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How can you show love this February? Why not celebrate Heart Month with the American Heart Association? February is a month to showcase love and to remind us how important our hearts are to those we care about. 

In honor of the month of love, we’ve compiled a list of tips to protect your heart and prevent heart disease. Let’s dive into simple ways you can protect your heart today.

1.Stay Hydrated

Drinking water is a simple way to protect your health and heart. It’s easier for us to be dehydrated during the colder months when the air is drier. Aim to drink about 64 ounces of water a day and avoid beverages that cause dehydration such as caffeinated or sugary drinks. 

Drinking water not only helps control weight gain, it also reduces your risk of heart disease—the number one cause of death in the U.S. Dehydration causes your blood to be less fluid and forces your heart to beat faster. 

Signs of dehydration are an increase heart rate as well as dizziness. If you already have a heart condition, than dehydration puts further strain on your heart and can make these illnesses worse. Consult your doctor if you are worried you might be dehydrated.

2.  Exercise Regularly

During the colder winter months, it can be difficult to stay motivated and be active. But it’s important to protect your health by exercising regularly. Try to exercise for about 30 minutes every four to five days. 

Simply walking on a treadmill, stationary cycling, lifting free weights, or using inexpensive equipment like a jump rope to get your heart pumping is a simple way to include exercise in your daily routine. If you can get outside, invite a friend or family member for a daily walk around your neighborhood.

Your heart will thank you for it! The more you exercise the stronger your heart becomes. This can reduce the risk of heart disease. It also helps you maintain a healthy weight, which puts less strain on your organs. 

Individuals who are overweight or obese are at a higher risk for heart disease. This is when your arteries are narrow or blocked making it difficult for the heart to pump oxygen throughout your body. Heart disease can lead to a heart attack or stroke.

3. Get Enough Sleep

The average adult between the age of 18-60 should get seven or more hours of sleep every night. If you are over 61, the recommendation is seven to nine hours of sleep a night. Not getting enough sleep has been linked to the increased risk of heart disease. 

Your body requires sleep to recharge and without it, you add stress to your system. Insufficient sleep can raise your levels of the stress hormone cortisol. This can lead to high blood pressure which puts a strain on your heart overtime. 

Don’t underestimate the power of a good night’s rest on keeping your heart healthy. Prioritize your sleeping habits and getting regular rest. 

4. Manage Your Blood Pressure Levels

It’s never too late to meet with your doctor and discuss your current blood pressure levels and health. There are easy ways that you can monitor your blood pressure at home and get on track with your heart health. 

Scheduling an appointment with a heart expert can help you get a baseline for your heart health. From there, you can gain helpful tools to improve or maintain your heart’s function. Your doctor can determine what medications might be helpful for you individually. 

Don’t wait until you have symptoms to check on your heart! Oftentimes heart conditions are undetectable until a more serious episode occurs. High blood pressure usually has no warning signs. The good news is you can measure your own blood pressure from home using a personal device. Talk with your health care team to learn more.

5. Eat a Healthy Diet

Don’t give up on those New Year’s resolutions to eat healthier this year! Heart Month is a great reminder of why you made those resolutions to begin with. Eating a healthy diet can prolong your life and help your heart. 

Find ways to incorporate a variety of vegetables, fruit, and healthy proteins into your daily meals. You may have indulged over the holidays, but let Heart Month be the motivation you need to reduce sugar, unhealthy fats, and cholesterol from your diet. The food choices you make have a direct impact on your heart, even small changes can improve your health and quality of life. 

In addition, reducing your alcohol intake and quitting smoking can have an immediate effect on your health. Reach out to friends and family or join a supportive community online to set reachable goals and be held accountable. 

Spread Awareness

Heart Month is a time to shed light on the serious threat that heart disease has on our country. This is why it’s also important to spread awareness about the importance of taking care of your heart and looking out for people you love. We hope you’ll share these tips with friends and family so they too can spread awareness about Heart Month. 

If you’d like to get started on your heart health journey, we can help. Learn more about your heart and how to get on track for your best year yet. Call us today!

Bring in the New Year with your best health plan yet! With each passing year, time feels like it moves faster and faster. We’re reminded that every second we have to share with our families is precious. That may be why 79% of adults make a New Year’s resolution related to their health each year. 

Sometimes, unhealthy habits can sneak up on us when we least expect them, especially when it comes to our hearts. Start your year with these heart-healthy habits to ensure you have many more years of vitality ahead of you.

