While much has changed in the last century, one thing has stayed fairly constant: Heart disease has been the leading cause of death in the United States for more than 100 years. More surprising is the fact that about 90% of heart disease is preventable if people incorporate a few key heart healthy steps into their lives.
As community-minded healthcare providers, the team at Forest Urgent Care, including Dr. Waiho Lum and Dr. Ping Wong, is invested in your health, and we provide a wide range of health services to that end.
Because February is American Heart Month in the US, we think it’s a great time to review some important steps you can take to keep your cardiovascular health in good shape — now and long into the future.
Did you know that nearly three-quarters of adults in the US are either overweight or have obesity, which is one of the biggest risk factors for heart disease?
While losing weight is much easier said than done, the good news is that we have more resources than ever before, including the new class of GLP-1 weight loss drugs. These tools, as well as key lifestyle changes that we get into next, can give you a leg up in your weight loss efforts to help you shed unhealthy pounds.
A great way to support your weight loss and your heart health is to get moving more. Exercise is important in maintaining a healthy cardiovascular system — after all, your heart is a muscle.
We know that going from a sedentary lifestyle to an active one can seem daunting, but take it a small step at a time. Some great ways to add more exercise into your day include:
There are also great community programs for people here in New York City — local YMCAs and community centers often offer exercise classes you can take for free or at big discounts.
Whatever gets you moving, we want you to work up to about 30-60 minutes of movement each day.
The big three when it comes to risk factors for heart disease are:
If you smoke or vape, we can’t stress enough how important it is to quit. This is a big change, and we can point you in the right direction for some great programs that can help you quit smoking for good.
The American diet has evolved into one that’s full of calories, but empty of nutrients. To support your cardiovascular health, it’s important that you swing this imbalance in the other direction and eat foods that are long on nutrients and short on calories.
To make the switch, take it one snack or meal at a time. Instead of grabbing that cookie, switch to an apple. Or rather than opting for french fries, order the side salad. Next time, swap out your white bread or white pasta with whole grain versions.
The goal is to shift away from the sugars and unhealthy fats found in most processed and junk foods and toward:
Each of these little swaps can add up. Before you know it, your diet will feature healthier foods that keep your blood flowing well and your heart pumping strongly.
We recognize that we’ve mentioned some big changes, but if you break them down and tackle them bit by bit, you’ll be surprised at how much better you’ll feel with these heart healthy practices.
And this isn’t something you have to do on your own. Our team is happy to help, and we can provide you with some great tools and monitor your progress to make sure you stay on track.
In fact, it’s a great idea to see us so that you have a baseline to work with. During this visit, we can measure your blood pressure and cholesterol/lipid levels so you have a better idea of your starting point and can set specific health goals.
To get that ball rolling, you can walk into our clinic in Forest Hills, Queens, New York, seven days a week or, if you’d prefer, you can call ahead to schedule an appointment.
