Taking care of your heart is not just about exercise and losing weight. While additional studies are needed, new and emerging research suggests that each of the following may be pleasurable ways to help boost heart health. (Moderation is key, though, with every one!) Protect your ticker with these heart-right moves.
Drink coffee
Coffee has long been linked to a reduced risk for diabetes, a disease marked by high levels of blood sugar that threaten the heart. And now experts understand more about coffee’s potential protective effects. A recent study published in The American Journal of Clinical Nutrition showed that women who regularly drank decaf or regular coffee at lunchtime had a reduced risk of type-2 diabetes compared to those who didn’t drink java. What does coffee have to do with diabetes? The study’s researchers believe that the beverage’s nutrients may help slow digestion and help support healthy blood sugar levels.
Other new and emerging research suggests that coffee consumption helps support the cardiovascular system by fending off chronic inflammation and promoting the production of HDL “good” cholesterol. You can drink to that!
Sleep more
Recent research from Wake Forest University linked sleep deprivation to belly fat, which plays a big role in inflammation. So go ahead and ditch the guilt: Hit the snooze button and aim to clock at least six to eight hours each night.
Nibble on dark chocolate
We’re all aware of this, but its worth repeating since chocolate doesn’t fit into
everyone’s idea of a “healthy” diet. Several studies have shown that chocolate may benefit more than just your taste buds. Most recently, a German study that tracked subjects for 10 years found that chocolate eaters had healthier hearts. More specifically, compared to those who ate less chocolate, people who ate about 1 ounce of chocolate per day had lower blood pressure and a lower risk of having a heart attack or stroke. Flavanoids, the nutrients found in cocoa, support healthy blood vessels and overall
heart health. To get the most benefit with the fewest calories enjoy about an ounce of dark chocolate per day.
Seek stress relief
Taking a time out for self-care such as a getting a pedicure, doing some journaling or taking a walk in nature can help you stay clear-headed, supports healthy blood pressure levels and reduces your reaction to stress, all of which helps your heart.
Eat popcorn
A study from the University of Scranton found that many whole-grain foods like popcorn are as rich as fruits and vegetables in polyphenols, a type of heart-healthy antioxidant. Opt for air-popped popcorn sprinkled with a little olive oil or try a low-fat microwave pop.
Spend time with friends
Carve out a couple of hours to get together with friends regularly and your body and mind will thank you. People with many social ties tend to have lower blood pressure and they’re more likely to be physically active.
Photo: Live with gusto. Incorporate self-care into your hearthealthy lifestyle.
Feed your heart Keep stress at bay
Your heart will thank you
February is awash in Valentine’s Day hearts, but it’s also American Heart Month — a reminder to pay attention to our physical hearts.
For some, February is a happy time with a friend, partner or loved one. For others, the month may be emotionally stressful. This emotional stress ― whether it’s brought on by grief, anger, loss or death of a loved one; domestic abuse or arguments; or physical illness or surgery ― can be so bad that it feels like your heart is breaking.
And in a way, it is.
This condition is broken heart syndrome, also known as takotsubo or stress-induced cardiomyopathy. It affects just part of the heart, temporarily disrupting its usual pumping function. The rest of the heart continues to work properly or may even squeeze, or contract, more forcefully.
With treatment, broken heart syndrome usually reverses itself in days or weeks.
Emotional stress can increase the level of stress hormones, such as cortisol, which play a major role in stress-induced heart failure, although it’s not known exactly why or how.
This condition occurs more commonly in women after menopause. However, it also affects young women, as well as men. People with anxiety or depression also are at higher risk. Heart disease remains the No. 1 killer for men and women, so people of all ages should take it seriously.
Stress is universal
Virtually everyone has experienced stress at one time or another — a feeling of emotional or physical tension that can come from any event or thought that makes you feel frustrated, angry, or nervous.
Many people, over the course of their lives, have experienced acute (or short-term) stress, a physiological and psychological reaction to a specific event that goes away quickly, such as giving a speech (if you are nervous about public speaking), hitting the brakes suddenly to avoid an oncoming car, or having a fight with your partner. Chronic stress, however, is a consistent sense of feeling pressured and overwhelmed over a long period of time — it could result from a toxic work environment, for instance, or caregiving, or being unable to pay your bills.
“Stress is sometimes underrecognized as a risk factor for heart disease,” says cardiologist Rachel Lampert, MD.
