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4 Heart-Healthy Tips You Can Put Into Action Today

Author: Sina Nafisi, M.D., FACC

By the time I see many of my patients, they’ve either experienced a severe cardiovascular event – like a heart attack or stroke – or their primary care physician believes they are at high-risk for such an event. Many of these patients, realizing the threat posed by their heart condition, are eager to make changes – and make them quickly! Some patients take extreme measures with a 100% raw food diet or cross-country trek. But there are many things you can change about your daily life to prevent heart disease and enjoy better cardiovascular health… starting today.

4 Tips to Prevent Heart Disease

#1 Go for a walk. The American Heart Association recommends getting at least 150 minutes of moderate exercise per week. Walking for thirty minutes a day, five days a week, is all you need. In addition to improving heart health, many patients find that walking helps relieve stress and improve sleep. Speaking of… 

#2 Get plenty of sleep. Not enough sleep has been linked to high blood pressure, high cholesterol, diabetes, heart disease, and obesity, according to a recent report in Sleep Medicine. Aim for at least seven hours of restful sleep every night.

#3 Stop smoking. If you smoke, talk to your doctor about a cessation plan. Smoking significantly increases risk for heart disease. Even second-hand smoke can be dangerous. The CDC estimates 34,000 heart disease deaths per year are caused by second-hand smoke.

#4 Introduce more fiber to your diet. Increasing dietary fiber may help lower risk for heart disease. There are two types of fiber: soluble and insoluble. Soluble fiber reduces LDL (“bad”) cholesterol; insoluble fiber can lower your cardiovascular disease risk and slow the progression of cardiovascular disease in high-risk individuals. Learn more here.

Schedule an Appointment to Learn More About Heart Disease

Are you concerned about your heart health? Do you have multiple risk factors that have prompted your primary care provider to discuss the possibility of seeing a cardiologist? Contact Phoenix Heart Center to learn more about your options for preventing heart disease. Serving patients in Phoenix and Tempe.

Please consult with your physician before undertaking any form of medical treatment or adopting any exercise program or dietary guidelines.



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