Author: rob

With Thanksgiving at the heart of this month, we naturally focus on gathering with loved ones, sharing meals, and creating cherished memories. But beyond the food and festivities, November serves as a poignant reminder of something even more fundamental: our health.

This November, let’s embrace the spirit of gratitude for both our relationships and our well-being, giving thanks to the physicians, medical staff, and the technology, that help us live not just longer but better.

We’re here to help you have a heart-healthy Thanksgiving. Keep reading for tips to making this Thanksgiving your healthiest one yet.

Don’t Wait for the Big Meal

Although it can be tempting to skip breakfast so you have plenty of room for the main event, this can cause you to overeat. Instead of fasting and stuffing yourself later. Have a light breakfast when you wake up to avoid feeling starved.

When you’re not overly hungry, you can take your time and make smarter choices such as vegetables and lean proteins. You won’t feel the urge to pile your plate too high. Try drinking a tall glass of water about a half hour before eating, which both helps you stay hydrated and feel fuller.

Set Healthy Goals

You can set yourself up for success by planning what to eat ahead of time. You probably have a general idea of what dishes to expect at your family’s Thanksgiving meal. It helps to mentally prepare for what you’d like to put on your plate using visualization. This can make it easier to stick to healthier foods.

You can also avoid temptation by setting goals for what you’d like to skip or portion control. If you know you tend to overdo pumpkin pie, picture yourself only having one small slice. Often our eyes are bigger than our stomachs. Set yourself up for success by planning to take smaller amounts. You can always have seconds, but most likely you’ll be full faster than you expect.

De-stress Whenever Possible

Your heart is working hard to keep your body running in top shape. It works harder when you’re under a lot of stress. This can be difficult to avoid during the holidays but there are ways to de-stress if you make your well-being a priority. 

Take time to move your body and exercise. A brisk walk outside for 30 minutes or 10 minutes spread throughout the day can help lower your blood pressure and also maintain a healthy weight. It can also relieve anxiety symptoms.

Practice mindful deep breathing or pause for a quick meditation. Studies continue to show that meditative practices such as yoga improve stress-related conditions. 

Long periods of anxiety and stress cause cortisol levels to rise which can lead to increased risks of heart attacks and stroke. Set reasonable expectations for yourself and don’t overcommit. It’s okay to say “no” to avoid overextending yourself and to protect your overall well-being.

Minimize Alcohol Consumption

With the holiday season in full swing, it stands to reason that alcoholic beverages will be part of the festivities. Unfortunately, alcohol leads to many health problems, especially for our hearts. To avoid going overboard, try to alternate alcoholic drinks and dilute them when possible.

For example, take a break between alcoholic drinks with lemon water or flavored seltzer. Substitute cocktails with wine spritzers that have less alcohol. Mixed drinks can have a high sugar content, another reason not to have too many.

Binge drinking can cause irregular heartbeats even in people without prior conditions. The term “holiday heart syndrome” refers to the irregular heart rhythm that is often triggered during holiday drinking and can be very dangerous to your health.

In general, drinking alcohol is bad for your health. So if you can avoid it altogether, then your heart will thank you. Either way, drinking less alcohol can help improve your overall health.

Swap Out the Salt

Some of the tastiest dishes at Thanksgiving meals can be the least friendly to your heart health. Foods like gravy, mashed potatoes, and fried onions are high in sodium. You may not know exactly how much salt is in a dish if you didn’t make it yourself. 

Try to minimize salt which can cause high blood pressure and lead to more severe heart issues. It’s easy to ruin your healthy choices, such as white meat instead of dark, by covering it with salty gravy. Focus on filling up on healthier foods such as vegetables, whole grains, and protein.

Between the salty delights and alcoholic beverages, it’s important to drink plenty of water throughout the evening. Dehydration causes a strain on your heart and has also been linked to strokes.

Grateful for Health 

With the holiday season underway, Thanksgiving is a time to remind us of what we have and how much there is to be grateful for. We remember all the amazing ways that our heart serves us and the importance of keeping it healthy and strong.

Here at HeartCare Associates, we are grateful for all the ways that we can help you protect and maintain your heart health. So you can enjoy many more holidays to come with the people you love most. We hope these tips remind you to never take your health for granted.

