Seven Tips for a Healthy Heart

Practical Advice for Living Well

Being #1 is not always a good thing. Heart disease continues to be the leading cause of death in America.[1] And over 30% of Americans have high blood pressure and over 67% of adults are obese or overweight—both high risk factors for developing heart disease.[2]

But statistics are only half the story. The good news is that small lifestyle changes can have a big impact on whether or not you develop life-threatening heart disease. Amy Tucker, MD, with the UVA Club Red Clinic offers her

7 tips to live well & protect your heart. Start today:

1. Think 10. Think about a 10-calorie Life Saver mint. If someone adds 10 calories to what they eat every day, then over a year they will consume 3,650 extra calories (more than 1 lb.). But if they decrease what they eat by 10 calories daily or burn off an extra 10 calories a day, then they will lose 1 lb. over a year, 5 lbs. over five years and 10 lbs. over 10 years. That is the power of 10—small changes done daily can add up to huge rewards.

2. Make small changes to your diet. Switch from a 12-inch dinner plate to a 10-inch dinner plate, cut food portions by 10 percent or switch from regular sodas to diet sodas.

3. Make exercise fun. Gradually introduce more activity into your daily routine, building up to 30 minutes daily (break it up into three 10-minute blocks if that’s easier). Find fun ways to get more exercise – whether through a regular walk with friends, playing outside with your kids or dancing.

4. Don’t underestimate the power of sleep. Get 7-9 hours of sleep per night—sleep deprivation can increase inflammation, a major risk factor for heart disease.

5. Reduce stress. Chronic stress can lead to high blood pressure, so relieve stress each day by talking with friends, stretching or practicing yoga-type breathing

6. Identify your support system. It’s important to figure out what changes will work for you and set reasonable goals. Then break the goal into bite-sized steps, track your progress, and identify people who will encourage you and hold you accountable every day. Another key is having a good attitude when you slip up.  

7.  Know your numbers: Do you know how you your weight, blood pressure and cholesterol measure up against national recommendations? If not, contact the Club Red Clinic at 434.243.1000 for a full heart-health assessment. This team of cardiologists, dietitians, exercise physiologists and nurse practitioners specializes in women’s heart health and can help you manage your heart disease risk factors.

Call 434.243.1000 or for an appointment or click here for more information.

Need more motivation?

Don’t miss the Women’s Heart Health Workshop on Feb. 23 at 6 p.m. UVA’s Dr. Tucker and the Club Red Clinic team will lead an interactive session with practical tips for living heart healthy. You’ll even learn a few dance moves with a Zumba lesson. Register today and get the full listing of more Heart Month 2012 happenings.