The following thoughts come from my Cardiologist:
Stephen D. Newman, MD, FACC, FAHA
Diagnostic, Prevention & Integrative Cardiovascular Medicine
You can contact Dr Newman at:(817) 613-9082.
KEEPING THE FOCUS
THE KEY IS FOCUSING ON WHY YOU ARE HERE. WHATEVER THE REASON FOR YOUR VISIT, WE WANT TO MAKE YOUR VISIT PLEASANT AND TRY TO ANSWER YOUR QUESTIONS.
THINGS I NEED YOU TO DO…..
Get good quality sleep. If you snore, wake up tired, or require naps during the day, then ask about an overnight oxygen monitor to screen for possible sleep apnea.
Eat a good quality diet. You need 8 servings of vegetables daily and each serving is ½ cup. Eat as many colors as possible, avoid starchy vegetables, and include a serving of beans. You need 2 servings of fruit and vary daily.
Fiber is a must and up to 50 grams if possible. Fiber One cereal (original) has almost 30 grams per cup. This will get you off to a good start. Avoid sodas and drink a variety of herbal teas instead. A glass of red wine may be sipped with evening meal if you like. Eat a variety of fish. Minimize the sweets – - you don’t need them. Longevity is tied to calorie restriction more than anything else I have found. Walk more, laugh more and eat less.
If “hooked” on sodas – - try ¾ club soda or sparkling water with ¼ Welch’s grape juice. At least you will get some nutrients and resveratrol. Then use herbal tea. A soda has 10 teaspoons of sugar per serving, so even one teaspoon of sugar in your tea is better than that.
Keep moving! Survival is tied to daily exercise and motion.
Keep laughing and have fun!
Throw away the nicotine!!! Ask us how.
Get outside and know your Vitamin D status. If the levels are low, get them back up soon. Some people, who cannot tolerate cholesterol medicines, can do so after correcting their low Vitamin D levels.
Get your blood pressure to goal. Optimal levels are about 115/75 mm Hg. The DASH diet is basically vegetables, fruits, and grains and is full of potassium and magnesium. This diet alone was found to improve blood pressure. Treating sleep apnea, stopping decongestants and tobacco products, losing weight, exercise, and learning to be in control of your mind and stress all help to reduce your blood pressure. Avoid too much caffeine. If you need help with relaxation and stress issues, then we will recommend talking to your primary about medications, eating right, getting better sleep, exercise daily for 30 minutes, and may have you go to Indra’s Grace (a yoga and meditation studio in Weatherford). Studies have shown that meditation alone can reduce cardiovascular events by about 50%. That study was done recently by the National Institute of Health.
Omega 3 fatty acids or fish oil is key. Our body needs this fatty acid to help in building cells. The Japanese eat many times the fish we eat and have a significantly lower rate of sudden death. Getting a high-quality supplement is key such as professional strength fish oil like Lovaza Triple Strength or similar. Don’t be tricked. A 1000 mg tablet should contain about 400 EPA and 400 DHA. You only want Omega 3. Do not use the 3-6-9 variety.
And then there is Dark Chocolate. It’s good for your heart!! It must be Dark with at least 75% Cacao. Learn to be label readers and you will do OK. Enjoy!!
Look on You Tube and learn about Caldwell Esselstyn at Cleveland Clinic who believes in a plant-based diet that is fairly strict, but there is lots of good information.
Keep your friends close and build better relationships. Isolation and poor marriages are bad on hearts! Sex is good for your heart as well. Get busy and do things to help your heart like volunteering and committing acts of generosity.
Get in touch with your spiritual side!
Don’t blame anyone for anything! Take charge of you. Balance your life and keep things simple.
I wish to thank Dr Newman for his contribution to our good heart health!!
The spiritual emphasis for me is quite simple,
“Therefore, whether you eat or drink, or whatever you do, do all to the glory of God”. 1 Corinthians 10:31.
Again a big thank you Dr Newman!!
Stephen D. Newman, MD, FACC, FAHA
Diagnostic, Prevention & Integrative Cardiovascular Medicine
You can contact Dr Newman at:(817) 613-9082.
Click on the link that follows for a great video!
Caldwell Esselstyn, MD — “No More Heart Attacks — Ever”