In fact, some experts go further to say that stress is a leading risk factor for heart disease — the biggest killer in the United States—up there with unhealthy diet, physical inactivity, smoking, excessive alcohol use, and obesity.
Your heart is at risk: long-term or short-term
There are several pathways through which stress can lead to heart disease.
“Long-term — or chronic — stress can cause higher levels of inflammation in the body that contribute to increases in plaque buildup in the arteries — and that can lead to such problems as coronary artery disease,” says Dr. Lampert.
Coronary artery disease can lead to heart attack, abnormal heart rhythms, and heart failure.
Also, stress drives an increase in catecholamines, hormones made in the adrenal glands. One catecholamine is adrenaline, the “fight or flight” hormone, which increases mental alertness during stressful situations. But adrenaline also causes the heart to beat faster and raises blood pressure. Too much of that, over time, can eventually damage the heart. Prolonged elevations of another stress hormone, called cortisol, also increase blood pressure, as well as blood sugar,
cholesterol, and triglycerides.
For a person living with chronic stress, the result can be chest pain, irregular heartbeats, shortness of breath, and an increased risk of heart attack and stroke.
Short-term stress can have an impact as well.
“For example, in people who already have a buildup of plaque in their arteries, the surge of adrenaline can sometimes contribute to a plaque rupturing, resulting in a blood clot that could grow large enough to block blood flow completely and cause a heart attack,” Dr. Lampert says.
In people with pre-existing heart problems, such as arrhythmias (abnormal heart rhythms), sudden stress can exacerbate their symptoms, Dr. Lampert adds.
Be aware of heart “break” triggers
But even without pre-existing conditions, the impact is real. Broken heart syndrome is another consequence of stress and can affect everyone, but women — especially those post-menopausal, are noticeably at risk.
Broken heart syndrome, or stress-induced cardiomyopathy, happens when stress levels escalate, resulting in a surge of stress hormones and adrenaline produced by the body. Cardiomyopathy weakens the heart muscle, making it difficult for the heart to pump blood to other parts of the body. The result can be symptoms that mimic a heart attack.
And like a heart attack, chest pain is the most common symptom. Other symptoms include: shortness of breath, loss of consciousness or fainting, also rapid or irregular heartbeats, or palpitations.
Usually, people with broken heart syndrome don’t have coronary artery disease or blocked heart arteries. A health care professional will evaluate the cause and determine appropriate care.
Treatment can require special heart medicines. With these medications, the heart muscle usually recovers quickly without permanent damage. However, broken heart syndrome can recur after another stressful event.
Nutrition strategies that make a difference
By Dr. Michael Miller
A healthy diet and lifestyle are your best weapons in the fight against heart disease. Whether eating at home, dining out or at a party, we can still enjoy ourselves while practicing a healthy lifestyle.
Consider these 10 tips to maintain heart health year-round.
Hors d’oeuvres anyone?
Among the most heart healthy starters are raw vegetables, particularly broccoli and cauliflower because of their high fiber content. Hummus, which contains good monounsaturated fats, is among the most heart healthy dips are hummus,
Carbs beget carbs. Eating simple carbohydrates doesn’t make us feel as full as eating fat, so if you are overzealous in avoiding fats you may overindulge in total calories. When snacking, stick with carbs that contain vitamins and fiber (e.g., apples) rather than those without nutritional value (e.g., pretzels). Consider healthy fat sources including avocados, walnuts and almonds.
Choose fish over red meat.
Include fish in your menus. Coldwater fish contain protective omega-3s, which have been shown to reduce the risk of sudden cardiac death. Among your best choices are wild salmon, sardines and herring (without the cream sauce). Whatever meat you choose, have the gravy or sauce served on the side and limit table salt.
Color is everything. The more colorful the vegetable, the more heart-protective antioxidants contained within. Steaming is better than using the microwave for preserving nutrients. However, oversteaming or boiling will remove many of these heart healthy elements.
Hold the bagels. The average bagel will cost you more than 200 calories, even before the dousing of an additional 50-100 calories of butter or cream cheese. If you like lox, keep in mind that about 75% of the protective omega-3 fats in salmon are lost when converted into lox by the smoking process.
