Jaguars Cub Club Newsletter Cub Club Newsletter April 2017 | Page 14

Spring 2017
Follow these steps to
reduce your risk of
heart trouble:
Step 1: Step 3:
Watch what you put in your mouth. Eating a
diet with fewer meats, carbohydrates and sugar,
and more unprocessed and plant-based foods
and unsaturated (good) fats will help reduce
inflammation in the arteries and lower your
cholesterol and blood pressure. That lowers the
risk of heart attack and stroke. Find ways to chill. When you’re stressed, your
body releases adrenaline, a hormone that
temporarily increases your breathing and heart
rate, and makes your blood pressure rise. Cortisol
is another stress chemical that causes blood
sugar levels to rise, and hinders your immune
system. It also causes your body to hold on to
fat. All of the above damages your heart.
Try eating more fish, chicken, nuts, healthy oils,
whole grains and lots of vegetables.
Step 2:
Exercise for your heart. Find something you love
to do so you’ll stick with it! Aerobic exercise,
such as walking, jogging, dancing, swimming,
biking or elliptical training, is best.
“I routinely ask my patients how they are
managing stress, and I engage them in finding
ways to manage it through meditation, exercise,
talk therapy or asking for help – whatever
solutions fit their situation,” Dr. Shah said.
“Stress management is an integral part of
preventing heart attacks and maintaining the
health of your arteries and veins.”
“The important thing is to get moving,” said
Tolulope Adeyemo, MD, a family physician
with Baptist Primary Care in Mandarin. “Try to
incorporate 30 minutes of physical activity into
your daily life in simple ways. You can break it up
into 10-minute segments throughout your day.
Take the stairs or park farther away at the store.
Just being aware of how important exercise is to
your heart will encourage you to move more.”
Tolulope Adeyemo, MD,
Family Physician,
Baptist Primary Care
14
Cub Club Quarterly