Take the first step to another healthy year by scheduling an appointment here. HeartCare Associates is dedicated to caring about your heart and you!

To kick off September we celebrate National Labor Day, which honors America’s workers for their social and economic accomplishments. Their contributions to the country’s well-being remind us that we rely on each other to grow and succeed. Whether you’re employed or have a family to tend to, your health is important to those you love and want to be there for.

Don’t wait to start taking your health seriously! There’s no better time to start taking care of yourself for the longevity and quality of your life. We’ve put together some tips to help you take the first steps to a healthier heart and happier life—for you and your loved ones. 

Protect Your Heart from Stress

Studies show that one in six people with heart disease experience myocardial ischemia, a reduction in blood flow to the heart when they experience mental stress. This can cause an increased risk of heart attack or stroke. 

The link between the heart and mental stress is believed to be due to irregularities in heartbeats because of the stress’ effect on the brain’s communication with the heart. Researchers believe that mental stress causes a disharmony between your heart and brain, also known as autonomic dysregulation. For people with heart disease, this can have serious repercussions.

Stress can have negative effects even for those without pre-existing conditions. For example, one study showed that people with depression or anxiety are 35% more at risk of having a major cardiac event such as a heart attack or stroke. People who are more genetically prone to stress developed heart risk factors 1.5 years earlier than those who did not.

Tips to Reduce Stress 

It’s impossible to remove stressors entirely from daily life, but there are ways to take care of your mental health and protect your heart with these simple steps. The first and foremost being to consult with a professional to learn more about your heart’s current health.

Mental health is your emotional, social, and psychological well-being. It can determine how you cope with life’s stressors, how you relate to others, as well as decision-making skills. There are many ways that poor mental health can affect you, such as leading to high blood pressure, which can then result in life-threatening events such as a heart attack or stroke. 

Practice Mindfulness 

It’s important to prioritize stress-reducing activities such as meditation, deep breathing exercises, and mindfulness. Mindfulness is the practice of maintaining awareness of both your thoughts, feelings, and sensations in your body, along with external factors in your environment. 

The goal is to view them with an accepting perspective without judgment of whether they’re “right” or “wrong.” Many studies on mindfulness practices have shown that it positively affects our physical, emotional, and mental well-being. Including an improvement in relationships, memory, and focus.

Journal Your Thoughts & Emotions

Another method to de-stress from a difficult workday is to keep a journal to process your thoughts and emotions. Journaling about what is stressing you can help you release pent-up emotions you’re internalizing without fear of judgment from others. Simple prompts, such as writing about three things you’re wishing for, have been shown to reduce stress levels.

Putting your stressful thoughts down on paper can allow you to gain space from them. You’re able to express difficult emotions safely. Instead of having them bubble up to the surface when you least expect it. It can also help you plan the best course of action using something as simple as a pros and cons list.

Connect with Loved Ones

Set aside time to spend with family and friends. This can foster a support network and allow you to put things in perspective. Sometimes we can get so caught up in the daily grind of work and routine, that we forget what brings us joy. 

Social interactions can help improve your mood and reduce stress. Studies show that having good friends is linked to better overall health. Schedule meet-ups with the people you love whenever you can. Your heart will thank you!

Take Time for Hobbies You Enjoy

Another way to de-stress is by engaging in activities that you enjoy and help you relax. For example, reading, painting, gardening, or any other hobby that you find fun. Even a short walk in nature can boost your health both physically and mentally. 

Whether you’re in a rural setting or the middle of the city, find local parks or other green spaces to get away from the hustle and bustle. You can even bike or walk to the park to get some additional exercise. 

If you’re unsure where to start with your de-stressing routine, try new hobbies and activities to see what works best for you! 

World Heart Day on September 29th

In addition to Labor Day, this month we recognize the World Heart Federation’s “World Heart Day” on September 29th. It’s a day to recognize the importance of your heart health and a reminder to see a cardiologist for prevention. You’re never too young or too old, to begin taking care of your heart—it’s the most important gift you can give yourself. 

Don’t wait! Take your heart health seriously this September by scheduling your routine checkup with a specialist today. Whether you feel great or have concerns, the sooner you check, the more likely you’ll improve the quality and longevity of your heart health.