1. Make an Appointment with Your Doctor

The New Year is here, and with it comes the perfect opportunity to start fresh. It’s a time for setting new goals, prioritizing your health, and creating lasting habits that can keep you feeling your best all year long. 

One of the most important steps you can take is to focus on your heart. Start by making an appointment with one of our physicians at HeartCare for a wellness check. By taking into account your current health, you’ll be better prepared to plan out the next steps for your healthy habits. 

Plus, prevention is key to a longer, healthier life. Many heart-related illnesses are undetectable until a serious heart episode occurs. A “silent” heart attack is when a person has a heart attack but doesn’t have any severe symptoms.

Whether you have symptoms or not, a wellness check will give you the information you need to have a healthier year and beyond. Your doctor can create a heart-healthy plan that caters to your specific lifestyle, goals, and current health. 

2. Manage Your Stress

Resolve this year to reduce and manage your stress whenever you can. It may seem impossible, but once you start prioritizing de-stressing, you’ll find simple ways to rest and recover. It’s necessary for keeping your heart healthy. 

This is because chronic stress causes an increase in inflammation in your body which creates a build-up of plaque in your arteries. It also causes an increase in hormones such as adrenaline, which makes your heart beat faster and raises your blood pressure. These strains on your heart could lead to coronary artery disease, which can result in life-threatening events such as a heart attack or stroke.

Before stress gets the best of you take steps now to avoid it. First, identify the areas of your life that are most stressful. Make it a priority to plan for these situations or see if you can find a resolution in advance. Taking breaks from stressful things can help you recover. Next, practice saying “no” and setting healthy boundaries whenever possible.

Set aside time to disconnect from the news, social media, and other stressors to relax instead. Do something that you enjoy such as taking a mindful walk. Take a class that teaches meditation or deep breathing or find another way to learn new healthy practices that slow your heart rate and release stress. 

Be kind to yourself if you fall back into unhealthy habits, then try to restart your de-stressing plan as soon as possible. Every little bit counts.

3. Get More Sleep

Recent studies have shown that getting enough sleep reduces your risk of a heart attack. Healthy sleep patterns have been shown to directly affect heart health and its recovery after an injury. Your body needs sleep to repair itself from daily stressors. 

The average adult needs about 7 hours of sleep, but many do not get the full amount of uninterrupted sleep that their body requires. To ensure you have a restful night, you should start by making a sleep schedule and sticking to it. This includes going to bed at the same time every night.

If you struggle with falling asleep, try being more active during the day. For example, by going for a morning or lunchtime walk. Avoid exercising right before bedtime. Don’t use artificial light within a few hours before bed and implement a blue light filter on your phone or computer. It’s also recommended to not eat or drink before bedtime, especially sugar, alcohol, or fats.

New Year, New You

We wish you a happy and healthy New Year and hope that you will consider these heart-healthy habits. This is just the start to maintaining your heart health for many years to come. Don’t wonder about your heart health any longer.

Start by getting a complete wellness check with one of our physicians. You’ll gain helpful insights into your current heart health and ways to improve your wellness moving forward. Take the guesswork out of your daily routine, we can help you create the best plan for you! Call us today.

December is a season of celebration, filled with holiday parties, festive meals, and delicious treats. It’s easy to worry about overindulging and undoing the healthy habits you’ve worked so hard to maintain throughout the year. But here’s the good news: you can still enjoy the holiday season without the guilt or the extra pounds!

Keep reading for heart-healthy tips to enjoy the holidays without gaining weight.

Make Mindful Choices

The key to navigating holiday gatherings is balance and mindful choices. You don’t have to avoid your favorite foods—yes, even cookies can be part of the plan! Start by focusing on portion control and picking healthier options when possible. 

Fill your plate with lean proteins, vegetables, and whole grains. Eating these types of healthy foods has many benefits for your heart, bones, and mental wellness, plus it can prevent illness. This way, you’ll stay satisfied and avoid the urge to overeat. 

It’s okay to leave room for a treat or two. But try not to fill up on foods or beverages that have a lot of sugar in them. Sugar creates inflammation in your body and can lower your immune system. You don’t want getting sick to ruin your holiday celebrations!

Savor Each Bite

Another tip is to eat slowly and savor each bite. It helps you feel fuller and more satisfied with less food while enjoying the season’s flavors. In most cases, weight gain around the holidays is due to snacking before and after your main meal. 