Don’t come to a party starving. You’ll overindulge. Eating one meal a day slows down the rate at which we burn calories. That is especially important to keep in mind as we age, because our metabolic requirements are reduced by an average of 5 calories daily. Therefore, eat frequently throughout the day but in small to moderate quantities.
You can have your chocolate and eat it too! That is, if it’s dark. Pure dark chocolate contains a very high amount of catechins (a heart healthy antioxidant). Enjoy it with black grapes and wash it down with a beverage containing natural cocoa powder or tea, additional excellent sources of these heart healthy compounds. Get in your exercise. Especially on those occasions when you do overindulge, try to work off those extra calories. While aerobic activity has been emphasized for maintaining cardiovascular health, recent studies show that walking is also quite effective. There are about 2,000 steps per mile. Take 6,000-10,000 steps daily to maintain heart health.
Have a hearty laugh. Very few things in life are better than a good laugh and it turns out that laughing heartily is good for the heart. One recent study even demonstrated that laughing during mealtime reduces the surge in blood sugar levels. Enjoy the lighter side of life with family and friends as much as you can.
Photo: Good food is good medicine. According to the Heart Foundation, a heart healthy diet is a pattern, that doesn’t just focus on one nutrient or food, rather it focuses on many different aspects of your food.
Photo: Managing emotional stress is an essential component of a heart healthy lifestyle. Some experts consider stress a leading risk factor for heart disease — up there with unhealthy diet, physical inactivity, smoking, excessive alcohol use, and obesity.
HEALTH MEMOS
‘They have always been there for me’
Almost 30 years after first heart attack, Valley Stream grandmother again turns to Mount Sinai South Nassau for expert cardiovascular care
Anita Rothenberg, 70, was only 37 and raising two children in 1993 when she suffered her first heart attack. With help from Mount Sinai South Nassau physicians and staff, she survived and thrived, living a full life in Valley Stream as a mother and nursery schoolteacher. Doctors prescribed medication, a heart-healthy diet, and an exercise program, and recommended regular cardiology checkups.
Smyrlis, MD, Mount Sinai South Nassau cardiologist and Robin Varghese, MD, cardiovascular surgeon at Mount Sinai Fuster Heart Hospital.
Then, almost 30 years later in November 2022, Ms. Rothenberg experienced another lifethreatening encounter with heart disease. Once again, she depended on Mount Sinai for help.
“I went to feed my cat, and my husband found me on the floor. I was dazed and incoherent,” she recalled. “He dialed 911, and I was transported to Mount Sinai South Nassau’s emergency room and seen by Dr. Smyrlis.”
Athanasios Smyrlis, MD, a board certified cardiologist who specializes in invasive cardiology, diagnosed Ms. Rothenberg with ischemia—a condition that deprives the heart of adequate blood flow caused by a blocked coronary artery—and performed an angiogram, which revealed three blocked arteries. She was referred to cardiovascular surgeon Robin Varghese, MD, Associate Professor of Cardiovascular Surgery at the Icahn School of Medicine at Mount Sinai. A few days later, Ms. Rothenberg underwent triple bypass surgery with Dr. Varghese at Mount Sinai Fuster Heart Hospital in Manhattan.
Today, Ms. Rothenberg is enjoying retirement and life as a grandmother. At the same time, she continues rehabilitation therapy for her heart at Mount Sinai South Nassau Cardiovascular
Rehabilitation in Oceanside, and continues to depend on the hospital for follow-up care.
“The care you are given is so much a part of the healing process,” she said. “I asked a thousand questions, but they were so there for me. From the guy who took me to radiology to the nursing staff, they were all amazing. It plays a big part in how you feel there in the hospital.”
Mount Sinai South Nassau’s clinical and interventional cardiac program is one of the busiest in New York State, experiencing a high volume of patients who undergo cardiac catheterizations and percutaneous coronary interventions, along with electrophysiology procedures, including devices and ablations. The Mount Sinai South Nassau cardiac unit is the only one on Long Island affiliated with the worldrenowned Mount Sinai Fuster Heart Hospital in Manhattan; The Mount Sinai Hospital is ranked No. 4 in the nation for cardiology, cardiac surgery, and vascular surgery by U.S. News & World Report® for 2024-25.
Mount Sinai South Nassau plans to further expand its cardiovascular services and has applied to the New York State Department of Health to start an open-heart surgical program.
