According to the American Heart Association, heart disease is America's number-one killer, accounting for one in every four deaths. Of the 1.25 million Americans who experience a heart attack each year, 90 percent have at least one risk factor such as obesity, high cholesterol, high blood pressure or diabetes.
Though some risk factors like race and age are beyond your control, a healthy lifestyle can significantly reduce your risk of heart disease. In addition to physical activity, smoking cessation, and stress management, a diet low in saturated fat and sodium can keep your heart pumping strong.
"Diet is a powerful preventative against heart disease because it impacts multiple risk factors," says Ismail Ahmed, M.D., a cardiologist with Mercy. "Heart-healthy eating helps regulate cholesterol levels, control diabetes and lower blood pressure."
When modifying your diet with heart health in mind, Dr. Ahmed suggests simple changes that will have a big impact - "One of the simplest ways to improve your diet is by paying more attention to your portion size, especially when it comes to proteins."
"Many animal proteins are high in cholesterol, and Americans tend to consume much larger protein portion sizes than they should. A good rule of thumb is that a serving of meat should be about the size of a deck of cards, no larger."
Whole grains are another key component to a heart healthy diet. To boost your consumption of whole-grain foods, Dr. Ahmed suggests asking for brown rice at restaurants, in lieu of the traditional side of potatoes. At home, swap your white bread for a whole wheat variety or try replacing refined white pasta with whole grain options.
In addition to modifying your diet, exercise is another essential component of maintaining a heart-healthy lifestyle.
"Activities don't have to be strenuous," assures Dr. Ahmed, "but you do need to be consistent. Start by committing to just 30 minutes of exercise a day, five days a week."
Taking the stairs instead of the elevator, parking your car five minutes away from your destination; even walking in place during the commercial breaks in your favorite television show are small steps that can really add up.
"The most important thing to remember when beginning an exercise regime is to set realistic goals. If, for example, you lead a sedentary lifestyle, it is probably unrealistic to say that you're going to start spending an hour at the gym every day. Focus instead on adding just five or ten minute spurts of activity to your day - walk around the block or mow the lawn yourself instead of paying the neighbor's teenager to do it for you."
Achieving these small goals will keep you on track and help you meet your larger goal, explains Dr. Ahmed. Recruiting a buddy is another great way to keep yourself motivated and accountable.
"Having a friend to exercise with makes exercise more enjoyable," says Dr. Ahmed, "Having a work-out buddy will help keep you honest. It also gives you someone to celebrate your successes with; a key part of staying motivated."
The bottom line? "It is possible to make changes if you start small and set realistic goals," concludes Dr. Ahmed, "a great place to start is by discussing your current lifestyle with your family doctor and working together to develop a plan that will best meet your unique heart health needs."
Dr. Ahmed is a board certified cardiologist. He has joined Osama A. Ibrahim, M.D. and Wassim J. Eid, M.D. in Elyria as well as Dennis E. Carson, M.D., Martin DuFour, M.D. and Charyse McMillion, D.O. in Oberlin. To schedule an appointment with Dr. Ahmed, please call 440-366-2239.