CH Allegheny Enterprise

February isn’t just reserved for celebrating Valentine’s Day, Random Act of Kindness Day and National Chocolate Mint Day. The second month of the year is also the time to recognize American Heart Month, which raises awareness about heart health and urges people to incorporate healthy practices into their lifestyles to prevent heart disease. Heart disease is the leading cause of death for American men and women, according to the Heart Foundation. It’s also one of the most preventable diseases. “Often, the conditions we treat can lurk silently for years before causing heart attacks and strokes,” says Dr. Eli Fried- man, medical director of sports cardiology at the Miami Cardiac & Vascular Institute, part of Baptist Health South Florida. “These include high blood pressure, high cholesterol, diabetes and abnormal heart rhythms. Going for checkups, getting recommended screenings and being aware of the conditions that run in one’s family provides an opportunity to catch these conditions before it’s too late.” “Being aware of the foods we put into our bodies can have significant impacts on our long-term health,” he says. “The most accessible diet for most people consists of what we call the Mediterranean diet. This consists of chicken and fish; lots of fresh or frozen vegetables; whole grains, like brown rice or whole wheat pasta. It is better to bake our foods and avoid frying. We also want to try to limit red meat, like beef and dairy products. Of course, it is still important to cheat once in a while.” This diet is based on the traditional eating habits in the countries bordering the Mediterranean Sea, according to the American Heart Association. Dr. Susan Zhao, a cardiologist with the Santa Clara Valley Medical Center in San Jose, California, adds that exercise is also vital for a healthy ticker, but it’s not necessary to go overboard. “You don’t need to train for a triathlon to stay cardiovascularly healthy,” she says. “Health experts recommend at least 150 minutes of moderate aerobic activities per week — that is about 30 minutes of moderate-paced walking for five days per week — to maintain CV health. Not a very high bar to clear. Key is to stay consistent and make it part of your routine.” The COVID-19 pandemic may also impact a person’s heart health, and Zhao has some advice. “My recommendation to my patients during COVID-19 is to stay active, go out and exercise —while socially distancing, of course,” she says. “Exercise is instrumental for cardiovascular health, mental health and may even lower your risk for COVID susceptibility.” Stress can also impact heart health, Friedman says, but it can be mitigated. “Stress is something we all experience,” he says. “Prolonged exposure to stress can weaken the immune system, raise blood pressure and raise blood sugars. All of these can impact heart health negatively. Stress can be managed through dietary choices, exercise, improved sleep, less interaction with our smart devices and, of course, discussing withmental health professionals.” Tips for a strong ticker The effects of heart disease can come in many different forms — heart attack, heart failure, sudden cardiac death, hyperten- sion and arrhythmias, Zhao says. “With aging of the population, heart disease prevalence and burden are surely to rise,” she says. “For those without heart disease and who are at risk, the key is to prevent it from ever occurring. For those who have already had manifestations of heart disease, it is never too late to implement measures to prevent recurrence — something we call secondary prevention, which is a sweeping array of changes in mindset and habits.” She and Friedman offer some tips for heart health: “If someone has been diagnosed with cardiovascular disease, certainly taking prescribed medications is important, and monitoring those medications and their desired effects with the prescribing physician,” Friedman says. “The fundamentals of cardiovascular health are good dietary choices, a consistent commitment to exercise, and being aware of risk factors,” includ- ing blood pressure, cholesterol numbers, blood sugar control and family history of heart disease. Zhao says good practices include cooking at home, reading food labels and being mindful of portion sizes. Intermittent fasting also has gained a lot of attention in recent years, she adds. “What it does is to narrow the feeding time window per day to eight or 10 hours, and allow the body not to be metabolical- ly overrun,” Zhao says. “Do not go ultra-restrictive or punitive, which may backfire and cause binge eating. The key is balance and moderation.” Diet, exercise and stress Dietary choices are a very important part of cardiovascular health, according to Friedman.

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