Patients like Ms. Rothenberg who are treated at Mount Sinai South Nassau have access to a comprehensive network of board certified cardiologists and cardiac surgeons. They treat the full range of cardiovascular conditions, from coronary artery disease to hypertension prevention and management, and in most cases, right in the patient’s own community.
Mount Sinai South Nassau is ranked “High Performing” in heart failure and heart attack by U.S. News & World Report®. A recipient of the Healthgrades Excellence Award for Coronary Intervention and Five-Star rating for Coronary Interventional Procedures while earning a place on the Healthgrades listing of the top 10 percent in the nation for Coronary Interventional Procedures, the hospital is designated a four-star achiever by the American College of Cardiology. For more information or to schedule an appointment, call 1-877-SOUTH-NASSAU.
One Healthy Way Oceanside, NY 11572 • 877-SOUTH-NASSAU (877-768-8462) • www.mountsinai.org/southnassau
Stress management: Zen and the art of heart-brain harmony HEALTH MEMO
Happy heart, happy life
What’s one of the most significant contributors to heart troubles and brain fog? You guessed it, stress. It is a pesky little thing that seems to sneak into our lives when we least expect it. Check out neuroscientist Dr. Keith Darrow’s stress-busting strategies.
Start with a classic: deep breathing. It might sound simple but taking a few moments to focus on your breath can work wonders for your stress levels. Close your eyes, inhale deeply through your nose, hold for a few beats, and then exhale slowly through your mouth. Repeat as needed.
Next up: movement. Stress-reducing exercises can be game-changers. Whether hitting the yoga mat, jogging or dancing around your living room getting your body moving is a surefire way to lift your spirits.
A favorite: self-care. Whether it’s a bubble bath, curling up with a good book, or spending time with loved ones, find relaxing activities that bring you joy. Try power of perspective. Sometimes, all it takes to conquer stress is a shift in mindset. Try reframing negative thoughts into positive affirmations, practicing gratitude, or simply remind yourself you’re doing the best you can with what you’ve got. Positivity can go a long way.
Last but not least: boundaries: Learning to say no, setting realistic expectations for yourself, and carving out time for rest and relaxation are all essential components of stress management. Remember, it’s okay to put yourself first sometimes. You can’t pour from an empty cup!
Pick and choose what works best for you, and don’t be afraid to experiment until you find your perfect stress-relief formula. After all, when it comes to living our best lives, nobody has time for stress to get in the way!
(516) 788-7830 ilovehearing.com
Compassionate care that enriches lives HEALTH MEMO
The only skilled nursing facility in Oceanside, Oceanside Care Center is a 100-bed rehabilitation and nursing center that has been a part of the community’s fabric for more than 50 years. Their unique approach allows them to provide patient-centered care in a way that no other facility can. OCC specializes in an array of different services, from short-term rehab to long-term care.
Oceanside Care Center provides unrivaled residentcentered care. Under the guidance of the highly skilled, professional staff, the team customizes a care plan matched to specific needs and abilities. The nursing team consists of registered nurses, licensed practical nurses and certified nursing assistants who are driven to build warm and compassionate bonds with residents.
The unique and intimately sized facility attracts many residents who enjoy a meaningful relationship forged between devoted staff members, residents and their families. Many staff members have worked at Oceanside Care Center for over
25 years and take great pride in the compassionate care they provide every single day.
With private and semi-private rooms, OCC offers many comforts that create a homelike atmosphere, including complimentary flat screen TVs in every room and three home cooked meals a day. Residents enjoy numerous activities and
events that take place daily, and the kind and caring staff make it feel as if they never left home. The comfortable setting allows residents to focus on regaining their strength and independence while empowering them to enjoy fruitful lives with their families and friends. Come in for a tour today!
Anita Rothenberg, of Valley Stream, is able to enjoy retirement and life as a grandmother thanks to the teamwork of Athanasios
Catholic Health first to implant Dual Chamber Leadless Pacemakers
Adistinct sub-specialty within the field of Cardiology is Electrophysiology, the treatment of arrhythmia—or irregular heartbeat—using the body’s natural electrical current.
St. Francis Heart Center is a national leader in Electrophysiology, consistently out in front in first use of the most advanced therapies and supporting technologies. St. Francis Heart Center physicians recently were “first in the nation” to make use of next generation leadless pacemakers, able to assist both the upper and lower chambers of the heart in maintaining a healthy heartbeat.
