{"id":2390,"date":"2025-02-03T17:00:00","date_gmt":"2025-02-03T22:00:00","guid":{"rendered":"https:\/\/www.bluekc.com\/blueprint\/?p=2390"},"modified":"2025-02-03T17:52:36","modified_gmt":"2025-02-03T22:52:36","slug":"doing-your-part-for-a-healthy-heart-kansas-city-expert-weighs-in","status":"publish","type":"post","link":"https:\/\/www.bluekc.com\/blueprint\/healthier-living\/doing-your-part-for-a-healthy-heart-kansas-city-expert-weighs-in\/","title":{"rendered":"Doing Your Part for a Healthy Heart: Kansas City Expert Weighs In"},"content":{"rendered":"\n<p>Each February, millions around the country and the world indulge in a variety of sweet treats and salty snacks as they celebrate Valentine\u2019s Day and gather in droves to watch the big game. And while it\u2019s perfectly normal for your heart to go pitter patter at the sight of your true love or during the game winning drive, should that feeling persist, it might be time to visit your primary care physician. February is also<a> <\/a><a href=\"https:\/\/www.cdc.gov\/heartdisease\/american_heart_month.htm\" target=\"_blank\" rel=\"noreferrer noopener\">American Heart Month<\/a> \u00ad\u00ad\u00ad\u00ad\u2013 a yearly reminder of the importance of cardiovascular health.<\/p>\n\n\n\n<p>Heart disease is the #1 cause of death for both men and women, but all is not lost. In fact, around 80% of heart disease is preventable. And there are many simple ways to practice preventive care without sacrificing a delicious bite of chocolate here and there. For more information, advice, and tips on how to best take care of your heart, we consulted <a href=\"https:\/\/health.usnews.com\/doctors\/michelle-dew-376351\" target=\"_blank\" rel=\"noreferrer noopener\">Dr. Michelle L Dew, MD, FACC<\/a>, an award-winning, board-certified cardiologist with&nbsp;<a href=\"https:\/\/www.adventhealth.com\/practice\/adventhealth-medical-group\" target=\"_blank\" rel=\"noreferrer noopener\">AdventHealth Medical Group<\/a>.<\/p>\n\n\n\n<p>To start, Dr. Dew walked us through the most common risk factors for heart disease, and how, with just a little bit of consistency and care, you can protect yourself, your family, and your future.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Common Risk Factors<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Age<\/li>\n\n\n\n<li>Family history<\/li>\n\n\n\n<li>Past heart attack<\/li>\n\n\n\n<li>Diabetes<\/li>\n\n\n\n<li>Smoking\/vaping<\/li>\n\n\n\n<li>High cholesterol<\/li>\n\n\n\n<li>Lack of exercise<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Women: Hormones &amp; the Heart<\/strong><\/h2>\n\n\n\n<p>There are three times in a woman\u2019s life where hormones can play a major role in heart disease:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Menarche \u00ad\u00ad\u2013 First occurrence of menstruation.<\/li>\n\n\n\n<li>Pregnancy \u2013 Blood pressure changes, palpitations, etc. are common during pregnancy, but can also be signs of heart disease. If pregnant, talk to your physician to be aware of the warning signs.<\/li>\n\n\n\n<li>Menopause \u2013 Cholesterol and blood pressure increase after menopause begins (the average age is 51), heightening the factors that can lead to heart disease. See your primary care doctor to discuss treatment options.<\/li>\n<\/ol>\n\n\n\n<p>While it\u2019s true that some risk factors are impossible to change (past heart attack, family history, etc.), most of the influences that lead to heart disease can be modified. According to Dr. Dew, focusing on just a few important actions can drastically change your life for the better.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Dr. Dew\u2019s take on the AHA\u2019s Essential 8<\/strong><\/h2>\n\n\n\n<p>The <a href=\"https:\/\/www.heart.org\/\" target=\"_blank\" rel=\"noreferrer noopener\">American Heart Association<\/a> offers <a href=\"https:\/\/www.bluekc.com\/blueprint\/community-and-culture\/healthier-communities\/lets-talk-about-heart-health\/\" target=\"_blank\" rel=\"noreferrer noopener\">eight essential tips for a heart-healthy life<\/a>. Having served as the medical chair for Go Red for Women in Kansas City and as a local cardiologist, Dr. Dew is more than familiar with these tips and offered her own expertise on these eight heart health game changers.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Tips For a Healthy Heart<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. Eat Better<\/strong><\/h4>\n\n\n\n<p><span style=\"text-decoration: underline;\">Protein Power<\/span><br>Red meat is high in saturated fat, which can increase cholesterol, so if you must, go for lean cuts such as sirloin. And you can always substitute that steak for chicken. Fish are a power protein, packing tons of omega 3 fatty acids, which provide numerous health benefits. Don\u2019t forget about those plant proteins, which include peas, beans, nuts, and lentils.