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KEEP YOUR HEART HEALTHY: BE PROACTIVE, NOT REACTIVE Hypertension Dr. Decena, who practices in Norwich, said a healthy lifestyle Limit Your Alcohol. Alcohol can raise your blood pressure. can help keep your blood pressure in a healthy range. Prevent- Men should have no more than 2 alcoholic drinks per day, and ing high blood pressure, which is also called hypertension, can lower your risk for heart disease and stroke. The goal is a pressure of no higher than 130/80. And if your doctor has prescribed medication to control your blood pressure, Decena 1Ss linked to an increased risk of heart disease, high blood pres- noted that it is critically important to take it consistently and as prescribed. women should have no more than 1 alcoholic drink per day. Get Enough Sleep. Not getting enough sleep on a regular basis sure, and stroke. It is recommended that adults get between seven and nine hours of sleep a night. Cholesterol Eat a Healthy Diet. Eat a variety of foods rich in potassium, fiber, and protein and lower in salt (sodium) and saturated fat. Your body needs cholesterol to build healthy cells, but high DASH (Dietary Approaches to Stop Hypertension) is a good place to start if you are unsure. This plan recommends: Eating vegetables, fruits, and whole grains Including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils Limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils levels of cholesterol can increase your risk of heart disease. With high cholesterol, you can develop fatty deposits in your blood vessels. Eventually, these deposits grow, making it dif- ficult for enough blood to flow through your arteries. Some- times, those deposits can break suddenly and form a clot that causes a heart attack or stroke. By Katharine T. Decena, MD Cardiologist Hartford HealthCare Heart & Vascular Institute Total cholesterol levels under 200 mg/dl are healthy for adults. Doctors treat readings of 200-239 mg/dl as borderlíne high, and readings of at least 240 mg/dl as high. Limiting sugar-sweetened beverages and sweets It's never too late to start taking care of your heart health. But cardiologist Dr. Katharine Decena says that it is also never Decena said a plant-based diet is optimal, but the so-called too early. The same basic advice provided for hypertension also applies The Mediterranean Diet is also heart healthy. This is a way of to cholesterol. Healthy diet, exercise, don't smoke, maintain a eating that's based on the traditional cuisines of Greece, Italy healthy weight, limit alcohol, Decena said. "If you have a family history of hypertension, high cholesterol, and other countries that border the Mediterranean Sea. Plant- or heart disease, it is never too soon to start paying attention to your diet and lifestyle," she said. A family history includes anyone in your immediate family who is diagnosed with high Fish, seafood, dairy and poultry are included in moderation. blood pressure (hypertension), high cholesterol, or has had a cardiac event like a heart attack under the age of 60. based foods, such as whole grains, vegetables, legumes, fruits, When it comes to what you eat (or don't eat), a healthy cho- nuts, seeds, herbs and spices, are the foundation of the diet. lesterol diet involves: Red meat and sweets are eaten only occasionally. Maintain a Healthy Weight. Being overweight increases your risk for high blood pressure. Talk to your doctor about what is considered a healthy weight range for you. Reduce saturated fats. Saturated fats, found primarily in red meat and full-fat dairy products, raise your total cholesterol. Decreasing your consumption of saturated fats can reduce your low-density lipoprotein (LDL) cholesterol - the "bad" cholesterol. "There is no earliest time to pay attention to your risk fac- tors," she said. She added that if you have a history of high cholesterol in your family, your doctor should begín monitor- ing your levels when you are 20 years old. Eliminate trans fats. Trans fats, sometimes listed on food labels as "partially hydrogenated vegetable oil," are often used in margarines and store-bought cookies, crackers and cakes. Trans fats raise overall cholesterol levels. The Food and Drug Administration banned the use of partially hydrogenated vegetable oils as of Jan. 1, 2021. Be Physically Active. Physical activity can help keep you at a healthy weight and lower your blood pressure. The Physical "There are so many tools and so much technology available to Activity Guidelines for Americans recommends that adults us now, when we have the data and the knowledge it is easier get at least 2 hours and 30 minutes of moderate-intensity to be proactive." exercise, such as brisk walking or bicycling, every week. That's about 30 minutes a day, five days a week. Children and ado- The key is to make changes that are sustainable, she said, not lescents should get one hour of physical activity every day. drastic and restrictive. "If it doesn't fit into your life, you won't do it," she noted. So making small changes, like having one meat-free meal a week to start, is a good strategy. Eat foods rich in omega-3 fatty acids. Omega-3 fatty acids don't affect LDL cholesterol. But they have other heart-healthy benefits, including reducing blood pressure. Foods with omega-3 fatty acids include salm on, mackerel, herring, walnuts and flaxseeds. Increase soluble fiber. Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Soluble fiber is found in such foods as oatmeal, kidney beans, Brussels sprouts, apples and pears. "Everything counts," Decena said. "Don't feel like this means you have to join a gym and go every day and exhaust yourself. Take walks. Take the stairs instead of the elevator. If you golf, Decena also stressed that it is important for a person's overall don't rent a cart. Use a standing desk. If you have a smart health - as well as their heart health - to schedule regular check-ups with their primary care provider, and to report any new or unusual symptoms. watch, pro gram it so it reminds you to get up and move every hour." Don't Smoke. Smoking raises your blood pressure and puts you at higher risk for heart attack and stroke. If you do not smoke, don't start. If you do smoke, quitting lowers your risk "During the pandemic, our behaviors changed, and people were reluctant to see their doctor or schedule tests, she noted. On top of that many people were experiencing anxiety, for heart disease: stress and depression, which can affect heart and overall health. Dr. Decena is accepting new patients at 111 Salem Turmpike, Norwich. (860)886.0023 Within 20 minutes of quitting, your blood pressure and heart rate recover from the cigarette-induced spike Within three months of quitting, your blood circulation Institute, visit hartfordhealthcare.org/heart. and lung function begin to improve Within a year of quitting, your risk of heart disease is To leam more about the Hartford HealthCare Heart & Vascular "Any symptom that is new to you, call your doctor," she said. "We have lots of channels available now, and with telehealth you can start there and then determine next steps. Don't ignore symptoms." Hartford HealthCare half that of a smoker KEEP YOUR HEART HEALTHY: BE PROACTIVE, NOT REACTIVE Hypertension Dr. Decena, who practices in Norwich, said a healthy lifestyle Limit Your Alcohol. Alcohol can raise your blood pressure. can help keep your blood pressure in a healthy range. Prevent- Men should have no more than 2 alcoholic drinks per day, and ing high blood pressure, which is also called hypertension, can lower your risk for heart disease and stroke. The goal is a pressure of no higher than 130/80. And if your doctor has prescribed medication to control your blood pressure, Decena 1Ss linked to an increased risk of heart disease, high blood pres- noted that it is critically important to take it consistently and as prescribed. women should have no more than 1 alcoholic drink per day. Get Enough Sleep. Not getting enough sleep on a regular basis sure, and stroke. It is recommended that adults get between seven and nine hours of sleep a night. Cholesterol Eat a Healthy Diet. Eat a variety of foods rich in potassium, fiber, and protein and lower in salt (sodium) and saturated fat. Your body needs cholesterol to build healthy cells, but high DASH (Dietary Approaches to Stop Hypertension) is a good place to start if you are unsure. This plan recommends: Eating vegetables, fruits, and whole grains Including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils Limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils levels of cholesterol can increase your risk of heart disease. With high cholesterol, you can develop fatty deposits in your blood vessels. Eventually, these deposits grow, making it dif- ficult for enough blood to flow through your arteries. Some- times, those deposits can break suddenly and form a clot that causes a heart attack or stroke. By Katharine T. Decena, MD Cardiologist Hartford HealthCare Heart & Vascular Institute Total cholesterol levels under 200 mg/dl are healthy for adults. Doctors treat readings of 200-239 mg/dl as borderlíne high, and readings of at least 240 mg/dl as high. Limiting sugar-sweetened beverages and sweets It's never too late to start taking care of your heart health. But cardiologist Dr. Katharine Decena says that it is also never Decena said a plant-based diet is optimal, but the so-called too early. The same basic advice provided for hypertension also applies The Mediterranean Diet is also heart healthy. This is a way of to