“Some patients need two devices implanted, one in each chambers of the heart; one in the ventricle, one in the atrium,” explains Vinni Jayam, MD, who led a team at St. Francis Hospital in performing the first such implant in Nassau County. “The devices talk to each other through the blood. This system, developed by Abbot Laboratories, eliminates the need for leads, or wires, and reduces the risk of complications including infection.”
Russell Chen, MD, at Good Samaritan University Hospital implanted the new dualchamber leaderless pacemaker in a patient from Lindenhurst.
“The devices work in harmony, communicating with each other to pace the heart from both the upper and lower
chambers,” Dr. Chen explained. “Better still, there are no leads, which preempts potential infections. For patients at high risk of bacterial infection, this device simplifies the mechanics of the procedure.”
Both doctors’ patients are doing fine and are happy to be getting back to their favorite
Health memos are supplied by advertisers and are not written by the Herald editorial staff.
pursuits. Joyce Berkman of credits Dr. Jayam in giving her back her energy.
“I love that man!” said the 82-year-old Queens resident. “Besides being brilliant, he is gentle and immensely talented. I call him Dr. Golden Hands!”
58-year-old James Riggs of Lindenhurst is back to attending classic car shows, as he awaits the birth of his first grandchild.
Both Dr. Vinni Jayam and Dr. Russell Chen are part of St. Francis Heart Center, which offers electrophysiology services a several Catholic Health locations throughout Long Island.
To schedule a consultation with a Catholic Health physician near you, call (866) MY-LI-DOC.
The Parker Jewish Institute wins 2024 eHealthcare Leadership Distinction
The Parker Jewish Institute is proud to announce that its “We’re Full of Life” video won the Distinction Award in the “Best Long Video Content –Over 2 Minutes” category of the 2024 eHealthcare Leadership Awards. This recognition highlights Parker’s commitment to uplift its patients and residents with activities that emphasize positivity and friendship, fostering wellbeing and overall health.
Parker recognizes that many older adults grapple with serious health conditions that are triggered or exacerbated by social isolation and loneliness. Parker averts social isolation with programs that promote engagement and community. Residents and patients look forward to Parker’s drum circles, adaptive pickleball, physical therapy, music programs, multicultural celebrations, arts and crafts, support groups and more. At Parker, engaging the Institute’s patients and residents is a health priority.
“Parker is very attuned to the importance of social connection and the significant role it plays in emotional wellbeing and overall health. By offering a
variety of activities to our patients and residents, we help them strengthen relationships that help them stay happier, and healthier,” said Parker Jewish Institute President and CEO Michael N. Rosenblut.
Alan Ginsberg, President of LIXI Studios, and his team filmed and edited the award-winning video.
The eHealthcare Leadership Awards recognize outstanding health websites and digital initiatives, underscoring the role of digital communications in
achieving healthcare organizations’ business objectives. The awards program, now in its 25th year, draws over 1,000 entries annually.
About The Parker Jewish Institute for Health Care and Rehabilitation
The Parker Jewish Institute for Health Care and Rehabilitation is headquartered in New Hyde Park, New York. The facility is a leading provider of Short-Term Rehabilitation and Long-Term Care. At the
forefront of innovation in patient-centered health care and technology, the Institute is a leader in teaching and geriatric research. Parker Jewish Institute features its own medical team, and is nationally renowned as a skilled nursing facility, as well as a provider of community-based health care, encompassing Home Health Care, Medical House Calls, Palliative Care and Hospice. Parker Jewish Institute is also home to Queens-Long Island Renal Institute (QLIRI) - providing patients with safe, comfortable Hemodialysis treatments in a relaxed setting — as well as PRINE Health — a Vascular Center offering advanced vascular services. The Center and QLIRI further Parker’s ability to expand access to essential health-care services to adults in the greater New York metropolitan area. For more information, visit parkerinstitute. org or call (877) 727-5373.
Change is an important part of living with heart disease or trying to prevent it. A jump in blood pressure or cholesterol earns you a lecture on healthy lifestyle changes. Heart attack and stroke survivors are often told to alter a lifetime of habits.
Some people manage to overhaul their exercise pattern, diet, and unhealthy habits with ease. The rest of us try to make changes, but don’t always succeed.
Instead of undertaking a huge makeover, you might be able to improve your heart’s health with a series of small changes. Once you get going, you may find that change isn’t so hard. This approach may take longer, but it could also motivate you to make some big changes.
