The Chamber Review January/February 2019 - Page 39

Here are some things you can do to be heart healthy:

Eat healthy food, focusing on fresh fruits and vegetables, lean meats and whole grains.

Increase your level of physical activity. Aim for at least 30 minutes a day. Even adding 10 to 15 minutes of brisk activity a couple of times a day can make a difference. Incorporate family walks after dinner or walk around the mall. Just keep moving.

Quit smoking.

Cut back on salt. Find substitutes like spices or lemon juice. Look for other ways to flavor your food. Cooking at home as opposed to eating out allows you to have better control of your salt intake.

Limit alcohol.

Achieve a healthy weight. Lowering your weight by just 10 percent can make a significant difference in reducing your risk for heart disease.

Limit screen time.

Get at least 7 to 9 hours of sleep per night.

Take medications as prescribed.

Making healthier choices not only keeps your heart strong but reduces your risk of developing other chronic diseases. It’s not too late to start being heart healthy. Small changes can add years to your life.

Dr. Tewodros Kidane, MD, is a Family Medicine Physician at Kaiser Permanente’s Clovis Medical Offices. For more information or resources about heart disease visit

Register now for the March 3 High School Girls Soccer Camp. Open to all high school students interested in playing soccer (9th to 12th). Join the Clovis Community College Crush Soccer women's soccer program for this exciting soccer camp directed by head coach Orlando Ramirez and his coaching staff. Come learn from experienced college coaches with Central Valley roots who have played MLS, NCAA D1, and with the Fresno Fuego and Freeze.

Learn more here.