When your body is faced with extreme heat, it can put a strain on your vital organs. Although heat-related deaths are preventable, approximately 1,220 people die every year in the U.S. from severely high temperatures. That’s why it’s important to take the heat seriously by caring for your body and eating and drinking the right foods.

It’s not enough to stay near the A/C this summer. Your body’s internal temperate is mainly regulated by what you eat and drink. We’ve created this list of tips to help you stay healthy and safe during the dog days of summer. Keep reading to learn more.

What Qualifies as Extreme Heat?

The danger of extreme heat can vary depending on where you live. That’s because “extreme heat” is when temperatures and humidity are much higher than the average for that area. To find out about the risk in your area, you can enter your zip code into the CDC’s heat risk site.

Older adults, children, and individuals with certain illnesses are at a higher risk of being affected by the heat. During periods of extreme heat, you should go to community spaces with air conditioning. Fans may create airflow, but they give a false sense of comfort and won’t cool down your body temperature.

Even more important than external cooling solutions, are the internal ones. What you eat and drink can greatly determine your body’s health in high temperatures. 

Hydrating Foods

Eating the right foods while in a heatwave is vital to staying healthy and avoiding heat-related illnesses. Because the body sweats more to cool down in high temperatures, it also depletes your body’s electrolytes and hydration faster.

Eat water-rich foods such as cucumbers, watermelon, strawberries, and tomatoes to replenish your hydration. Cold soups and gazpacho are easy to make and are a refreshing way to prepare hydrating vegetables and fruits.

These will help your body to regulate its temperature and stay cooler. They could protect you from heat stroke, heart attack, and other life-threatening health problems that are related to heat.

Eating Light to Stay Cool

There are ways to stay cooler daily, as you’re out and about during extreme heat. Eating light during the hot days of August can help you stay cool and maintain your energy levels.

Have light meals such as salads with leafy greens, and colorful vegetables that are rich in vitamins and minerals. Use light dressings such as vinaigrettes or yogurt-based dressings.

Choose lean proteins like grilled chicken, tofu, or fish for a low-calorie option. You can grill them on the barbeque with fresh vegetables to add a smokey flavor without added calories.

Choose Refreshing Smoothies

Drinking refreshing smoothies during the summer is not only delicious, it’s also important to your health. Drinking smoothies is a great way to stay hydrated. They also contain important nutrients when made with fresh fruits and vegetables.

Another option is to blend fruits with yogurt or coconut water and turn them into frozen popsicles. They’re a great alternative to store-bought popsicles, which tend to have added sugar in them.

Consider including fresh mint in your next smoothie. Adding mint leaves to your daily consumption can further help your body stay cool. Mint is an herb that soothes digestion and naturally alleviates body heat. Consider adding it to salads, ice tea, or watermelon, or infuse it with your drinking water daily.

Avoid These Foods

There are some foods and drinks that can cause dehydration and overheating. For example, alcohol and caffeine cause your body to lose precious hydration which makes it harder for your body to cool down. This can increase your risk for heat stroke.

Limit your consumption of fried foods, burgers, and other heavy or greasy foods. These can weigh you down and make you tired. Avoid processed snacks such as cookies, chocolate, or salty chips that contain unhealthy fats, preservatives, and refined sugars. These lead to bloating and inflammation.

Lastly, eating spicy food is not recommended during hot days. Spicy food can actually cause you to sweat more, which leads to more hydration loss. Choosing healthier and more hydrating options will keep you feeling energized all summer long.

Stay Cool From the Inside Out

This August, be sure you take care of your health by taking precautions in extreme heat. It’s easy to forget the effects of heat when you’re having fun. Continuing to make healthy choices for your body, can ensure you stay well-hydrated and cool all summer long.

Ready to take action toward better health this summer for you and your family? Let us help you get there by scheduling an appointment here. Because at HeartCare Associates, we not only care about your heart – we care about you!

It’s easy to get swept up in summertime fun, but there are many reasons to take the hot temps seriously and choose safety first. In 2023, there were 2,302 heat-related deaths in the U.S. and heat-related deaths continue to increase each year.

