Vim & Vigor - Fall 2017 - Gwinnett Medical Center - 50

Don't Overlook the Small Stuff

The biggest risk factors for heart disease include high
blood pressure, high cholesterol, extra weight and lack of
exercise. Most of these are the result of small, everyday
choices that add up.
The good news is, making lifestyle changes to be more
heart healthy doesn't mean you have to dramatically
change everything. It means starting to make small
choices that add up in a big way over time. "In fact, major
lifestyle changes, especially health fads, rarely have a
lasting impact as they invariably become too hard to
maintain and people fall off the wagon," Dr. John says.
"Instead, I encourage my patients to make small changes
that accumulate in big ways."

Stop Smoking-Seriously

While quitting smoking is one of the best things you can
do for your overall health, it's also one of the toughest
habits to break. "One of the most important things you
can do when planning to quit is to focus on all of the
benefits you'll gain starting the moment you put out your
last cigarette," Dr. John emphasizes.
Within a few minutes, your heart rate and blood
pressure will both start to return to normal levels. Within
one year, your risk of heart disease and heart attack
will be reduced by 50 percent. Not to mention that food
will taste better and you'll enjoy your favorite activities
without getting out of breath.

Find Your Healthy Weight

There is certainly no one-size-fits-all when it comes to
shape, size or weight. Despite the common notion that
a healthy weight can be measured only by a scale, there
are many other factors to consider. By working with your
doctor, you can determine what a healthy weight is for
your unique body type, your age and your overall health.
It's important to note, though, that if you are
overweight, losing just 10 percent of your body weight
will have a tremendous impact on your heart health. "You
can expect your blood pressure and cholesterol levels to be
lower, as well as your risk for clots and heart disease to be
much less," Dr. John says.

Eat Good Food, Feel Better

Just because a food is good for you, doesn't mean it has
to taste bad. There are plenty of delicious ways to enjoy
getting key nutrients for your heart. By incorporating
more fresh fruits, veggies and lean protein, you'll stock
up on heart healthy nutrients like:
* Omega-3 fatty acids (found in fresh fish, especially
salmon and sardines)
* Folate (found in green, leafy veggies like spinach, kale
and romaine lettuce)
* Magnesium (found in walnuts and spinach)
* Polyphenols (found in blueberries, raspberries
and strawberries)
* Reservatrol (found in dark chocolate and red wine)
Keep in mind, though, that cutting out unhealthy foods
is just as important as adding in nutritious ones. "Foods
that are high in fat, sodium and sugar all take a toll on
heart health," Dr. John says.

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Vim & Vigor - Fall 2017 - Gwinnett Medical Center - Contents
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