<\/p>\n\n\n\n<p><span style=\"text-decoration: underline;\">Reach for the Rainbow<br><\/span>When all else fails, nature\u2019s rainbow of fruits and vegetables has you covered.<\/p>\n\n\n\n<p>Red: Peppers, strawberries, tomatoes.&nbsp;<br>Orange: Peppers, butternut squash.<br>Yellow: Squash, bananas, spaghetti squash, lemons.<br>Green: Zucchini, cucumbers, lettuce (kale, romaine, spinach, butter), peas, broccoli,<br>Blue: Blueberries, blue corn.<br>Black: Cherries, black olives, black beans, raisins, plums, figs<br>Purple: Eggplant, concord grapes, blackberries, a\u00e7a\u00ed berries, hubbard squash.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. Be Active<\/strong><\/h4>\n\n\n\n<p>The American Heart Association recommends getting at least 150 minutes of activity per week. Dr. Dew says starting small is a great way to introduce a new habit. All you need is 15-20 minutes a day in the beginning \u2013 work your way up from there.<\/p>\n\n\n\n<p><span style=\"text-decoration: underline;\">The Little Things Add Up<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Park further away from the door.<\/li>\n\n\n\n<li>Take the stairs at work or to your apartment.<\/li>\n\n\n\n<li>Take a walk over the lunch break with a buddy.<\/li>\n\n\n\n<li>Move while watching TV.<\/li>\n\n\n\n<li>Play with your kids, grandkids, or your dog, daily.<\/li>\n<\/ul>\n\n\n\n<p><span style=\"text-decoration: underline;\">Cardio vs. Weights<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lifting weights is important for bone health and balance. Every little bit helps.<\/li>\n\n\n\n<li>\u201cTen thousand steps per day keeps the doctor away.\u201d A pedometer, fitness monitor, or even your smartphone can track your daily steps. You\u2019ll be surprised how quickly they add up!<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. Cut Out Tobacco<\/strong><\/h4>\n\n\n\n<p>It probably won\u2019t surprise you that smoking and vaping negatively impact your cardiovascular health. More than 4,500 chemicals are added to each cigarette, and some prefilled liquid pods for vape pens contain as much nicotine as a whole pack of cigarettes. Besides contributing to heart disease, smoking can lead to stroke, cancer, lung diseases, and diabetes. It can also harm those around you. Secondhand smoke causes stroke, lung cancer, and coronary heart disease in adults.<\/p>\n\n\n\n<p>But if you\u2019re a smoker, it\u2019s not too late. Quitting improves heart health and reduces heart disease risk almost immediately. Within a year of cutting out nicotine, the risk of heart attack goes down, and within five years of quitting, the risk of stroke decreases to about the same level as someone who never smoked.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. Maintain Healthy Sleep<\/strong><\/h4>\n\n\n\n<p>When it comes to heart health, getting a good night\u2019s sleep is essential, and consistency is key. The American Heart Association recommends 7-9 hours of sleep per night to help curb the risk of heart disease, stroke, diabetes, obesity, sleep apnea, and high blood pressure. Lack of sleep also leads to less productivity and efficiency during the day.<\/p>\n\n\n\n<p>While some of us are blessed with the ability to fall asleep quickly, for many others, drifting off can prove difficult. Below are a few tips that prove more effective than counting sheep.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Melatonin, magnesium, and hormones can contribute to sleep improvement. Your primary physician can provide recommendations based on your needs.<\/li>\n\n\n\n<li>Stay on schedule. Go to bed at the same time each night and get up at the same time each morning.<\/li>\n\n\n\n<li>Waking up to natural light trains the brain.<\/li>\n\n\n\n<li>Moving during the day is great but avoid exercise before bedtime.<\/li>\n\n\n\n<li>Minimize smartphone and tablet use prior to sleeping and just after waking.<\/li>\n\n\n\n<li>Keep your bedroom cool, dark, and quiet.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>5. Watch Your Weight<\/strong><\/h4>\n\n\n\n<p>So often, we get caught up with numbers when tracking and evaluating our weight and its impact on our overall health. But all body types are different, and contrary to popular belief, weight isn\u2019t the best barometer. Talk to your doctor about what&nbsp;a healthy weight looks like for you.