There are many ways that high temperatures affect our health. It can increase your risk of heart disease and heat stroke. Heat also increases the amounts of ground-level ozone, which causes asthma and chronic obstructive pulmonary disease (COPD). The elderly, children, those who are pregnant, and people with compromised health conditions are at an even higher risk.

Although the summer heat can increase the risk of health issues, there are steps to take to avoid these dangers. We’ve got you covered this summer with a list of ways to beat the heat and protect your health all summer long. Keep reading to learn more!

1. Protect Your Body

One simple way to stay safe outside in the heat is to dress appropriately. You can do this by wearing breathable materials that are lightweight and light colors. Wear a hat and sunglasses to protect yourself from harsh UV rays. Not only will this prevent sunburns, but can also protect against blindness.

UV rays damage your eyes and come from all directions, not just from above. They also reflect off surfaces around you and shine in your eyes. Eyewear that blocks UV rays will protect your eyes from severe damage and a hat can further block reflections.

A portable, hands-free fan and spray bottle can cool you down with a light breeze and water mist. If you’re outside for a while, an umbrella can be used to ensure the shade travels with you. Choosing well-ventilated shoes can help to keep your feet cool. 

Don’t leave your house without applying broadspectrum sunblock with at least 15 SPF. Sweating and swimming can cause your sunblock to wash off, so reapply every two hours or directly after towelling off. 

If you get sunburned, stay out of the sun until it heals and moisturize the burn with lotion or aloe. Don’t burst any blisters and cool your skin with baths and a damp cloth.

2. Drink Water and Stay Hydrated

When our bodies are exposed to extreme heat, the cardiovascular system struggles to thermoregulate the body’s internal temperature. Your temperature can quickly rise to a dangerous level and excessive sweating causes your body to lose water. This can cause deadly health conditions including heat stroke and dehydration. 

About 75% of American adults are chronically dehydrated. Dehydration is caused when you lose more water than you’re taking in. Some ways your body loses water rapidly is through breathing, sweating, vomiting, kidneys. The heat can increase your rate of water and salt loss, especially if you are exercising and sweating more or breathing heavily.

Dehydration alone can cause death, but it can also cause other dangerous health problems. When you’re dehydrated, your heart has to work harder to pump blood through your body. If you have certain medical conditions such as diabetes or heart disease, you’re at greater risk for a heart attack or stroke. 

3. Know the Warning Signs

Certain medical conditions require more water intake to remain hydrated. Plus, some medications including diuretics, beta-blockers, ace receptor blockers, calcium channel blockers, and ace inhibitors can cause your body to react strongly to heat. 

The best way to determine if you are dehydrated is to monitor your urine. Having clear urine is a good sign that you’re hydrated. If your urine is yellow, then it’s a sign that you may be dehydrated and should drink more water. 

Other symptoms of dehydration include dizziness, headaches, swollen feet, muscle cramps, and feeling tired. It’s important to slow down and get out of the heat if you feel unwell. If you stop sweating, this is a sign that you are already dehydrated and at risk for heat stroke. 

To avoid dehydration, drink water before you’re thirsty throughout the day. This is because you may already be dehydrated before you feel thirsty. Drink one cup of water every 15-20 minutes for the best results. Drinking water throughout the day in short intervals is more effective than drinking a lot all at once.

If you are preparing to exercise or brave the heat, drink water before going outside. Otherwise you’ll be playing catch-up against dehydration.

Drinking too much water can have a dangerous effect. Overhydration, or too much liquid, is when the concentration of salt in your blood is too low and electrolyte imbalances (hyponatremia) occur, which can cause a medical emergency. 

To maintain a healthy balance of water and electrolytes, eat well-balanced meals. Unless you are profusely sweating for several hours, it is unnecessary to drink sports drinks. These tend to contain a lot of sugars and unnecessary calories. Alcoholic drinks, soda, and caffeine (including energy drinks) can cause dehydration, so limit your intake while in the heat.

4. Heat-Related Illnesses

Every year employees are put at risk and dozens die while working in hot or humid conditions. Whether your at home or at work, it’s important to take precautions to prevent yourself from falling victim to heat illnesses.

