Tips for Getting and Staying Heart Healthy from the Memorial Hermann Mind/Body Medical Institute

Looking for a heads-up on getting or staying heart healthy? Then consider the advice of three Memorial Hermann Mind/Body Medical Institute specialists. They say: de-stress, become more active and eat right to lessen your chances of cardiovascular disease. (The Mind/Body Medical Institute is affiliated with the Mind/Body Medical Institute at Harvard University.)

Stressed out?
Mind/Body Medical Institute director, Mary Jane White, M.S., L.M.S.W., says since stress has long been thought to contribute to and exacerbate illness, it's important to be a proactive participant in your own health and to recognize and defuse tense situations. Her tips:

Stay away from negative people and `awfulizers.' "Look for at least one positive thing each day that you can be genuinely glad about. This helps people focus on what's going well rather than what's going wrong in their lives."

Take deep breaths. "Pay attention to how often you hold your breath and let it go," says White. "When we are stressed, we often hold our breath. Deep breathing has a calming effect upon the nervous system."

Take 10-15 minutes each day to quiet the mind and body - use meditation, prayer or restful music.

Get moving:
Mind/Body Medical Institute exercise specialist, Mike Hyek, Ph.D., says you don't have to become a tri-athlete to start moving your body.

"There are more people in the United States that are physically inactive than there are who smoke, have high blood pressure, or have high cholesterol," says Hyek. "Yet, exercise is the least touted and perhaps the most easily controlled risk factor for heart disease. Just becoming more active by walking the dog, parking your car farther away from your destination, washing your car, and/or taking the stairs can have some cumulative benefits," he says.

Participate in some form of moderate intensity aerobic exercise at least four days a week for 30-45 minutes per session.

Remember that a sedentary lifestyle itself is a profound risk factor for heart disease, says Hyek. "However, exercising can also help decrease blood pressure, total cholesterol and LDL (bad) cholesterol, help control diabetes, depression and high stress levels - all of which are risk factors for heart disease and stroke."

Eating for the health of it
Shirley Chambers, M.Ed., R.D., for the Mind/Body Medical Institute says that low-fat living is one of the keys to a healthy heart.

Reduce your total fat intake to less than 30 percent of your calories and read labels.

Change one higher fat food for a lower fat substitute per week. For example: Switch from whole milk to 2 percent then to 1 percent and later to one-half percent or fat-free skim. Make changes gradually.

When choosing a fat switch from saturated fats (animal products, hydrogenated fats, shortening) to monounsaturated fats (olive oil, canola oil). Dip bread into olive oil instead of spreading with butter. "Using some monounsaturated fats in foods is recommended so enjoy that occasional peanut butter sandwich," says Chambers.

Fiber Fare
Try for 20-35 grams of fiber per day. "Most people average only 11 grams," she says. Her suggestions: 1) Look for whole grain breads, cereals and grains. 2) Sprinkle a high fiber bran cereal into yogurt to boost fiber. 3) Snack on raw vegetables dipped into low fat dressing. 4) Eat beans. "Dried beans can provide seven grams of fiber per one-half cup.

Take Five for Good Health
Eat at least 5 servings of fruits and vegetables per day. (One serving is a medium piece of fruit, one-half cup cooked or 1 cup raw vegetables.)

Shake the Salt Habit
Limit salt when cooking and at the table, says Chambers. How? Experiment with herbs, herb blends, spices, black pepper and other seasonings.

Taste before you shake
Decrease your sodium intake by draining canned vegetables and rinsing in a colander under running water.

Got Milk?
Include two to three reduced-fat milk products every day.

Switch to one-half percent or skim milk, low-fat or fat-free cheese, sour cream, cottage cheese, and yogurt. Reduced fat milk products provide excellent protein and calcium.

Top baked potatoes with cottage cheese. Snack on yogurt with chopped fruits and low-fat cheese spread on crackers.

Protein Power
Plan protein sources in your meals and snacks. Protein is high in fish, chicken, lean meat, dried beans/peas, nuts, and dairy products. Increase fish intake to three times per week with grilled, baked or broiled fish. Try water-packed tuna with low fat mayo, chopped vegetables and stuff into a pita.

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©2006 Texas Medical Center

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