<\/p>\n\n\n\n<p>No matter your weight, maintaining a regular exercise schedule, and if possible, getting in your 10,000 steps per day, will help to greatly reduce your risk of heart-related health complications.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>6. Control Cholesterol<\/strong><\/h4>\n\n\n\n<p>Cholesterol isn\u2019t inherently bad, it\u2019s a wax-like, sticky substance found in the cells of the human body, that your body uses to make vitamin D, hormones, and digestive elements. &nbsp;<\/p>\n\n\n\n<p>There are multiple kinds of cholesterol: LDL (low-density lipoprotein) and HDL (high-density lipoprotein). HDL, sometimes referred to as \u201cgood\u201d cholesterol, absorbs cholesterol in the blood and carries it back to the liver. Heightened levels of LDL, or \u201cbad\u201d cholesterol can produce&nbsp;too many lipids (fats) in your blood, can add to plaque, and restrict blood flow to your heart and brain.<\/p>\n\n\n\n<p>While multiple factors like genetics, smoking, hormones (cholesterol increases after menopause with estrogen withdrawal)<strong>, <\/strong>and age play a role, you can modify your cholesterol levels with exercise, diet, and prescribed medications.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>7.<\/strong> <strong>Manage Blood Sugar<\/strong><\/h4>\n\n\n\n<p>If not controlled, high blood sugar (hyperglycemia) can damage blood vessels and the nerves that control your heart, and lead to Type 2 diabetes. In Type 2 diabetes, glucose builds up in the blood instead of going into cells because the body develops a resistance to insulin, gradually losing its ability to produce it.<\/p>\n\n\n\n<p>Diabetes increases the risk of heart disease by two times for men and by four times for women, and women are also at higher risk for diabetes associated blindness, kidney disease, and depression<strong>.<\/strong> Diabetes can affect the&nbsp;eyes, brain, heart, nerves,&nbsp;feet, legs,&nbsp;and&nbsp;kidneys.<\/p>\n\n\n\n<p><span style=\"text-decoration: underline;\">What Controls Our Blood Sugar Levels?<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Glucose:<\/strong>&nbsp;The carbohydrates and sugars in what we eat, and drink turn into glucose (sugar) in the stomach and digestive system.<\/li>\n\n\n\n<li><strong>Insulin:<\/strong>&nbsp;A hormone made in the pancreas that helps the body\u2019s cells take up glucose from blood and lower blood sugar levels.<\/li>\n<\/ul>\n\n\n\n<p><span style=\"text-decoration: underline;\">Know Your A1C<\/span><\/p>\n\n\n\n<p>An A1C test is a simple blood test that healthcare providers use to detect&nbsp;<a href=\"https:\/\/my.clevelandclinic.org\/health\/diseases\/21498-prediabetes\" target=\"_blank\" rel=\"noreferrer noopener\">prediabetes<\/a>, and diagnose&nbsp;<a href=\"https:\/\/my.clevelandclinic.org\/health\/diseases\/21501-type-2-diabetes\" target=\"_blank\" rel=\"noreferrer noopener\">Type 2 diabetes<\/a>. The test measures the average amount of glucose in your blood over the past three months. Next time you have an appointment with your primary provider, ask about getting tested. It\u2019s never a bad thing to be prepared!<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>8. Understand Blood Pressure<\/strong><\/h4>\n\n\n\n<p>Elevated blood pressure \u2013 otherwise known as hypertension \u2013 makes extra work for the heart to move blood around the body, ages blood vessels prematurely, and causes a higher risk of stroke, heart attack, kidney disease, vision problems, and blindness.<\/p>\n\n\n\n<p>The risk of hypertension increases as you age. Men over 65 are much more likely to have high blood pressure, while the risk for women increases after menopause (~ age 51).<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"530\" src=\"https:\/\/www.bluekc.com\/blueprint\/wp-content\/uploads\/sites\/3\/2024\/02\/blood-pressure-chart-1024x530.png\" alt=\"\" class=\"wp-image-2392\" srcset=\"https:\/\/www.bluekc.com\/blueprint\/wp-content\/uploads\/sites\/3\/2024\/02\/blood-pressure-chart-1024x530.png 1024w, https:\/\/www.bluekc.com\/blueprint\/wp-content\/uploads\/sites\/3\/2024\/02\/blood-pressure-chart-300x155.png 300w, https:\/\/www.bluekc.com\/blueprint\/wp-content\/uploads\/sites\/3\/2024\/02\/blood-pressure-chart-768x397.png 768w, https:\/\/www.bluekc.com\/blueprint\/wp-content\/uploads\/sites\/3\/2024\/02\/blood-pressure-chart.png 1295w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><span style=\"text-decoration: underline;\">Ways to Fight Back<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.heart.org\/en\/health-topics\/high-blood-pressure\/changes-you-can-make-to-manage-high-blood-pressure\/managing-blood-pressure-with-a-heart-healthy-diet\" target=\"_blank\" rel=\"noreferrer noopener\">Eat a well-balanced diet<\/a>&nbsp;that&#8217;s&nbsp;low in salt.