Heat illnesses can affect anyone of any age, especially during rigorous activity while at work or while exercising. They include heat stroke, Rhabdomyolysis (muscle breakdown), heat cramps, heat exhaustion, heat syncope, and heat rash. Use the buddy system to watch over your friends, family, and co-workers. Be on the lookout for common signs of heat illnesses such as small red bumps on the skin, muscle spasms, nausea or vomiting, slurred speech, rapid heart rate, or heavy sweating.

If the person is unconscious, immediately call 911. Heat stroke can cause death, so act fast and move the person to a cooler area. Remove excess clothing and use ice or cool water to lower their body temperature. Using a fan to blow air on the person may increase their body temperature if heat index temperatures are above 90 degrees. So instead try to find a spot in the shade or air-conditioned space indoors.

5. Too Hot for Your Heart

Studies show that in extremely high temperatures, the rate of cardiovascular deaths can double or triple. In extreme heat, your heart has to work harder to cool your body down. It does this by pumping blood from major organs to your skin. If you are already at risk, then this can pose a threat to your well-being.

Some signs of heat exhaustion include pale skin, headaches, fast and weak pulse, nausea and/or vomiting, dizziness, and even passing out. If you feel your heart rate increase or your temperature is 103 degrees Fahrenheit or higher, you could be in danger. Call 911 and get to a shady area. Don’t drink liquids, instead try to bring your body temperature down with a cool bath or wet cloth.

Staying active is still important for your heart’s health. Try to bring activities indoors if it’s too hot to exercise outside. Choose an air-conditioned gym or stay fit by going swimming. If you do spend time outdoors, avoid the hottest time of the day which occurs between 11 a.m.-12 p.m. 

When you’re outside bring extra water and healthy snacks like frozen fruit smoothies, cold salads, and fresh vegetables to keep you cooler. Check on your pets often whether they are outside or indoors to ensure they are also staying cool and have access to drinking water. Never leave your pets or children in the car, as heat can rise by 20 degrees in just 10 minutes inside a vehicle.

Time for Summer Fun!

Sometimes the summer heat can take us by surprise. Preparing ahead by drinking water, dressing appropriately, and knowing the warning signs of heat illnesses can protect you and your loved ones. We hope you found these tips helpful and allow you to have a safe and fun time all summer long!

Ready to take action toward better health this summer for you and your family? Let us help you get there by scheduling an appointment here. 

With the warmer temperatures on the way, we can look forward to sunny days by the pool or on the beach. But if you’re like the many Americans with leg veins, you may be reluctant to show off your legs this spring. Studies show that over 25 million people in the United States have varicose veins. Unsightly leg veins can cause pain and discomfort, along with feeling self-conscious about their appearance.  

Luckily there are treatment options that can help resolve your vein issues. Now is the perfect time to look into treatment options. Keep reading to learn more about what you can do to treat your leg veins and stop them from getting worse.

What Causes Leg Veins?

There are different types of leg veins. Some are more severe than others. Varicose veins are bulging and enlarged veins that are close to the surface of your skin. Spider veins are a more mild form of varicose veins that are just under your skin and can be blue, purple, or red in color.

Mostly, these veins are more of an aesthetic concern and not dangerous. They are caused by the valves in your veins being broken or malfunctioning. This causes the veins to fill up with blood and bulge. These vein issues can happen due to pregnancy, obesity, or prolonged sitting or standing. 

Because the blood cannot drain like normal, the veins can become itchy and painful. In some cases, varicose veins can be dangerous and cause more extreme problems. If you’re suffering from severe pain, then you should consult a professional who may recommend an ultrasound, which is a painless, non-invasive way to get a closer look at your veins.

How to Improve Your Leg Veins

There are some simple steps you can take to keep your leg veins from getting worse. One easy way to reduce swelling in your legs, due to varicose veins, is to elevate your feet after a long day of standing at work. Let’s take a look at some other options available to you, depending on your individual needs.

Compression Socks

One option is to wear compression socks or stockings. If your work requires you to stand or sit for a prolonged time, then wearing compression socks can help improve blood flow and reduce swelling in your leg veins. 

