Dr. Ursula McGarry’s tips on how to keep your heart healthy
February is Heart Month, which is a great time to take stock of your cardiac health. Here are some tips on how to keep your heart healthy from Almonte family physician Dr. Ursula McGarry.
Eat a healthy diet – “Good nutrition that benefits your whole body is also good for your heart,” says Dr. McGarry. “Eat enough protein to maintain a good muscle-versus-fat ratio and avoid refined sugars. When choosing carbohydrates, look for higher-fibre ones, which lower cholesterol and protect the bowel.” Try to eat healthy fats, such as olive or canola oils. Omega-3 fats, which are found in fatty fish such as salmon, are particularly heart-healthy.
Exercise – “Exercise benefits your heart and your entire body, including your brain function,” explains Dr. McGarry. “Exercise helps keep your blood pressure low, so your heart has to make less effort. It also promotes good circulation, which benefits your heart and all your organs.”
Don’t smoke – “There is nothing more harmful to your whole system, including your heart, than smoking,” says Dr. McGarry. “My career passion is to persuade people to quit smoking.”
Know your family history – “If you have an inherited predisposition to heart disease, diabetes, high blood pressure or stroke, seek medical attention early,” advises Dr. McGarry. “You may not only lower your risk of contracting these conditions, you may be able to avoid them altogether by taking preventative measures.”
Avoid inflammation – Inflammation increases the levels of C-reactive protein (CRP) in the blood, and recent research indicates that people with elevated CRP levels are at increased risk for diabetes, high blood pressure and cardiac disease. “Research is showing that inflammation is at the bottom of many illnesses, including cardiac disease,” says Dr. McGarry. “Avoid infection and practise good dental hygiene to avoid gum infections. A healthy diet, ideal body weight and exercise will also help reduce inflammation.”
“Good heart health is crucial,” says Dr. McGarry. “It is the cornerstone of good overall health.”