Citizens Memorial Hospital | Vitality | Winter 2017

SEEK SOME SWEET SLUMBER 10 VITALITY Winter 2017 COMMUNITY Fast facts on heart disease » » When it comes to HDL, the good cholesterol, higher is better. One way to raise it? Research suggests that laughter may make HDL go up while making stress hormones go down. » » Heart disease continues to be the No. 1 cause of death in the U.S. and is responsible for 1 in 7 deaths. » » Even people with a high genetic risk for heart attack can cut their risk in half by following a healthy lifestyle, which includes not smoking, maintaining a healthy weight, getting regular exercise and eating a healthy diet. » » Only about half of women in the U.S. know that heart disease is the leading cause of death in American women. » » The death rate for heart disease in the U.S. has been falling since 1970. Advances in research, better treatments and fewer people smoking are some of the reasons for this progress. Sources: American Heart Association; Centers for Disease Control and Prevention; The New England Journal of Medicine , Vol. 375, No. 24 If you’re overweight, shedding even just 5 to 10 percent of your current weight can help trim your heart-disease risk. Try to lose about 1 to 2 pounds a week. Your doctor can check your body mass index (calculated from your weight and height) and your waist size to see if you should slim down. 8 STEPS TOWARD A HEALTHIER HEART Fill your plate with plenty of fruits and veggies and fiber-rich whole grains. Enjoy heart-healthy fish, such as salmon, twice a week. To help decrease artery-clogging fats, choose low-fat or nonfat dairy products and lean meats, like skinless chicken breasts. Cut back on sodium (including salt) and added sugars (think regular sodas and sweets). Ongoing research has linked sleeping too little— and even sleeping too much—to obesity and diabetes, two major heart disease risk factors. It’s not yet clear how much nightly snooze is best for heart health. But for overall health, at least seven hours is about right. PLATE UP HEART-HEALTHY FOODS MAINTAIN A HEALTHY WEIGHT Every step counts on the path to a healthier heart. Here are eight you might take along the way. You don’t have to make healthy changes like these all at once. Even one step forward is a move in the right direction on your journey! CMH offers monthly Healthy Balance Cooking Classes. Reserve your spot: Call 417-328-6462 or go to citizensmemorial.com/patients -and-visitors/healthy-balance -cooking-classes.html . 1 2 3 CARDIAC CARE