Keys to a More Healthy Heart

The providers at Rocky Mountain Family Medicine believe that the key to a healthy life is prevention of disease. The following is a list of things which will help you maintain a healthy lifestyle and prevent the development of disease.

Maintain a Healthy Body Weight

Calculate your Body Mass Index to see where you stand. (Click Here)

If your BMI is too high, consider a weight loss program or diet. Rocky Mountain Family Medicine offers an excellent Weight Loss Program through Dr. Rebecca Andrick. She sees patients at our Aurora location and at Rose Medical Center in Denver. Contact us at 303-321-2383 if you are interested in finding out more about the program.

Regular Exercise

By exercise, we mean activity which elevates your heart rate. You also need to elevate your heart rate for a sustained period of time. Usually this is 30 - 60 minutes.

Not everyone should exercise at the same heart rate. The degree to which you want to elevate your heart rate during exercise depends on your age.

• Your target, exercise heart rate is 85% of your age-adjusted maximum heart rate.
• Your maximum heart rate is calculated by the simple formula: 220 - Age.

For example, if your age is 65, your maximum heart rate is 220 - 65, or 155. Your exercise heart rate is 85% of 155, or 132. You should try to exercise 3 to 6 times per week.

Stop Smoking

Smoking not only affects your lungs, it also leads to increased plaque build up in your arteries, increasing your risk of heart disease.

Regular Blood Work

We recommend that you check fat and cholesterol levels, liver and kidney function, and for signs of blood vessel inflammation. For younger patients, this is important to do every 5 years. For older patients and those with high or abnormal levels, more frequent checks are necessary.

Yearly Physical Exam

Patients need an annual physical exam to review health history and risk factors, and to check your body's systems. Women need annual Pap smears. Everyone needs regular skin checks, vaccine updates, and a general "tune up."

Going to the doctor once a year, even if you feel fine, is a great way to help you stay feeling great.

Healthy Diet

Cholesterol and fat can deposit in your blood vessels, making it harder for blood to flow. Sometimes, it can block the blood flow enough that important muscles (like the heart) do not get enough blood supply. This results in death of that muscle. Additionally, the build-up that forms in the blood vessels from high cholesterol levels can break off and block blood flow. When the blood flow to the brain is blocked, this causes damage to the brain. By lowering the amount of fat and cholesterol that you eat, you can help prevent these things from happening.

• Eat less than 7% of calories from saturated fat, and
• Eat less than 200 mg of dietary cholesterol per day
• Read food labels!
• Make healthy substitutions - for example, switch from sour cream to low-fat plain yogurt.
• Ask your physician for a copy of our "Heart Healthy Diet Information."

Omega 3 Fatty Acids

These are supplements that help keep your cholesterol and blood fat (triglycerides) levels low. You need: 1-2 grams daily. You may need more if you already have high cholesterol and blood fat levels.

Sources:

• Supplements
• Oily Fish 2-3 times per week (salmon, tuna, mackerel, and sardines)
• Nuts and seeds ¼ cup daily (walnuts, almonds, pine nuts, flaxseed, and pumpkin seeds)
• Cooking oils (soybean, canola, walnut, and linseed)

Folic Acid and Vitamin B-12

This helps improve the quality of the cholesterol in your body [You need: 800 - 1600 mcg daily]

Sources:

• Supplements
• Folate rich foods

Fiber

You need 25-30 grams daily - this helps lower cholesterol and prevent certain types of cancer. You can get this from fruits, vegetables, beans, and high fiber cereals.

Niacin or Vitamin B-3

This helps lower the fat in your blood
[You need 500 mg daily, as tolerated]

Sources:

• Supplements
• Niacin rich foods