrance, I will park at the back of the parking lot.
    • I will walk up one flight of stairs and then take the elevator. Eventually I will opt for the stairs when possible.
    • I will walk the dog instead of letting him run around the backyard.
    • I will exercise 10 minutes a day and add a few minutes each week until I am up to the level prescribed by my doctor.

    Diet/ nutrition
    • When I go out to eat, I will begin my meal by immediately cutting portions in half and taking the other half home to eat later.
    • If I don’t eat vegetables at all, I will add two vegetables this week and will build on that so that eventually I will eat a variety of vegetables. I will do the same thing with fruit.

Remember after making these changes, you will be on your way toward a healthier heart. You will feel better and have more energy. You can live your best life!

Published: January 29, 2008
Source: Molly Dyer, manager of cardiac rehabilitation at Baptist Memorial Hospital-Memphis; National Heart, Lung and Blood Institute; and American Heart Association
Writer: Elizabeth Todd Bartholomew, MA, APR



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