Try to avoid sneaking extra calories in between meals. Calories can add up quickly when you’re not paying attention. This is also true when you’re drinking alcohol, which reduces your feeling of fullness and can cause you to eat more than normal.

Drink Water to Fill Up

Stay hydrated by drinking plenty of water. This will keep you from mistaking thirst for hunger. Drinking a glass of water before a meal has been shown to help you avoid overeating by making you feel full faster.

Water is also important to your heart health. This is especially true around the holidays if you’re drinking alcohol or salty foods that can be dehydrating. Dry winter air can also be especially dehydrating, leading to stress on your body.

Stay Active

And don’t forget to stay active! A brisk walk or a quick workout can keep your energy levels up and help burn off any extra indulgences. Aim to get at least 150 minutes of moderate-intensity exercise per week. That is 30 minutes a day for five days.

It can be hard to keep up an exercise routine around the busy holidays. But it’s just what your body and mind need to combat the stress and calories this time of the year brings.

We Wish You a Happy Holidays!

With a mindful approach, you can enjoy the fun and flavors of December without derailing your healthy lifestyle. So go ahead—celebrate, enjoy those cookies, and still feel great heading into the new year!
Here at HeartCare, we wish you and your family a happy, healthy holiday month. If you’re ready to schedule an appointment for your heart, contact us today.

Summer offers sunshine, longer days, and outdoor fun, but it also brings heatwaves that can be tough on your heart. The intense July temperatures can pose significant health risks, especially for those with existing heart conditions. Follow these essential tips to keep your heart healthy and safe during the summer heat.

1. Stay Hydrated
   • Dehydration adds extra stress to your heart. Aim to drink at least eight glasses of water daily, more if you’re active or sweating. Limit caffeinated and alcoholic beverages as they can cause dehydration.
2. Avoid Peak Sun Hours
   • Schedule outdoor activities during the cooler parts of the day, like early morning or late evening. Between 10 a.m. and 4 p.m., the sun’s rays are strongest, and the heat is most intense.
3. Dress Appropriately
   • Wear light, breathable clothing in light colors to help your body regulate its temperature. Use a wide-brimmed hat and sunglasses to protect your face and eyes from the sun.
4. Take It Easy
   • If you’re not accustomed to exercising in the heat, start slowly and gradually increase your activity level. Listen to your body and take breaks as needed. Overexertion can lead to heat exhaustion or heat stroke, which put extra stress on your heart.
5. Stay Cool
   • Spend as much time as possible in air-conditioned environments. If you don’t have air conditioning at home, visit public places like malls, libraries, or community centers. Use fans, take cool showers, and apply cold compresses to your neck and wrists to help keep your body temperature down.
6. Monitor Your Health
   • Keep an eye on your blood pressure and heart rate, especially if you have a heart condition. If you experience symptoms like chest pain, shortness of breath, or dizziness, seek medical attention immediately.
7. Eat Light
   • Opt for smaller, more frequent meals instead of heavy, large ones. Focus on fresh fruits, vegetables, and lean proteins that are easier for your body to digest and don’t generate as much body heat.
8. Know the Signs of Heat-Related Illnesses
   • Be aware of the symptoms of heat exhaustion and heat stroke. Heat exhaustion symptoms include heavy sweating, weakness, cold or clammy skin, a fast but weak pulse, and nausea or vomiting. Heat stroke symptoms include a high body temperature (above 103°F), hot and dry skin, a rapid and strong pulse, and possible unconsciousness. Seek immediate medical help if you or someone else shows signs of heat stroke.

By following these precautions, you can enjoy the summer while keeping your heart safe and healthy. Remember, your heart works hard to keep you going, especially in the heat, so give it the care and attention it deserves.

Stay cool, stay safe, and have a heart-healthy summer!

It’s a new year and many of us are feeling the pressure to set lofty goals. One study showed that 62% of adults feel that they have to set New Year’s resolutions. However, history tells us that many of these goals never come to fruition.

Luckily there are simple ways to create healthy habits that don’t require you to turn your life upside down. We’ve created a short list of easy ways to check in with yourself and set personal goals for healthier habits – or to continue the positive ones you’ve already achieved!

Protecting your heart health this year doesn’t have to be hard. We’d like to help you reach your goals this year and make 2024 your healthiest year yet!

