HarnessPowertheof You for Heart Health

Knowledge is power, and the more you learn about your health, including your heart health, the more you can be proactive about managing your health. A healthy heart is central to overall good health. Embracing a healthy lifestyle at any age can prevent heart disease and lower your risk for a cardiovascular-related health condition.

According to Dr. Prasanna Sugathan, board certified cardiologist with Imperial Health, when people think about their heart health, they often focus on things they need to stop doing instead of things they can choose to start doing to improve their cardiovascular health. “I like to tell my patients about the power they have to help their body do what it’s designed to do,” says Dr. Sugathan. “We have miraculous bodies with intricate metabolic and physiologic capabilities that don’t need to think about it to function. Because this occurs without direct supervision, so to speak, often we take it for granted. In a stress-filled lifestyle, we tend to overlook that what we consume as food, what we are exposed to in our environment, how much we move our bodies, can and does affect our magnificent metabolic machinery. Making choices to help one’s body perform at its best is something we can all do to improve our overall health as well as heart health. It’s up to each of us to seize that power.”

Dr. Sugathan adds that you are never too old or too young to begin taking care of your heart. “You are in direct control over many things that can influence your heart health. It’s up to you to choose how seriously you take this responsibility.”

Some people find it easy to adopt a healthy lifestyle, while others focus on what they should do only after being diagnosed with health problems such as high blood pressure, high cholesterol, diabetes or even a heart attack or stroke. “Whatever your inspiration, know that the benefits of a heart-healthy lifestyle are worth the effort, as it promotes good overall health. You’ll help prevent high blood pressure, diabetes and other chronic diseases. You can also modify your risk for certain cancers with some lifestyle changes.”

Not sure where to begin? Dr. Sugathan says to choose just one healthy habit to start. As you gain control, add another, then another.

“Soon, you’ll feel empowered instead of overwhelmed. If you need guidance, ask your doctor. We are here to help you; but remember, YOU are the one with the POWER to do something.”

by Kristy Como Armand

Dr. Sugathan wholeheartedly recommends a heart-healthy whole foods lifestyle. Consume the best quality, least processed food items and eliminate most pre-made foods. “Try this plan for a month and see how you feel,” she says. “Focus on eating more green leafy vegetables, different colors of vegetables, berries and fruits, whole grains, legumes, seeds, nuts, and the various mushroom varieties that are readily available locally. Seek out the best quality, least processed meat, poultry, fish, eggs, and dairy, consumed in moderation of course. Avoid hormones, antibiotics, pesticides, and other additives through food sources. Label reading helps you make smarter choices. Look over the ingredients list for the few processed items you may need to buy. Look for foods with little added sugars. And eat your calories, don’t drink them! Sodas, juices, creamers, etc. contain large quantities of sugar, while the body requirement for daily sugar intake is zero. High sugar and carbohydrate intake increases insulin levels in the body, which can lead to overeating and weight gain. Replace the unhealthy drinks with filtered water. If you make these dietary changes for a month, you’ll feel better and be more encouraged to maintain a healthier lifestyle.”

• Be more active. You don’t need to join a gym or buy fancy exercise equipment; just move more. Take the stairs, take a walk, dance, work in your yard. Consider creating a buddy system to help motivate each other. Aim for 30 minutes of walking five to six days a week.

• Know and understand your risk factors. This empowers you to take proactive steps toward better health. Work with your healthcare team to understand what your blood pressure is, your cholesterol and blood glucose levels, and treatment goals. If you have a family history that increases your risk, that guides the decisions regarding your treatment.

• Manage stress to help reduce your risk of heart attack, stroke and high blood pressure. Chronic stress elevates stress hormone levels which can have lasting effects on the body. Recognize the stress and manage ways to cope with it, such as meditation, breathing exercises, walking in nature. Ask for help if you’re feeling overwhelmed.

• Restorative sleep is increasingly being recognized as being important. Sleep habits may differ. However, restorative sleep is necessary for all of us.

While YOU are in charge of your own health, Dr. Sugathan adds that it is critically important that if you’re being treated for hypertension, cholesterol, diabetes, and other chronic conditions with medications, any sweeping changes should be done with the oversight of your medical care provider. The healthy changes you make may lead to lower blood pressure and blood glucose levels and other changes requiring a decrease in medication doses.

“The first step in treating heart disease is trying to prevent it altogether,” stresses Dr. Sugathan. “I hope you choose to wield the power you have over your own healthy future.”

To schedule an appointment with Dr. Sugathan in Lake Charles, call 337-312-8281.

by Angie Kay Dilmore