Maintaining a Healthy Heart

Strategies for a Heart-Healthy Lifestyle 

Heart disease is the leading cause of death in the United States, claiming countless lives each year. February is recognized as American Heart Month and a good time to reflect on the importance of heart health and the steps we can take to protect this vital organ. This is important for everyone but especially if you are living with diabetes. Diabetes doubles your risk of developing heart disease. The tips below will provide you with valuable information on ways to maintain a healthy heart. 

Understanding Heart Disease

Heart disease encompasses a range of conditions that affect the heart, including coronary artery disease, heart attacks, heart failure, and arrhythmias. 

Risk Factors

While some risk factors for heart disease, such as age and our family genetics (heredity) which are beyond our control and not modifiable, many risk factors can be managed through lifestyle changes and prescribed medical interventions. Here are some key risk factors:

• Diabetes: Diabetes doubles your risk of heart disease by causing damage to blood vessels and nerves.

• High Blood Pressure: High blood pressure, also known as hypertension, can damage the arteries, leading to heart disease.

• High Cholesterol: Elevated levels of LDL cholesterol and Triglycerides can cause plaque buildup and hardening in the arteries. 

• Smoking: Smoking damages blood vessels and lowers oxygen levels in the blood. 

• Obesity: Excess weight on your body puts an added strain on your heart.

• Sedentary Lifestyle: Lack of physical activity can contribute to obesity, high blood pressure, and high cholesterol.

Tips for Maintaining a Healthy Heart

Implementing the following strategies can significantly reduce your risk of heart disease and promote overall cardiovascular health.

Control Your Blood Glucose

For people living with diabetes, controlling your blood glucose level is essential for preventing heart disease and other complications from diabetes. For most people, the target range for fasting blood glucose is 130 or less. And the target range for post meal (also known as post prandial blood glucose) or any other time other than fasting is 180 or less. You’ll want to check with your doctor as there can be exceptions and different target ranges for some people.

Make sure you follow your healthcare provider's guidance regarding taking your medications and any other advice the give you regarding your lifestyle and health.

Maintaining stable blood glucose levels and staying within the recommended ranges can reduce the risk of complications from diabetes, including the development of heart disease.

Adopting a heart-healthy lifestyle involves a combination of controlling your blood glucose, getting regular exercise, eating a healthy diet, getting quality sleep, reducing stress, not smoking, taking medications as prescribed medications. If you lead a healthier lifestyle, it can help reduce your risk of heart disease.

Exercise Most Days of the Week

Exercise is one of the most effective ways to keep your heart healthy. Aim to engage in physical activity most days of the week. Make it fun and choose activities you love, such as dancing, cycling, swimming, or playing a sport. Even simple walking for 30 minutes a day can make a significant difference. *I love to get my exercise by dancing, hiking and birdwatching, along with resistance training. 

• Cardio Workouts: Activities like dancing, running, brisk walking, and aerobics help to strengthen the heart and lungs and improve circulation.

• Strength Training: Building muscle through resistance training helps you burn calories more efficiently. 

• Flexibility and Balance: Exercises such as Tai Chi and yoga help with flexibility, balance, and stress reduction.

Image of Carole Jakucs. Hiking, 2025. Image subject to copyright. 

Maintain a Healthy Diet

A balanced diet rich in nutrients is essential for heart health. Focus on eating whole foods and minimizing processed foods:

• Vegetables and Fruits: Choose a variety of colorful vegetables to ensure a range of nutrients. Eat fruits instead of cookies and pastries to satisfy a sweet tooth.

• Whole Grains: Choose whole grains like oatmeal, brown rice, and whole wheat bread and crackers over refined grains.

• Lean Proteins: Include sources of lean protein such as fish, poultry, beans, and legumes.

• Healthy Fats: Incorporate sources of healthy fats like olive oil, avocados and nuts, while limiting saturated and trans fats. 

• Limit Sodium: Reduce your intake of sodium to help reduce your high blood pressure.

• Sugar: Avoid sweets and added sugars to help control your blood glucose, weight and  inflammation.

Get Quality Sleep

Adequate sleep is essential for heart health. Poor sleep can contribute to the development of diabetes, high blood pressure and obesity, all of which increase the risk of heart disease. Try to get 7-9 hours of quality sleep every night. Ways to achieve this are by establishing a regular sleep schedule, cutting off the use of electronic devices at least two hours before bedtime and engaging in a relaxing bedtime routine.

Manage Stress

Chronic stress can negatively affect your heart health by raising blood pressure and causing unhealthy behaviors, such as overeating, smoking, drinking alcohol and more. Implement stress-management techniques you find comfortable doing such as:

• Mindfulness and Meditation: Practice mindfulness or meditation to reduce stress and improve overall well-being.

• Physical Activity: Exercise daily as exercise helps to release endorphins, known the “feel good” hormones which act as natural stress relievers.

