Protecting your heart

What a Cardiologist Does to Protect her Own Heart

You can, too.

BY » Martin Rose Photo courtesy of » Dr. Sandy Charles

Dr. Sandy Charles, cardiologist, is proactive about managing her own personal risk for heart disease and she hopes her example inspires others.

“There’s no question that poor lifestyle choices are the biggest risk factor for cardiovascular disease,” Dr. Charles says. “Heart disease is the No. 1 cause of death in the U.S., killing more people than all cancers combined.”

Medical director at Novant Health Women’s Heart & Vascular Center, Dr. Charles helps women manage their risk of heart disease.

“I was inspired to become a doctor after witnessing the devastating effects of cardiovascular disease on one of my family members,” Dr. Charles says. “Nobody is immune. Young or old. Overweight or healthy weight. Risk factors or no symptoms at all. All of us need to be doing all we

Dr. Sandy Charles

can to protect ourselves from heart disease.”

Dr. Charles suggests looking at exercise, diet and emotional health to lower your heart disease risk. “80 percent of heart disease is preventable by optimizing our diets and exercise,” she adds.

No. 1 is exercise.

“Exercising 30 minutes a day, 5 days a week is a profound way to decrease your risk of heart disease,” Dr. Charles says. Exercise does not have to be intense to protect you. Simply taking a walk is enough to markedly reduce the risk of disease. “Find time to exercise no matter what,” Dr. Charles advises. “No excuses. Take the stairs instead of the elevator. Wake up 20-30 minutes earlier. Monitor your steps.” Diet is important. “The number one thing is cut out processed foods,” Dr. Charles says. She also advises approaching fast food with caution and checking its nutrition info. A salad or sandwich may contain 80 percent of your daily recommended sodium.

“Cut back on sugary drinks,” she says. “Most people don’t realize that one 20 oz. soft drink has the same amount of sugar as 18 chocolate chip cookies.” She cautions that iced tea, apple and orange juice often have way more sugar than our bodies need. For healthier drink options, Dr. Charles suggests water, almond milk and homemade juice-flavored drinks made from fruit.

Too much alcohol puts you at significant risk for heart disease. “Alcohol has a lot of carbohydrates,” she says. “Excessive alcohol increases the risk of hypertension and high cholesterol.”

Focus on emotional health and wellness.

“This is an exceedingly stressful time with the Covid pandemic, virtual learning for children or family members sick or lost,” Dr. Charles says. “Take time to look inward. Assess your stress, anxiety and level of depression. Seek help if needed. There are actual cardio abnormalities related to stress and anxiety. Find activities that bring you joy. Take time to make sure you are feeling well physically and emotionally.”

The doctor’s Instagram account @drsandycharles provides followers health tips, motivation and her perspective on marriage and motherhood to nearly 11,000 followers.

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