Wearing compression stockings can also reduce your chances of getting deep vein thrombosis (DVT), which is a type of blood clot. They’re also used as treatment for poor circulation caused by diabetes. Plus, they can prevent you from developing more varicose or spider veins.

Your doctor might recommend wearing compression socks after other vein treatments and procedures to promote healing.

Topical Creams

In addition to wearing compression stockings, you can also find topical creams to soothe your skin. These creams can be purchased over-the-counter at your local drug store. They’re used to tighten the skin and reduce swelling, which in turn reduces the appearance of varicose veins along with the discomfort they cause.

Although topical creams can help to mask the pain caused by leg veins, they won’t treat the underlying problem. Talk to your doctor about which topical creams might be best for your leg veins.

Effective Leg Vein Procedures

If you’d like to get rid of unsightly leg veins that can also cause discomfort and effect your quality of life, then you may want to look into more permanent procedures. There are a variety of options, which are mostly low risk and have an easy recovery. Your doctor can help you decide which procedure is right for you.

External Laser Treatments

Spider veins, also known as telangiectasias, are the small purplish veins in the leg that usually are not painful or harmful. They can be caused by a number of things including family history, pregnancy, and hormonal factors. However, some may prefer to have them removed for cosmetic reasons. For these cases, external laser treatments are a non-invasive and popular option.

External laser treatment uses a focused beam of light that forms a blood clot in the vein. These clots block off the vein and it dies off as a result. This treatment is typically used for patients who have veins that are less in diameter than a 30 gauge needle or for those who have a phobia of needles.

Sclerotherapy

The most effective, and popular, treatment for spider veins is Sclerotherapy. This is when a needle is used to inject the veins with medication to remove them. You can expect the injected veins to fade within just a few weeks. 

Side effects to sclerotherapy are usually mild such as bruising, swelling or inflammation that goes away within a few days. After treatment, most people return to normal activity and can walk directly after.

Endovenous Catheter Ablation (Venefit™)

Venefit™ is the latest innovation for treating leg veins using radiofrequency. This procedure is mostly non-invasive because it uses heat to contract the collagen in vein walls. This causes the veins to collapse and close, which results in blood being redirected to healthy veins instead. 

There are many benefits to Endovenous Catheter Ablation. It has a quick recovery time, only requires local anesthetic, has a high rate of recovery, and low risk of infection. 

Ambulatory Phlebectomy

Your doctor might recommend an ambulatory phlebectomy as treatment for small veins located on the surface of the skin. Similar to other treatments, this is an outpatient procedure that usually takes no more than an hour. It is also typically pain-free for most patients.

This treatment involves an incision made by your doctor into the vein and a surgical hook inserted into it. This is used to remove the affected vein. No stitches are necessary and the vein is easily collapsed.

Ambulatory Phlebectomy is not recommended for patients who are taking blood-thinning medications, have cellulitis, clotting issues, or severe edema. It can treat veins both cosmetically and for patients concerned about other effects of untreated veins. For example, untreated veins can affect the flow of oxygen-depleted blood from your heart to your lower extremities.

VenalSeal™

Another option that your doctor might consider is VenalSeal™. This is a procedure that uses a small catheter, or tiny tube, to insert medication into the vein. The procedure starts with an ultrasound to examine the area.

You may feel stinging and mild discomfort when your doctor uses an injection to numb the area. But you won’t feel the majority of the procedure. External pressure is used to push the vein walls together along the entire vein’s length. 

VenalSeal™ can eliminate painful and itchy leg veins that cause annoying symptoms like restless legs, achiness, and swelling. 

Get Relief From Your Leg Veins 

Although there are many treatment options for leg veins, it’s important to consult with your doctor to find out which option is right for you. Luckily, we offer a variety of treatment options all in one convenient location.

Ready to get the best care for your leg veins in time for warmer weather? Get started today! Schedule your vein consultation with one of our expert doctors. You’ll be ready to show off your leg free veins in no time.

17-50% of patients with chronic kidney failure also suffer from heart failure. Studies show that the mortality rate of heart failure increases with worsening renal failure. You may be surprised to learn that your kidneys say a lot about your heart. The harmful effects of high blood pressure and diabetes on your heart can also lead to chronic kidney failure.