<\/li>\n\n\n\n<li>If you do drink alcohol, do so in moderation.<\/li>\n\n\n\n<li>Exercise regularly.<\/li>\n\n\n\n<li>Reduce stress as much as possible.<\/li>\n\n\n\n<li>Maintain a healthy weight.<\/li>\n\n\n\n<li>No smoking\/vaping.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>When and Where Should You Go for Health Care?<\/strong><\/h2>\n\n\n\n<p><span style=\"text-decoration: underline;\">Visit Your Primary Physician When:<\/span><br>The issues you\u2019re experiencing are a bit out of the ordinary, and are persistent but not life-threatening, it may be time to make an appointment with your primary care physician. But you don\u2019t need to have chest pains for a reason to speak with a professional. The next time you visit your primary care provider, speak with your doctor to learn more about warning signs, preventive care, and advice.<\/p>\n\n\n\n<p><span style=\"text-decoration: underline;\">Visit Your Cardiologist When:<\/span><br>You\u2019re someone with known heart disease or with a past condition such as bypass surgery, a known irregular heartbeat, a stent, or a past heart attack. Conferring with a cardiologist might be the right next step. Your primary care doctor can help refer you to the proper local expert.<\/p>\n\n\n\n<p><span style=\"text-decoration: underline;\">Visit the ER When:<\/span><br>The issues you are experiencing are big, bad, and different. If you\u2019re dealing with immediate pain that is extremely out of the ordinary, it may be time to head into the nearest emergency room.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Dr. Dew\u2019s #1 Piece of Advice<\/strong><\/h2>\n\n\n\n<p><em><strong><span style=\"text-decoration: underline;\">JUST MOVE<\/span><\/strong><\/em><\/p>\n\n\n\n<p>According to Dr. Dew, the most effective way to fight heart disease is simple: just move! Moving your body every day (around 20 minutes per day), can do wonders for your short- and long-term health, helping reduce the risk of heart disease, and benefiting your mental health. Moving can be as simple as a short walk, running a few errands, playing with the grandkids, taking your dog around the block, or even a focused daily exercise regimen. Just keep yourself moving. \u201cUse it or lose it,\u201d Dr. Dew says.<\/p>\n\n\n\n<p>You don\u2019t need to wait until February rolls around each year to pay attention to heart health. Cardiovascular wellness should be an everyday focus, and the steps you take today could lead to a longer, healthier life doing those things you enjoy most. A little love goes a long way!<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>To learn more, visit these sites: <\/strong><\/h3>\n\n\n\n<p>World Heart Federation: <a href=\"https:\/\/world-heart-federation.org\/what-we-do\/prevention\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/world-heart-federation.org\/what-we-do\/prevention\/<\/a> &nbsp;<\/p>\n\n\n\n<p>Centers for Disease Control and Prevention: &nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.cdc.gov\/heartdisease\/women.htm\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.cdc.gov\/heartdisease\/women.htm<\/a> &nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/www.cdc.gov\/heartdisease\/american_heart_month_patients.htm\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.cdc.gov\/heartdisease\/american_heart_month_patients.htm<\/a> &nbsp;<\/li>\n<\/ul>\n\n\n\n<p>American Heart Association:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.heart.org\/en\/health-topics\/high-blood-pressure\/the-facts-about-high-blood-pressure\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.heart.org\/en\/health-topics\/high-blood-pressure\/the-facts-about-high-blood-pressure<\/a> &nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-lifestyle\/lifes-essential-8\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.heart.org\/en\/healthy-living\/healthy-lifestyle\/lifes-essential-8<\/a> &nbsp;<\/li>\n<\/ul>\n\r\n\t\t\t<div id=\"daexthefu-container\"\r\n\t\t\t\tclass=\"daexthefu-container daexthefu-layout-side-by-side daexthefu-alignment-left\"\r\n\t\t\t\tdata-post-id=\"2390\">\r\n\r\n\t\t\t\t<div class=\"daexthefu-feedback\">\r\n\t\t\t\t\t<div class=\"daexthefu-text\">\r\n\t\t\t\t\t\t<h3 class=\"daexthefu-title\">Was this helpful?<\/h3>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t\t<div class=\"daexthefu-buttons-container\">\r\n\t\t\t\t\t\t<div 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