1. Check-Up with Your Doctor

Whether or not you set New Year’s resolutions, the easiest way to stay healthy is to schedule your next check-up with your doctor. Some of the most common resolutions include improving fitness and diet plans. But you don’t have to tackle these goals by yourself.

Set aside some time to schedule your regular check-ups with your healthcare provider. It takes minutes to schedule your appointment. Meeting with your doctor can help you to assess your current health and learn ways to maintain or improve it.

Your doctor will measure things like your blood pressure and glucose levels to get an overall picture of your wellness. They can also work with you to create healthy habits surrounding physical activity, drinking, smoking, and nutrition. Each of these factors plays an important role in your heart health.

Keep in mind that heart conditions can remain hidden from us. In some cases, individuals don’t know they have any issues until faced with a heart attack or stroke. Even if you’re feeling well now, it’s better to have your heart checked in case underlying problems exist.

2. Avoid Being Sedentary

As mentioned above, one of the most common New Year’s Resolutions is to exercise more. This also happens to be one of the most broken resolutions. This is often because we tend to set unrealistic goals and can’t maintain them.

Rather than forcing yourself to exercise, think of your fitness goals as avoiding being sedentary. According to the Physical Activities Guidelines for Americans, studies show that any amount of physical activity offers you health benefits. 

Meaning, that any way you can decrease the amount of time you’re sitting down is an instant win. You don’t have to be hitting the gym or doing hours of cardio to help your heart stay healthy. Try to increase your movement as much as possible and your body will benefit from it.

3. Buddy Up

More than just setting realistic goals, having an accountability partner can be the make or break for many people. Studies show that sharing your goals with a friend or partner and updating them on your progress, can increase your chances of reaching them by 33%.

Knowing that the majority of people give up on their New Year’s Resolutions within a month, reaching out to a friend for support is instantly setting yourself up for a greater likelihood of success.

Your accountability partner doesn’t have to be a friend or family member, it can also be a professional. Share your goals with your doctor at your next appointment. They can work with you to set incremental goals so you can focus on reaching a series of smaller goals rather than one big one.

4. Reduce Stress

A New Year can also bring the stress of big goals, high expectations, and a feeling of time loss. This can cause us to focus on trying to push ourselves even more. Stress has been proven to be directly linked to an increased risk of cardiovascular disease, which is why we suggest making your mental health a priority this year. 

One study showed that people who face longer, more prolonged and stressful work hours, are 40% more likely to develop heart disease or stroke. Everyone experiences stress differently. Circumstances can result in different reactions in the body depending on the person. But regardless of what the actual situation is, it can be just as damaging to your health if you’re feeling its effects.

Although there isn’t a test that can determine how much stress you’re under, it’s important to listen to your body and take the necessary steps to reduce your stress levels when you can. Scientists are still learning about the effects of stress on the body, but they do know that there is a connection between chronic stress and health-related problems.

Make it a priority to spend some time decompressing every day. Set aside a few minutes to snuggle your pet, listen to relaxing music, or take a soothing bath. You can also try these mindset changes to improve your heart health. Whatever you prefer, this year, try to set aside as much time as you can to focus on de-stressing. Your heart will thank you.

5. Focus on More Fiber

Around 33% of adults set New Year’s resolutions around sticking to their diet. However, 92% of adults will not follow their resolutions. For this reason, we recommend setting more obtainable goals for your health such as increasing fiber in your diet.

Rather than forcing yourself into a strict diet, focus on adding more fiber to your daily meals. This includes whole grains, fruits, vegetables, and beans. You’d be surprised by how much your diet can affect your heart health.

Increasing your fiber intake has been proven to reduce blood pressure along with the risk of diabetes and heart disease. It also improves cholesterol – all of which can significantly reduce your risk of heart disease, stroke, and colon cancer.

If you can’t stick to the diet, you can also take fiber supplements. Any small improvements you can make will have a positive effect on your health. Sticking to creating change is hard in our fast-paced lives, so be forgiving to yourself and take it one step at a time.

Reach Out for Help

We hope you have a great new year filled with many happy and rewarding moments. It’s never too late to start focusing on your health and these easy steps can help you get there — but you don’t have to go it alone.

Our team of expert cardiologists can help you set goals and stick with them this year. It’s never been a better time to make your heart health a priority.

Ready to take action toward your healthiest year yet? Let us help you get there by scheduling an appointment here.