AMA President Andrew W. Gurman, MD, recently said, “This is the perfect time of year for all of us to reflect on our personal health goals and resolve to make healthy lifestyle choices in the coming year.” It is important, as Dr. Gurman said, for people to understand “where they can make the most impactful, long-lasting improvements in their health.” Here are seven ideas to keep your heart health on track for 2017.
1. Limit your consumption of beverages with added sugars. Avoid sports drinks and soda which have over 100 calories of added sugar per container. Try drinking water, coffee, unsweetened tea or other calorie-free drinks instead. When you do drink beverages with sugar, go for milk or all-fruit juices.
2. Know your risk for Type 2 Diabetes. Take a self-screening test now to determine your risk at DoIHavePrediabetes.org. Eating healthier, exercising regularly and losing between 5 and 7 percent of your body weight can help prevent diabetes.
3. Be more physically active. Adults between ages 18 and 65 need at least 30 minutes of moderate-intensity aerobic physical activity five days a week, such as walking briskly, bicycling slowly or gardening. Or if you prefer a more intense workout, like running or tennis, 20 minutes of vigorous-intensity aerobic physical activity three days a week is recommended.
4. Avoid processed food and added sodium. Be mindful of sodium counts in packaged foods such as meat, poultry, seafood, pasta, dressings, sauces, soups or gravies. Opt for fresh, frozen or canned foods without any added sauces or seasonings when possible, then try other fresh herbs and spices for flavor.
5. If you drink alcohol, do so in moderation. For women over age 21, that means up to one drink a day, and two drinks daily for men over the age of 21, as defined by the U.S. Dietary Guidelines for Americans.
6. Talk with your doctor about tobacco use and quit. Your physician will help you drop the tobacco habit for good with evidence-based, FDA-approved cessation aids.
7. Declare your home and car smoke free to eliminate exposure to secondhand smoke.
By the Medical Associates Clinic Heart Team
The Department of Cardiology provides a wide range of services including initial evaluation and management of all types of cardiac and peripheral vascular diseases. The Department of Cardiovascular & Thoracic Surgery provides multiple types of surgical treatment of diseases related to the heart, coronary arteries, major blood vessels, chest, lungs, and esophagus. This department serves as consultants to primary physicians, but will accept self-referrals by patients.