Cardiac Rehab

Offers Heart-Healthy Lessons You Need Now

Experiencing a cardiac event can be a major wakeup call, pushing you to make significant lifestyle changes to maintain your health. At the University of Virginia Cardiovascular Rehabilitation and Wellness Clinic, a multidisciplinary team of clinicians and staff work with patients who have had a heart attack or heart surgery to educate them on ways to improve their heart health, monitor their progress and ensure they avoid another cardiac event in the future.

“Our team includes nurses, a registered dietitian and exercise physiologists, so patients receive well-rounded support,” says Clinic Director Cathy Kern, RN, BSN.

The guidance given here proves invaluable for anyone concerned about heart health, Kern says, so the clinic is a resource for others as well. When it comes to a healthy heart, Kern shares her insight. It boils down to three important takeaways everyone should know:

1. Set a Goal

“Setting goals is important,” says Kern. “It gives you something to strive for.” Whether you’re hoping to improve your endurance, shed a few pounds or lower your cholesterol, knowing where you stand and where you’re headed will give you more focus and better success. Discuss your current health status and your goals with your physician to ensure you’re on the right track.

2. Take a Walk

If exercise has not been on your daily (or monthly!) to-do list, Kern says walking is the best place to start. “Some people jump right into an exercise regimen and then if they’re tired or sore the next day, they get discouraged,” she says. Instead, Kern recommends walking for 10 minutes three times per day to get in a total of 30 minutes of exercise. 

“Begin at a nice pace and gradually increase,” says Kern. “If you can talk without getting out of breath, go faster. Be sure to warm up and do a cool-down (stretch or walk at a slower pace). If there’s any pain or other concerns, stop and contact your physician.”

3. Eat Half, Save Half

Lower the salt and fat and increase fiber: the basic rules of a heart-healthy diet are no surprise. But it’s portion size that gets most of us in trouble, especially when we’re enjoying a meal out, says Kern.

At a restaurant you’re more likely to eat more because the portion sizes are larger and you’re engaged in conversation so you eat beyond the point of fullness. The solution? “When a meal is brought to you at a restaurant, put half of it in a takeout container right away – don’t wait for the check,” says Kern. This will keep the food out of sight, out of mind. The reduced portion will cut your calorie and fat intake in half and you’ll have enough food left over to enjoy another day.