7 simple steps to take care of your heart, starting today

February is American Heart Month, a time to raise awareness about heart disease — the leading cause of death in the United States — and encourage healthy lifestyle choices to prevent it. Santiam Hospital & Clinics supports you in taking proactive steps toward a healthier heart.

Heart disease is preventable in most cases with healthy lifestyle choices and regular checkups. This month, take the opportunity to prioritize your heart health. The dedicated team at Santiam Hospital & Clinics is here to provide the care and resources you need to stay heart-healthy.

Benjamin Lee, DO, FACC, and Samantha Pacheco, PA-C, the cardiologists at Santiam Hospital & Clinics, are dedicated to helping patients achieve optimal heart health. If you’re experiencing heart-related issues or have concerns, speak to your primary care provider. They can guide you on the next steps and determine if a visit with a cardiologist is right for you. Your heart deserves expert care and attention!

When it comes to heart health, the little things in life can have a big impact, especially over time. Read on to learn about the simple steps you can take for a healthier heart.

Eat more heart-healthy foods: Incorporate more fruits, vegetables, whole grains and lean proteins into your diet. Start by adding one extra serving of plants to each meal, or swap processed meats or proteins for lean, whole foods versions (such as chicken breast, fish, pork loin, shellfish, tofu, lentils or low-fat Greek yogurt).

Keep moving and stay active: Aim for at least 30 minutes of moderate exercise most days of the week. “Moderate” means you should be able to talk but not sing. When you get your heart rate up and blood pumping, you’re helping your heart, lungs and vascular system. The goal is 150 minutes a week, but you can break that into smaller exercise “snacks” that work with your schedule. Five minutes here, 10 minutes there – it all counts, and it adds up. Make sure you clear any new workout routine with your health care provider first!

Manage stress: Life’s ups and downs impact your body as well as your mind. Practice relaxation techniques like yoga or deep breathing, spend time in your garden or nature, cuddle with your sweetheart or your pets, meditate or pray. These can all help you deal with stress.

Know your numbers: Keep track of your blood pressure, cholesterol and blood sugar levels. Changes in these numbers can signal that you might be at risk for developing a health condition that can impact cardiovascular health. When you know those numbers – or have regular check-ins with your primary care provider – it’s often easier to spot issues early. If you’re not sure of your health stats (which can be stored on a smartphone), schedule a check-up with your provider to establish your baseline.

Quit or cut back on unhealthy habits: Smoking is one of the most harmful habits for overall and cardiovascular health, and it’s never too late to quit. Avoiding secondhand smoke also protects your heart and lungs. Excessive alcohol use can impair heart health, too. If you want to reduce your alcohol or tobacco consumption, your primary care provider can help.

Take care of your teeth and gums: Gum inflammation and oral bacteria can spread to the bloodstream, which can harm your heart valves. To take care of your heart, make sure you’re flossing daily and brushing twice daily.

Get some sleep: Adults need seven hours or more per night. People who regularly sleep six hours or less increase their risks for cardiovascular disease compared with those who sleep seven to eight hours. Poor sleep quality is linked to a higher risk of plaque build-up in the arteries. If you’re not getting enough sleep, turn in 20-30 minutes earlier each week until you’re getting the recommended amount.Your heart works hard for you every day. Let’s work together to keep it strong and healthy!

Join Dr. Lee for a free, hourlong discussion on heart health and atrial fibrillation at 6 p.m. on Wednesday, February 19, in the Freres Auditorium at Santiam Hospital & Clinics, 1401 North 10th Avenue Stayton, Oregon 97383.

To schedule an appointment at any time or to get more information on heart health, contact Santiam Cardiology Clinic, located within Santiam Hospital.