Your body is a complex system that relies on your overall health to work properly. When certain organs in your body aren’t functioning well, they can put a strain on the rest of your body. Some organs have a more direct effect on your heart than others. 

Keep reading to learn more about the link between your kidneys and heart, and what you can do to protect both.

The Link Between Your Kidneys and Heart

Recent studies show that the connection between your heart health and kidneys is more prevalent because of their closely interrelated processes. 50% of patients with stage 4 or 5 chronic kidney disease (CKD) also have cardiovascular disease (CVD). Plus approximately 40%-50% of all deaths in patients with stage 4 CVD are heart-related. Meaning, that if you have been diagnosed with CKD your heart is at serious risk.

It’s important to speak to your cardiologist if you’re having kidney problems and, at the same time, work with your nephrologist if you’re struggling with heart disease. 

The link between your kidneys and heart is, at its core, quite simple. If your kidneys are unwell, your heart has to work harder to pump blood to them. This puts stress on your heart. Over time this can lead to heart failure and disease. Heart disease is the leading cause of death in the United States, and should not be taken lightly. 

The opposite is true too. Over time, high blood pressure causes damage to your blood vessels. If the small blood vessels in your kidneys are damaged, then your kidneys are unable to filter your blood efficiently. This results in kidney disease among other health problems. 

How Can You Help Your Heart and Kidneys?

If you suffer from chronic kidney disease, then you should also make your heart health a priority. You can do this by scheduling regular checkups with your cardiologist.

Luckily, early detection of heart disease and chronic kidney disease can allow you to treat them and prevent a heart attack or stroke. There are also some other steps you can take in your daily life to help your kidneys and heart.

Eat Healthy Foods

High blood pressure or hypertension is often caused by unhealthy life choices including a poor diet and being overweight. Eating foods that are high in cholesterol can lead to plaque forming along tiny tears in your artery walls. This narrows the insides of your arteries and makes it harder for your heart to pump oxygenated blood throughout your body.

Eating more fruits and vegetables provides your body with the nutrients it needs to function properly. Monitor your blood pressure regularly to ensure that you maintain a healthy range. You can work with your cardiologist to find the right plan for you.

Exercise Regularly

Another way to present or manage kidney disease and heart disease is by staying active. This not only helps you regulate your weight but also helps to control your blood sugar levels. If you have diabetes, regular exercise will help your body become more sensitive to insulin. This is a hormone that causes your cells to use blood sugar for energy.

Exercising also encourages better sleep, makes you feel happier, and lowers the LDL or “bad” cholesterol in your blood. Try to get at least 150 minutes per week of moderate-intensity physical activity.

Quit Smoking and Avoid Alcohol

One of the best steps you can take toward better health is to quit smoking. Even if you’ve been smoking for a long time, your body begins to heal itself the moment you quit. You can reduce your risk of heart disease, cancer, and lung disease even within 12 to 24 hours of quitting.

Reducing your alcohol intake is another step toward helping your heart and kidneys. Consuming too much alcohol can lead to high blood pressure and worsen kidney disease. High blood pressure is a common cause of kidney disease. Avoid having more than two drinks a day to reduce your chances of having high blood pressure. 

Visit Your Cardiologist Regularly

If you have been diagnosed with high blood pressure or chronic kidney disease, then your heart could be at risk. The good news is the sooner you begin to monitor your heart health and treat any underlying issues, the more likely you can turn around serious threats to your heart’s health.

Many times, a heart condition is undetectable until a serious episode such as a heart attack or stroke occurs. Don’t wait to find out about your heart. Schedule your appointment here. 

Celebrate American Heart Month this February by raising awareness and taking simple steps to combat one of America’s greatest threats. Whether it means caring for your own health or sharing knowledge with loved ones, American Heart Month is your chance to take action – especially for women.

In fact, cardiovascular disease is the number one killer of women in the United States. But it doesn’t have to be. Spreading the word about heart health to the women in your life or taking these steps yourself, can help reduce the risk of more women being victims of heart disease and stroke.

More than educating others, encouraging regular check-ups, and motivating healthy habits, you can learn more ways to help save lives affected by cardiovascular disease every day. Keep reading to learn how you can start making a difference now.

