Heart disease is the No. 1 cause of death in the United States, claiming more than 610,000 American lives each year. A cardiologist is a medical doctor who specializes in treating diseases and disorders of the heart. One might wonder what these medical specialists who treat hearts do to protect their own. In this month’s edition of “Ask the IU Health Expert,” a few cardiologists from Indiana University Health have shared five of their top heart health secrets.
Skip the salt and season with spices
“When I’m cooking, I use a lot of herbs like marjoram, basil, thyme or pepper instead of salt,” notes Dr. Irmina Gradus-Pizlo, director of the Advanced Heart Care Program at Indiana University Health. “Most of us know to avoid too much cholesterol and fat, but we have to also realize our bodies are not made to process too much salt or sodium.” The reason: As sodium levels rise, so does blood pressure, which can greatly elevate your risk of heart failure or heart disease, she says. Most of us are already consuming more than twice the recommended limit of 2,300 milligrams (mg) a day (1,500 mg for those 51 and older, African-Americans, and those with chronic conditions like high blood pressure or diabetes). Her advice: Avoid foods from cans and jars, or look for the low-sodium versions (140 mg or less per serving), since many packaged items are sneaky sources of the mineral, adds Gradus-Pizlo.
Pile your cart with produce
Since your diet is integral to keeping your heart healthy, make sure you’re getting enough essential nutrients and limiting empty calories. “I spend a lot of time in the fruit and vegetable aisles of the supermarket,” says Dr. Elisabeth von der Lohe, director of interventional cardiology at Indiana University Health, who limits the amount of carbohydrates she eats from foods like bread or pasta, and instead focuses on healthy proteins like chicken or fish, vegetables and fruit. “I also brown bag my lunch a lot — when I bring my own food to work, I can control what I’m eating.”
Avoid late-night dining
“I try not to eat within four hours of going to bed,” says Dr. Yazid Fadl, a cardiologist at Indiana University Health. “It’s better to go to bed a little hungry than too full.” Why? Eating too late not only causes indigestion, it can also be dangerous to your waistline, adds Fadl. “Your body doesn’t need all that extra energy before bed, so it will store those excess calories as fat, whereas if you ate that same meal earlier in the day, you have a better chance of burning off the calories.” And being overweight or obese puts you at a higher risk for heart disease, stroke, high blood pressure, diabetes and more.
Create a quiet zone
“When I get home I like to put away my phone and keep the television and computer off,” says Von der Lohe. “Shutting out external noise helps me relax and reduces stress.” Research shows too much stress can not only increase health concerns like high blood pressure and high cholesterol, it can also trigger reduced blood flow to the heart, which can lead to an irregular heartbeat and an increase in the likelihood of blood clots.
Make the world your gym
“People put too much emphasis on exercise rather than just activity,” says Gradus-Pizlo. “But whether you’re doing housework, walking the dog, gardening or walking around the office, you get credit for being active.” Most importantly, she adds, avoid sitting for too long. Research shows people who are the most sedentary are twice as likely to have cardiovascular disease as those who spend the least amount of time sitting around. Blood flow can be more sluggish when you sit for long periods, she says, which can allow fatty acids to more easily clog the heart; prolonged sitting has also been linked to high blood-pressure and cholesterol levels. “I try to stand up or take a brisk 60-second walk every half hour or so, or I’ll take the stairs or just get up and move around to get my blood flowing,” says Gradus-Pizlo.
