Healthy Living. Healthy Heart.

Heart doctor follows his own tips for good heart health

by MICHELLE NUNNALLY

Since 1950 heart disease has been the leading cause of death in the United States, according to the Centers for Disease Control and Prevention (CDC). Fortunately, many of the risk factors associated with heart disease can be reduced by choosing to live a healthier lifestyle.

Shiv Agarwal, M.D., F.A.C.C., F.S.C.A.I. with Atlanta Heart Associates, P.C. believes eating a balanced diet, exercising regularly, staying active, not smoking, screening for risk factors, avoiding stress, and maintaining good sleeping habits are all important to achieving the best heart health.

“In today’s hectic lifestyle, eating healthy is one vital thing everyone should do,” says Dr. Agarwal. He stresses the need to include fruits, vegetables, whole grains, and lean meat in one’s daily diet while avoiding saturated and trans fats. These fats can lead to an increased blood cholesterol level which could cause plaque to build up in blood vessels, increasing the risk of heart attack or stroke.

Dr. Agarwal explains that the heart is essentially a muscle that benefits from exercise. “As the heart rate goes up,” says Dr. Agarwal, “the heart beats stronger and pumps out more blood, keeping the heart strong.”

The American Heart Association recommends adults get 150-minutes of moderate activity or 75-minutes of vigorous activity every week. Dr. Agarwal agrees. “The benefits of exercise in managing hypertension (high blood pressure), diabetes, and mental health cannot be overstated.”

In his own life, Dr. Agarwal finds it easier to stick to a workout plan by choosing activities you love like walking briskly, running, biking, swimming, high intensity training or any other activity that gets you up and moving. He recommends including family and friends in the activities to make it successful.

“My wife is my workout partner,” says Dr. Agarwal. “On weekends we do family workout time at the gym or spend time hiking, biking, and playing at the park. Engaging in physical activity as a family affair has helped me stick to a routine.”

Staying active isn’t just about exercise. Dr. Agarwal recommends not sitting in one place for long. This helps prevent the formation of blood clots in deep veins. He also suggests parking your car farther out in parking lots so you can walk more and using standing workstations.

“Most of our staff at Atlanta Heart Associates stand while reviewing charts in an effort to promote an active lifestyle culture in our offices,” says Dr. Agarwal.

The CDC lists smoking among its risk factors for heart disease. If you are a smoker, quit smoking. “It can be challenging, but it’s never too late to seek help,” encourages Dr. Agarwal. If you have a partner or friend who smokes, Dr. Agarwal suggests trying to quit together so you can support each other. He recommends talking to your doctor or calling the CDC’s free initiative at 1-800-QUIT-NOW. If you aren’t a smoker, Dr. Agarwal says it’s important to avoid secondhand smoke.

Living healthier is a big part of heart health, but it’s also vital to make and keep annual check-up appointments with your doctor.

“These days, I see a lot of young people in their 20s and 30s with significant heart disease with no family history or established risk factors,” says Dr. Agarwal. “I cannot stress enough the importance of timely annual screenings.” High blood pressure and diabetes – known as the silent killers - can remain undiagnosed for years, manifesting as a life-threatening heart attack or stroke. With annual physicals, diseases may be discovered early and treated.

Dr. Agarwal understands the challenges of incorporating heart healthy habits in our busy lifestyles but making a few changes and sticking to them can be lifesaving.