Here are small steps to get you on the road to better health.
Walk on. Take a 10-minute walk. If you don’t exercise at all, a brief walk is a great way to start. If you do, it’s a good way to add more exercise to your day.
Give yourself a lift. Lifting a hardcover book or a two-pound weight a few times a day can help tone your arm muscles. When that becomes a breeze, move on to heavier items or join a gym.
Eat one extra fruit or vegetable a day. Fruits and vegetables are inexpensive, taste good, and are good for everything from
Keep on tickin’ Small steps make a difference
your brain to your bowels.
Make breakfast count. Start the day with some fruit and a serving of whole grains, like oatmeal, bran flakes, or wholewheat toast.
Stop drinking your calories. Cutting out just one sugar-sweetened soda or calorie-laden latte can easily save you 100 or more calories a day. Over a year, that can
translate into a 10-pound weight loss.
Have a handful of nuts. Walnuts, almonds, peanuts, and other nuts are good for your heart. Try grabbing some instead of chips or cookies when you need a snack, adding them to salads for a healthful and tasty crunch, or using them in place of meat in pasta and other dishes.
Sample the fruits of the sea. Eat fish or
other types of seafood instead of red meat once a week. It’s good for the heart, the brain, and the waistline.
Wash your hands often. Always important, this matters so much more since the pandemic. Scrubbing up with soap and water often during the day is a great way to protect your heart and health. Besides Covid-19, the flu, pneumonia, and other infections can be very hard on the heart.
Breathe deeply. Try breathing slowly and deeply for a few minutes a day. It can help you relax. Slow, deep breathing may also help lower blood pressure.
Count your blessings. Taking a moment each day to acknowledge the blessings in your life is one way to start tapping into other positive emotions. These have been linked with better health, longer life, and greater well-being, just as their opposites chronic anger, worry, and hostility contribute to high blood pressure and heart disease.
Photo: Caring for your heart through a healthy diet and regular physical activity is the secret weapon to preventing heart disease. While many may assume that popping a few pills that your healthcare provider prescribed is enough to quell symptoms or prevent a heart attack, the real preventative power lies with real changes to your lifestyle, which can reduce the risk for heart disease by as much as 80 percent.
It’s all connected What’s good for the heart is also good for the brain
You already know that looking after your heart allows you to enjoy better cardiovascular health, but now it seems you could be doing your brain a favor for the future, too.
Current studies have found evidence that heart health is linked to brain health and the sooner you start looking after your heart, the better the benefits to your brain in the long-run. But just what is the connection between these two parts of the body, and how can you ensure their optimal functioning throughout your life?
Healthy heart equals a bigger brain
A recent study that appeared in the journal Neurology has shown that caring for your heart in your 20s could lead to better brain health in middle age.
To test this theory, 518 people were monitored for 30 years. Their heart-health measurements were taken at the beginning of the study when they were in their 20s, with follow-up tests every two to five years and a brain scan after 25 years.
Researchers found that the larger a participant’s brain volume, the better their heart health. Those who had a large brain volume relative to the size of their head when the study started maintained a higher volume later down the line. What’s more, brain shrinkage was linked to lower cognitive function scores and an increased risk of stroke among the middle-aged participants.
But if you’ve passed your 20s that doesn’t mean there’s nothing you can do to improve your heart and brain health.
A risk to your heart is a risk to your brain
JAMA research discovered that middle-aged people who were at risk of having a stroke or a heart attack were more likely to develop the changes to the brain that cause Alzheimer’s disease.
A group of 346 people in their 50s without any kind of
dementia was assessed for cardiovascular issues. After nearly 25 years, these same participants received a brain scan and the results were significant 61 percent of the participants who had at least 2 cardiovascular risks in middle age had developed amyloid protein fragments, which are linked to Alzheimer’s Disease.
Although these brain changes do not necessarily lead to Alzheimer’s disease, this study does suggest that it’s never too late to look after your heart if you want to change the future of your brain health.
Keeping your heart and brain healthy
After reading about the results of this research, you’re probably wondering how can you boost your heart health as well as your brain health.