• Hobbies and Interests: Engaging in hobbies and activities you enjoy.

• Social Connections: Carve out time to spend with family and friends you like being with. Work to maintain strong relationships with friends and family for emotional support.

Don’t Smoke

Smoking is a major risk factor for heart disease. If you smoke, quitting is the best thing you can do for your heart health. Seek support from healthcare professionals, support groups, or smoking cessation programs to help you quit successfully.

Take Medications as Prescribed

If you’ve been diagnosed with diabetes, high blood pressure, high cholesterol, or any other condition that affects your heart, it is crucial to take your medications as prescribed by your healthcare provider. Make sure to get regular check-ups. Follow the advice of your doctor or other health provider and get the labs and other tests they suggest for you. 

It's Never Too Late to Start 

If you feel you've neglected your health, it's not too late to take steps toward a healthier heart. Today, on the last day of American Heart Month, take a bit of time to reflect on your heart health and lifestyle and commit to making positive changes for your health now and for the future.

New Focus of this Blog: Diabetes Self-Management Tips

Spring is here and that means warmer weather, spending more time outdoors and change.

As a healthcare journalist and RN, my passion is to help others lead a healthy lifestyle and achieve improved wellness.

Several years ago, while pursuing my Master of Science in Nursing degree, my field work and studies lead me to another nursing specialty…that of a diabetes nurse educator.

Diabetes nurse educators provide strategies and education to people living with diabetes so they can achieve improved blood glucose control. 

With better glucose control, it increases the likelihood of preventing and/or delaying the risk of developing complications from diabetes.

So, I just changed the title of this blog to reflect its new focus on diabetes self-management tips. 

While these tips are evidenced-based and work for many, they are for informational purposes only. ALWAYS consult with your doctor for any questions or concerns about managing your diabetes and any health condition you may have.

Until my next posting, make time for exercise, healthy eating (watch those portion sizes), getting quality sleep and safely enjoy the warmer weather :-)

Easy Black Bean Taco Recipe

Tacos anyone? If you’re looking for a heart healthy and quick meal, look no further than these black bean tacos. In addition to the black beans, these tasty wraps are also made with low fat cheese, romaine lettuce, green onions, tomatoes, and salsa. 

And if you have diabetes or prediabetes and trying to eat a diabetes diet, the protein and fiber in these black bean tacos help reduce the blood glucose spike from the flour tortillas. 

Black beans are packed with fiber and also contain protein, folate, magnesium and iron. By using reduced fat cheese, you’ll eat less saturated fat, so it’s more heart heathy than if you ate regular (full fat) cheese. Cheese also provides you with protein and calcium.

The veggie toppings add fiber, vitamins, and minerals such as Vitamin C, lycopene, and potassium which are in tomatoes.

Ingredients

• One 15 ounce can of organic black beans

• 4- 6 small flour tortillas 

• Shredded reduced fat mozzarella cheese (one half cup)

• Romaine Lettuce: 4 to 6 rinsed and dried large leaves (cut up or whole – your choice)

• Tomatoes (one half cup chopped)

• Green onions (scallions): 2 to 4, chopped in small pieces.

• Salsa of your choice and to taste.

• Salt, Pepper, Garlic Powder to taste.

Directions:

• Warm the tortillas (as per the package directions). Place on a serving platter once cooked.

• Warm the black beans as per the can’s directions (place in a serving bowl once warmed).

• Chop all vegies, place each vegetable in a small bowl on the table.

• Have salt, pepper, and garlic powder on the table for each person to use to taste.

• Place salsa on the table for each to use as desired.

If you want to reduce your exposure to pesticides and food additives and preservatives, consider buying organic. 

Why wait only for Taco Tuesday? These are great for meatless Monday too, or any day of the week. Stay healthy and enjoy!

Make Time for Your Health - Pay Yourself First

The COVID-19 pandemic has thrown many of us off our game. With gyms and dance studios closed, long lines at grocery stores and many other businesses either shuttered or their services altered, we've had to change our schedules, our lifestyles and our workout routines - and that's just for starters. 

Now the holidays are here. The holiday season is a busy time for all us. But don't let the pandemic or the holidays deprive you of your health and fitness.

Here are some tips to help you stay healthy:

• Make time to exercise each day. We know that daily exercise is good for the cardiovascular, respiratory and musculoskeletal systems. Exercise also helps to reduce insulin resistance (so it improves insulin sensitivity) which helps to control blood glucose levels. Exercise also helps to improve mood.

• Shop for healthy, whole foods (not processed) either in-person or by utilizing the many grocery shopping apps. Plan your meals and invest in a little extra time to cook nutritious meals.

• Stay away from foods with additives. Unhealthy foods that contain food additives such as artificial colors, flavors and preservatives are inflammatory. They are not good for our bodies and brains. 