cholesterol. Healthy diet, exercise, don't smoke, maintain a eating that's based on the traditional cuisines of Greece, Italy healthy weight, limit alcohol, Decena said. "If you have a family history of hypertension, high cholesterol, and other countries that border the Mediterranean Sea. Plant- or heart disease, it is never too soon to start paying attention to your diet and lifestyle," she said. A family history includes anyone in your immediate family who is diagnosed with high Fish, seafood, dairy and poultry are included in moderation. blood pressure (hypertension), high cholesterol, or has had a cardiac event like a heart attack under the age of 60. based foods, such as whole grains, vegetables, legumes, fruits, When it comes to what you eat (or don't eat), a healthy cho- nuts, seeds, herbs and spices, are the foundation of the diet. lesterol diet involves: Red meat and sweets are eaten only occasionally. Maintain a Healthy Weight. Being overweight increases your risk for high blood pressure. Talk to your doctor about what is considered a healthy weight range for you. Reduce saturated fats. Saturated fats, found primarily in red meat and full-fat dairy products, raise your total cholesterol. Decreasing your consumption of saturated fats can reduce your low-density lipoprotein (LDL) cholesterol - the "bad" cholesterol. "There is no earliest time to pay attention to your risk fac- tors," she said. She added that if you have a history of high cholesterol in your family, your doctor should begín monitor- ing your levels when you are 20 years old. Eliminate trans fats. Trans fats, sometimes listed on food labels as "partially hydrogenated vegetable oil," are often used in margarines and store-bought cookies, crackers and cakes. Trans fats raise overall cholesterol levels. The Food and Drug Administration banned the use of partially hydrogenated vegetable oils as of Jan. 1, 2021. Be Physically Active. Physical activity can help keep you at a healthy weight and lower your blood pressure. The Physical "There are so many tools and so much technology available to Activity Guidelines for Americans recommends that adults us now, when we have the data and the knowledge it is easier get at least 2 hours and 30 minutes of moderate-intensity to be proactive." exercise, such as brisk walking or bicycling, every week. That's about 30 minutes a day, five days a week. Children and ado- The key is to make changes that are sustainable, she said, not lescents should get one hour of physical activity every day. drastic and restrictive. "If it doesn't fit into your life, you won't do it," she noted. So making small changes, like having one meat-free meal a week to start, is a good strategy. Eat foods rich in omega-3 fatty acids. Omega-3 fatty acids don't affect LDL cholesterol. But they have other heart-healthy benefits, including reducing blood pressure. Foods with omega-3 fatty acids include salm on, mackerel, herring, walnuts and flaxseeds. Increase soluble fiber. Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Soluble fiber is found in such foods as oatmeal, kidney beans, Brussels sprouts, apples and pears. "Everything counts," Decena said. "Don't feel like this means you have to join a gym and go every day and exhaust yourself. Take walks. Take the stairs instead of the elevator. If you golf, Decena also stressed that it is important for a person's overall don't rent a cart. Use a standing desk. If you have a smart health - as well as their heart health - to schedule regular check-ups with their primary care provider, and to report any new or unusual symptoms. watch, pro gram it so it reminds you to get up and move every hour." Don't Smoke. Smoking raises your blood pressure and puts you at higher risk for heart attack and stroke. If you do not smoke, don't start. If you do smoke, quitting lowers your risk "During the pandemic, our behaviors changed, and people were reluctant to see their doctor or schedule tests, she noted. On top of that many people were experiencing anxiety, for heart disease: stress and depression, which can affect heart and overall health. Dr. Decena is accepting new patients at 111 Salem Turmpike, Norwich. (860)886.0023 Within 20 minutes of quitting, your blood pressure and heart rate recover from the cigarette-induced spike Within three months of quitting, your blood circulation Institute, visit hartfordhealthcare.org/heart. and lung function begin to improve Within a year of quitting, your risk of heart disease is To leam more about the Hartford HealthCare Heart & Vascular "Any symptom that is new to you, call your doctor," she said. "We have lots of channels available now, and with telehealth you can start there and then determine next steps. Don't ignore symptoms." Hartford HealthCare half that of a smoker