Small Changes

Make a Big Impact on Your Heart Health

First, the good news: The death rate among Americans from heart disease dropped 27.8 percent from 1997 to 2007, according to the American Heart Association. Now the bad news: Of the women who die each year, one in three die from cardiovascular disease and heart disease can strike women at any age - as early as in your 20s.

These statistics reveal why it’s so important to reduce your risk for heart disease. Here’s more good news; It doesn’t require drastic changes to how you live. So what are the small, heart-healthy changes you should make? For answers, we turned to Club Red Clinic cardiologist Amy Tucker, MD.

Q. Several national groups have focused on the “10 percent” approach to improving heart health. What are the benefits of taking small steps instead of making major lifestyle changes?

Dr. Amy Tucker: At Club Red, we call this approach “the power of 10.” I use the example of a Life Saver mint, because small positive changes done over time can literally save your life. Think about a 10-calorie Life Saver. If someone adds that much extra to what they eat every day, then in a year they will have consumed 3,650 extra calories – that is over 1 lb. But if they decrease what they eat by 10 calories daily or burn off an extra 10 calories a day – by eating smaller portions, leaving behind a few bites of dessert, taking a flight of stairs several times a day – then they will lose 1 lb. over a year, 5 lbs. over five years and 10 lbs. over 10 years.

How many people do you know that have been trying to shed an extra 5 or 10 lbs. for more than five or 10 years? That is the power of 10 – small changes done daily can add up to huge rewards. Big changes all at once are harder to implement and maintain over time.

Q. What are some examples of simple changes that can have a real impact on a person’s heart health?

Dr. Amy Tucker: The key is to pick things that make a difference in your diet, the amount of activity you get or help you manage major risk factors for heart disease, such as high blood pressure, high cholesterol, diabetes and being overweight.

 Here are some ideas:

•  Join a smoking-cessation class

• Get 7-9 hours of sleep per night – sleep deprivation can increase inflammation, a major risk factor for heart disease

• Add activity to leisure time such as dancing, hiking, Zumba or yoga

• Use a 10-inch dinner plate instead of a 12-inch plate

• Only eat your very favorite parts of any dessert

• Switch from regular sodas to diet sodas

• Take 10-minute walking breaks at work instead of sitting or surfing the Internet

• Cut food portions 10 percent

• Talk with a nutritionist about tasty, easy substitutions for unhealthy foods

• Find a friend to take a regular walk with you

• Play outside regularly with your children

• Limit screen time on computers and TV

• Take some time each day to relieve stress – chronic stress can lead to high blood pressure. Relieve stress by talking with friends, stretching or practicing yoga-type breathing
  
  

Q. If you could suggest one small change that would have the greatest impact on a person’s heart health, what would it be?

Dr. Amy Tucker: Inactivity is a risk factor for heart disease that affects 40 percent of Americans. I view inactivity as a major, if not the major, threat to our wellness. So my one piece of advice would be to slowly introduce more and more activity into your daily routines –

learn to tango, take a spinning class, go hiking, take your baby on a stroll twice a day, jump rope with your children, or garden – but keep it fun, make it playful and enjoy moving.

Eventually aim for 30 minutes of activity daily – but remember, it doesn’t have to be all at once. It can be in three 10-minute periods.

Q. How can someone stick with their healthy lifestyle changes and not fall back into bad habits?

Dr. Amy Tucker: The key is to figure out what really can work for your lifestyle.

• Set reasonable goals and break the goals into bite-sized steps

• Track your progress

• Identify people to serve as your support system to encourage you and hold you accountable every day

Another key is having a good attitude about yourself when you slip up. Most of us will slip, but be sure that a slip doesn’t turn into a crash.

Avoid undermining thoughts, like “I failed.” Instead, take a look at the triggers for the slip – stress, lack of sleep, certain people or environments – write them down, and plan a way to avoid them or deal with them differently in the future. Be gentle with yourself. Focus on the positive. Reward yourself for your successes. Laugh more.

Enjoy taking care of yourself.