It’s simple. Actually, it’s the American Heart Association’s list of heart-healthy factors, Life’s Simple 7. These recommendations were used by the scientists behind the
Neurology study to evaluate the heart health of their participants when they were in their 20s. For every point participants missed from Life’s Simple 7, they presented with one year of age-related brain shrinkage in their brain scans. Because following these measures can clearly lead to better heart and brain health, it’s a great idea to start working toward them today. On top of talking to your doctor, here’s a handy rundown of all seven points:
Quit smoking — now. If you smoke you have a higher risk of developing cardiovascular diseases which, as we now know, can also affect your brain health. Put out that cigarette once and for all.
Get more exercise. Plenty of physical activity strengthens your heart, lowers your blood pressure, and improves your overall fitness. Aim for at least 150 minutes of moderate exercise each week.
Lose weight. By losing excess weight you remove unnecessary strain on your heart and blood vessels. Exercising regularly could help you maintain a healthy weight.
Improve your diet. A heart-healthy diet upgrades wholesome products from all the food groups and limits ingredients that negatively affect your heart without offering any nutritional value.
Reduce your blood sugar level. Lower the amount of sugar you consume as part of a heart-healthy diet. Our bodies turn most of what we eat into blood sugar (glucose) to use for energy, but too much strains the heart.
Control your cholesterol. A heart-healthy diet can also go a long way in keeping down dangerous cholesterol levels, which can lead to clogged arteries, heart disease, and stroke. Manage your blood pressure. High blood pressure puts you at risk of heart disease and stroke because of the strain on your heart and arteries. Following the other 6 measures can also help lower your blood pressure.
Photo: Current research suggests that exercise, eating right and other heart-healthy habits are good for the brain, too.
Going nuts for nuts!
These tasty gems can be a healthy food — just be careful of their salt (sodium) and calories
A handful of nuts a day (about 1/4 cup) promote health, can improve glycemic control, lower your risk of heart disease and help prevent a heart attack. The Nurses Health Study showed that those who ate five ounces of nuts (about size of airline packet of nuts) had one-third fewer heart attacks than those who rarely or never ate nuts.
Nuts do not have cholesterol but they do have fat. You can count on 160-200 calories per one ounce of nuts.
The good news is most nuts in moderation are health promoting. Nuts contain monounsaturated (as in olive oil) or polyunsaturated fats (as in flaxseed) and much better for your heart, arteries and immune system than the fat in beef, pork and dairy products. Nuts are rich in protein, fiber, vitamins and minerals. Avoid most nuts grown below the equator (coconut or palm used in ethnic dishes and found in processed foods) since these nuts and their oils have more artery clogging saturated fats. Nuts have a high-ranking, tasty place as part of a healthy diet.
Walnuts: Rich in heart-healthy Omega 3 fats, Vitamins B-1 (thiamin), B-6, folic acid; high in magnesium, zinc, and potassium and protein. Eat frequently.
Almonds: Rich in monounsaturated fats,
niacin, vitamin E, and phytosterol; high in magnesium, potassium, iron, calcium and protein. Eat frequently.
Pistachios: Rich in vitamin A, phytoster-
ols and potassium; high in, vitamins B6 and thiamin, phosphorus, and protein. Lower in total fat than most nuts. Eat moderately.
Hazelnuts: Rich in folic acid; high in
NASSAU UNIVERSITY MEDICAL CENTER
WE’RE EXPANDING SERVICES
NUMC’s new clinical services can help all Nassau residents focus on preventative health care in 2025. We’ve recently expanded these offerings and have longer hours to make staying healthy more convenient than ever before.
monounsaturated fat, Vitamin E, potassium, manganese. Eat moderately.
Pecans: Rich in monounsaturated and polyunsaturated fats; high in vitamin A, manganese, zinc, plant sterols and fiber. Eat moderately.
Peanuts: Technically a legume yet our body uses it more like a nut. High in protein, plant sterols and folic acid. Good source of fiber, niacin and vitamin B6. Eat moderately.
Brazil Nuts: Higher in saturated fat than most nuts they are an excellent source of the powerful anti-oxidant selenium. Eat one nut a day,
Cashews: Have more saturated and less polyunsaturated fats than other nuts. Also, contain magnesium and phosphorus. Eat rarely.
Macadamia: Typically processed in peanut oil. Higher in saturated and lower in polyunsaturated and monounsaturated fats than most nuts. Eat rarely.
Crunchy nuts are petite powerhouses of taste and nutrition. Just practice moderation. A little goes a long way.
