Mercy Medical Center North Iowa | Life & Health | Spring 2019

8 steps toward a healthier heart Every step counts on the path to a healthier heart. Here are eight you might take along the way. 1 SEEK SOME SWEET SLUMBER Ongoing research has linked sleeping too little—and even sleeping too much—to obesity and diabetes, two major heart disease risk factors. It’s not yet clear how much nightly snooze is best for heart health. But for overall health, at least seven hours is about right. 2 PLATE UP HEART-HEALTHY FOODS Fill your plate with plenty of fruits and veggies and fiber-rich whole grains. Enjoy heart-healthy fish, such as salmon, twice a week. To help decrease artery-clogging fats, choose low-fat or nonfat dairy products and lean meats, like skinless chicken breasts. Cut back on sodium (including salt) and added sugars (think regular sodas and sweets). 3 MAINTAIN A HEALTHY WEIGHT If you’re overweight, shedding even just 5 to 10 percent of your current weight can help trim your heart disease risk. Try to lose about 1 to 2 pounds a week. 4 MOVE THINGS ALONG Take a brisk walk. Ride a bike. Play pickup basket- ball with friends. These are just some of the many ways to im- prove your cardio fitness with your blood pressure and cholesterol levels. Aim for a total of at least 2.5 hours of moderately intense activity a week. Work in some strength training, too, at least twice a week. 5 LEARN ABOUT STATINS Statin drugs can lower cholesterol, and they’ve been shown to reduce the risk of a heart attack or stroke. Your physician may suggest taking a statin regularly if, for instance, you’re at high risk of having a heart attack over the next 10 years. 6 STRESS LESS Whether stress directly contributes to heart disease or triggers habits that do (like smoking and overeating), manag- ing it is important. Exercising, practicing positive self-talk (think, I’ve got this! ) and setting aside a few minutes each day for things you enjoy can help. 7  IF YOU SMOKE, COMMIT TO QUIT Stopping smoking isn’t easy, but medicines and quitting strategies can help. No matter how long you’ve smoked, stop- ping now will help lower your heart disease risk. 8 GET SCREENED FOR HEART RISKS High blood pressure and unhealthy cholesterol levels can damage the heart and cause blood vessels to narrow. Since these conditions don’t usually cause symptoms, getting screened is the only way to know if you have them. Sources: American Heart Association; Centers for Disease Control and Prevention What is a cardiologist? If your primary care physician thinks you could have a problem with your heart or its blood vessels, he or she may refer you to a cardiologist. These specialists diagnose and treat all types of heart disease and heart-related conditions. For instance, people see cardiologists for things such as heart failure and serious heart rhythm problems. These physicians also treat coronary artery disease, congenital heart defects and heart attack. Symptoms such as chest pain, shortness of breath or dizzy spells may call for a visit to a cardiologist. Cardiologists are not surgeons. However, they do perform procedures that require small incisions, such as angioplasty to open a blocked artery in the heart or cardiac catheterization to diagnose and treat certain heart conditions. Some cardiologists also insert pacemakers. Training Cardiologists train for at least 10 years after college. That includes four years of medical school and three more in general internal medicine. Then, for another three or more years, they study conditions specific to the heart, blood vessels and blood circulation. Sources: American College of Cardiology; American College of Physicians TO LEARN about the cardiologists who are part of our team, visit MercyOne.org/ northiowa . 6 LIFE AND HEALTH