Staying Heart Healthy In Ocala FL

The say the heart wants what the heart wants. And what the heart wants more than anything is to go on doing its' job. There is a lot we can do to help this little red engine that could keep running on time. Generally speaking if we take care of our hearts, then they will go on taking care of us. Here are some things to consider and put into action to stay heart-healthy and never miss a beat.

First of all, knowing your family heart history is important. Does Aunt Mary still need somebody to pick up her prescription for those little heart pills? How is Grandpa's pacemaker holding up? How is Mom doing since her triple by-pass surgery? If you have a family history of heart disease odds are you may be prone to similar health issues. While you can't do anything about your genes, knowing your family history is still important. If you tell your physician that you have relatives who had heart disease, he or she may be more likely to prescribe medication to help deal with conditions such as high cholesterol instead of suggesting that you try managing it with exercise.

Sometimes things are going to look better in the morning, after we "sleep on it". This is definitely true of your heart health. Do not be afraid to hit that "snooze" button. In 2008, University of Chicago researchers showed that not getting enough sleep may lead to a buildup of plaque in the arteries. One theory is that a lack of sleep raises levels of a hormone called cortisol. This hormone leads to inflammation and causes plaques to break apart, travel to the heart or brain and cause a stroke or heart attack. So relax and enjoy some serious pillow time.

An apple a day may keep the doctor away, but why would we want to avoid our doctor? After all, when it comes to our health this is the person who really has our back. And every other part of us as well, including our heart. That's why it's very important to get regular exams at your doctor's office. This should include checks of your blood pressure, cholesterol and triglyceride levels. High readings for any of these tests are an indicator of an increased risk of heart disease. Your doctor is your partner in health. Keep those appointments and keep yourself informed.

Eat to live, do not live to eat. Good nutritional choices are going to be better for your health in general and your heart in particular. You need to eat foods high in omega-3 fatty acids, such as salmon, walnuts and flaxseed. Remember to eat more fresh fruits and vegetables without added salt, sugar or fat. Stick with low-fat sources of protein, such as skim milk instead of whole milk, and trim visible fat and skin from meats. You want to choose whole-grain foods such as whole-wheat pasta instead of white pasta. Always read nutrition labels and be aware of serving sizes. It is very important to keep your salt intake at less than 2,000 milligrams per day. And avoid foods high in saturated fat, trans fats and cholesterol.

Exercise your right to good health - by exercising. The American Heart Association suggests that you get 30 minutes of exercise on most days of the week. If you have never exercised before, start out slowly and build up. The most important part is finding something that you like doing (and will stick with). Weight-lifting is great for body builders but it may not be your cup of tea. Jogging, hiking, brisk walking, swimming and bicycling are all good places to start and do not require much if any equipment other than your body.

Watch your mouth! That is to say, watch what is going on in your mouth. Some people are surprised to find out that dental health can strongly influence your heart health. According to the American Academy of Peridontology, people with periodontal disease are nearly two times as likely to have heart disease. A body that is fighting off frequent dental and gum infections is certainly putting undue pressure on the immune system and making the heart work harder. Brushing and flossing your teeth regularly, as well as visiting your dentist at least twice a year, will definitely contribute to your overall health.

Lessen the stressin'. Stress has been called the silent killer. Stressful situations can increase your risk of having health issues which may include heart disease. Stress can also lead you to engage in behaviors that are not exactly heart-healthy, like smoking, excessive drinking and overeating. Excessive stress can negatively impact your entire body. Therefore it is in your best interest to find ways to cut back on your stress levels like enjoyable exercise, socializing, and making a little quiet time each day to meditate. Always avoid stressful situations as much as possible.

Quitters never win. But they do if what they are quitting is smoking. Smokers have a higher incidence of atherosclerosis (buildup of fat in the arteries), and they generally have lower HDL (the good kind of cholesterol). Smoking can increase your blood pressure and your risk of blood clots. But as hard as it is to quit do not be discouraged. No matter how long you have been a smoker, it is never too late to stop. There is a reason why it is called an addiction. If you need help, talk to your doctor. They can offer solutions to help you such as therapy, medicines or smoking cessation classes.

At Ocala Family Medical Center we're your partner in heart health...and we're here for all your medical needs .