NASSAU HEALTH CARE UPDATE
Photo:
Trying to live your heart healthiest life? Here’s a recap of what a heart healthy day can look like.
6 a.m.: Eat oatmeal. The heart healthy breakfast has long been touted as a high fiber heart healthy favorite by doctors, but now studies indicate that eating oatmeal may go beyond the fiber benefits. Seems the bioactive compounds found in oats may provide additional cardio protective benefits helping you ward off heart disease.
7 a.m.: Workout. Morning workouts can be beneficial for heart health. A study from Appalachian State University found that found that patients who exercise in the morning, specifically at 7 a.m., experienced a 10 percent reduction in their blood pressure. In fact, patients with coronary heart disease not only benefit from morning workouts but also show improved tolerance towards depression and have better quality of life.
10 a.m.: Snack on an apple. While several tasty snacks like nuts and yogurt are also heart healthy, an apple may be the way to keep the cardiologist away. Seems apples are associated with a lower risk of death from both coronary heart disease and cardiovascular disease in the Iowa Women’s Health Study, which tracked 34,000-plus women for nearly 20 years.
A day in your life A plan for
a heart healthy day
What’s more, researchers found that frequent apple eaters had the lowest risk of suffering strokes compared with non-apple eaters. What makes the fall fruit so special?
Strong antioxidant flavonoid compounds found in apples like quercetin may preventing “bad” LDL cholesterol from triggering events that send plaque buildup into arteries and cause inflammation.
12 p.m.: Eat 3 ounce of fish (2-3 times per week.) Fatty fish salmon, mackerel, halibut, trout, sardines, and anchovies are high in omega-3 fatty acids.
“These heart healthy fats help reduce LDL cholesterol (often referred to as “bad” cholesterol because it may contribute to atheroscle-
rosis plaque forming in the lining of our arteries) and may increase HDL cholesterol (often called “good” cholesterol because it helps our bodies remove LDL cholesterol from the bloodstream thereby reducing risk of atherosclerosis),” says Neal Malik, DrPH, MPH.
2 p.m.: Take the stairs. Stairs burn twice as many calories as walking. Regular stair climbing reduces your risk of premature death by 15 percent. The Harvard Newsletter says to take stairs whenever you can if you have a choice between them and an elevator. In fact, climb a few flights then get on the elevator. A Harvard Alumni Study found that men who average at least eight flights a day enjoy a 33 percent lower mortality rate than
men who are sedentary.
6-8 p.m.: Eat a Mediterranean dinner. The Mediterranean diet, characterized by a high consumption of vegetables, fruits and olive oil with a moderate intake of protein, is the most heart healthy way to eat. Studies show this diet may reduce heart attack risk. Try tuna with artichokes, olives and tomatoes along with a whole grain roll.
10 p.m.: Get the right sleep. Schedule a healthy seven to eight hours of sleep per night, says Adam Splaver, M.D., board certified in cardiology and internal medicine and co-founder of NanoHealth Associates, a practice that explores the molecular level of cardiovascular disease.
What’s more, if you snore and haven’t been checked for sleep apnea, the stoppage of breathing while you sleep, alert your doctor right way. A study of over 6,000 patients with Obstructive Sleep Apnea had a higher risk for cardiovascular events.
This is just one day in the life of your heart, on how to keep a healthy heart. Make everyday heart healthy.
Photo: Some factors like genetics may make you more prone to heart disease, but the best way to avoid cardiac (or heart) issues is to take good care of your heart health. Many risk factors can be modified or controlled, according to the American Heart Association.
Lifesaving Heart Care Close to Home
In 1993, Anita Rothenberg of Valley Stream was first admitted to Mount Sinai South Nassau’s ER in Oceanside and treated for a heart attack at the age of 37. She recovered, raised a family and worked as a teacher on Long Island for the next 29 years. Then, in November of 2022, an angiogram showed three blocked arteries. She underwent triple bypass surgery a few days later at Mount Sinai Fuster Heart Hospital in Manhattan and completed her cardiac rehabilitation close to home at Mount Sinai South Nassau.
Mount Sinai South Nassau o ers comprehensive heart care for Long Islanders, and has received the following ratings and quality awards:
• Rated High Performing in heart attack and heart failure from U.S. News & World Report ® for 2024-2025
• Healthgrades America’s 100 Best Hospitals for Coronary Intervention™