Take a Stand for a Healthier Heart

While heart disease continues to be the number one cause of death globally, women pose a higher risk of cardiovascular disease due to the unique life stages they experience, including pregnancy and menopause.

If you want to protect your heart, the first step is to meet with a medical professional to assess your current health. In many cases, issues such as high blood pressure, don’t cause any noticeable symptoms. Many Americans aren’t aware they have heart problems until something serious happens, such as an unexpected heart attack or stroke.

If your family has a history of heart disease, then you may be more at risk. The good news is that the sooner you get your health checked, the sooner you can begin to take the necessary steps toward improving or maintaining your heart’s health. Early detection can lead to life-saving treatment.

Be Ready to Help – Learn Hands-Only CPR

Of the 400,000 out-of-hospital cardiac arrests that occur every year, 89% of them result in death. Luckily there are ways you can help someone experiencing cardiac arrest, and it only takes 60 seconds to learn.

If you want to take action during American Hearth Month, we recommend learning hands-only CPR. This method is an alternative to mouth-to-mouth and is a great skill to have. It could save a life. 

Too often women who are suffering from cardiac arrest will go unassisted because bystanders are afraid to touch them. Hands-only CPR is a great option and highly effective too.

The first few minutes are critical when someone collapses with a cardiac arrest. So it’s important to be ready to help. You can watch one of the American Heart Association’s videos to learn how and reference these two steps:

1. You first want to call 911 or have someone else call. Then put the phone on speaker. 
2. Next, you’re going to use your hands to push down on the center of the person’s chest at a rate of 100-120 compressions per minute. (It’s recommended to use a song like “Stayin’ Alive” by the BeeGees to time yourself.)

Learning this simple, yet powerful, skill could save someone’s life.

Team Up & Set Healthy Habits

American Heart Month is a great reminder to start setting healthy habits. The best way to stick with them is by teaming up with friends and family so you can continue to motivate each other throughout the year.

One habit worth starting is to monitor your blood pressure. High blood pressure is a common cause of heart disease. Even if your doctor takes your blood pressure during regular visits, it’s still a good idea to monitor it at home for the most accurate results.

For some people, their doctor’s office is a relaxing place. Others find it to be stressful. This could mean your blood pressure reading isn’t consistent with readings you might get regularly at home. Studies show that about half of U.S. adults (or 104 million) should be monitoring their blood pressure at home to account for contrasting results from their doctor visits.

Heart monitors are easy to find and use. Many pharmacies and grocery stores offer blood pressure machines that you can use for free. Or you can purchase one for less than $50. Checking your blood pressure on your own helps you take charge of your heart health and avoid dangerous health risks such as heart attack, stroke, and organ damage.

Remember to Take Care of Yourself

Another important message for everyone during American Heart Month is to remember to prioritize self-care. Your mental wellness directly affects the health of your heart. Prolonged, highly stressful situations can cause damage to your health over time – particularly your heart.

While we often focus on our physical body’s health, it’s important not to let your emotional and mental well-being fall under the radar. Spending time with friends, taking steps to de-stress, meditate, do something you love, or talk to someone about your day, can prevent future health problems. 

Our mental health includes emotional, social, and psychological well-being. When we don’t take time to care for our mental health, our physical health suffers too. The stability of our mental health determines how well we handle stress in our lives.

Studies show that people who experience mental health disorders such as anxiety, depression, PTSD, and stress are more prone to increased cardiac reactivity. This means higher blood pressure, increased heart rate, reduced blood flow to the heart, and higher cortisol levels. Over time these symptoms lead to calcium build-up in your arteries, heart disease, and metabolic disease. 

Without a doubt, when you’re happier, more relaxed, and less stressed, your heart benefits. Whether for yourself, or the loved ones in your life, set goals this month to make mental wellness a priority. 

Never Too Late to Get Started

Whatever motivates you to get started this month, we hope you found these simple tips helpful. There are so many reasons to make heart health a priority for yourself and everyone in your life. Spreading the word is a great way to make a difference and take action.

If you’re interested in learning more about keeping your heart healthy, our team of expert cardiologists can help you discover the best path forward for you. 

Ready to take action this month? It’s easy to get started by scheduling an appointment here.