• And don't forget your sleep. Health experts generally advise to get between 7 - 9 hours of sleep per night. This helps to strengthen our immune system, and reduce the stress hormone known as cortisol. Cortisol can wreak havoc on the body when levels are too high for too long.

Pay yourself first. Make time for daily exercise, healthy eating and ample sleep each night. Why? If you don't make time for your health today, there's a good chance you'll be forced to spend time with an illness (such as high blood pressure, type 2 diabetes or heart disease) tomorrow. 

November is Diabetes Awareness Month - do you have diabetes?

November is National Diabetes Awareness Month. As of the latest stats from 2015, the number of people living with diabetes in the U.S. was just over 30 million. Out of those, close to 29 million had type 2 diabetes.

These numbers are staggering. Another shocker? It was estimated that just over 80 million people in the U.S. had prediabetes (also as of 2015) and many of  them were unaware they had the condition.

If you want to increase your chances of enjoying improved health and a longer lifespan, and be there for yourself and your loved ones (to enjoy scenes like this one below) it's important to know if you have prediabetes or diabetes.

Why? So you can take the necessary steps under the guidance of your healthcare provider and diabetes educator, to better manage your condition so you blood sugar stays under control (in your target range). This is key to help reduce your risk of developing the complications that can come from diabetes due to out of control (high) blood glucose.

Photo by: Carole Jakucs, October, 2019. Image subject to copyright. 

If you're not sure if you've been tested for diabetes, ask your healthcare provider (MD, NP or PA) to check you for it. This typically involves testing your blood for a fasting blood sugar, and an A1C (hemoglobin A1C). Additional tests may be indicated depending on other medical conditions you have, any current signs or symptoms you may be experiencing, and your medical history.

If you don't know if you've been tested, take the first step and find out. Good luck and good health!

Heart Healthy Habits are Life Saving Habits

Heart disease is the number one killer of both men and women in the United States. February is “American Heart Month”.  Take the time to learn about heart healthy habits to also help improve brain and blood vessel health and reduce your risk of developing cardiovascular disease and Type II Diabetes. 

• If you smoke, STOP! Smoking causes a variety of Cancers and COPD. It also damages blood vessels which can lead to high blood pressure, strokes, heart attacks and kidney disease.
• Exercise at least 30 minutes daily most days of the week. Walking is a great way to start, it’s easy to do and inexpensive. Call your doctor or health care provider before beginning any exercise program.
• Eat a healthy diet that includes lean proteins, fresh organic produce (vegetables and fruits), whole grains and low in saturated fat, salt and sugar. Try to incorporate healthy monounsaturated fats in your diet such as olive oil. Following a Mediterranean diet is generally considered a heart healthy diet.
• Maintain a healthy weight for your height and frame size.
• Monitor your blood pressure. High blood pressure damages blood vessels setting the stage for heart attacks, strokes and kidney disease.
• Alcohol: Consider not drinking alcohol but if you choose to drink, do so only in moderation.  Alcohol can cause heart rhythm disturbances. It also damages the heart, brain and liver and leads to high blood pressure.
• Talk to your doctor about fish oil and low dose aspirin therapy to see if these are right for you.
• If you have existing heart or cardiovascular disease, follow your doctor or nurse practitioner’s orders regarding medication usage, appointment follow ups and all other advice he or she gives you.

*Contact your physician or health care provider for any questions or concerns you may have about your health.

8 tips to get a good night's sleep

Getting a good night’s sleep on a regular basis is integral to maintaining good physical and mental health.  Sleep deprivation can cause a whole myriad of problems. People who are sleep deprived for the long term have an increased risk of developing depression, hypertension (high blood pressure), type two diabetes, heart attack, stroke and obesity. Short term sleep deprivation causes decreased mental functioning and delayed physical reaction time making you more susceptible to forgetfulness and accidents. Try these eight tips to improve your sleep.

1. Don’t consume caffeine containing food or drinks after 5 pm each day. (Some people may need to stop earlier.) This includes coffee, tea, colas (sodas/soda pop) and chocolate. Caffeine can interrupt sleep, either delaying the time you fall asleep or making you wake up during the night.
2. Go to bed at the same time each night. This helps your body maintain its own natural sleep cycle and rhythm.
3. Maintain a cooler bedroom. A cooler room temperature has been proven to aid sleep.
4. Don’t use electronic devices after 8 PM this includes computers and cell phones. The blue light in the background is a known sleep disruptor interfering with the production of melatonin (a hormone produced by the brain) which helps us sleep. Some people find that e-book devices also interfere with their sleep.
5.  Have a light, healthy snack at bedtime such as an organic apple and peanut butter, or a glass of organic non-fat milk with some whole wheat crackers. Combining a lean protein with a healthy carbohydrate can help with sleep.
6. Don’t eat a heavy meal after 7 PM. Heavy food intake can keep you awake especially if you’re battling acid reflux.
7. Don’t consume alcohol. Alcohol can disrupt the sleep cycle.  If you plan on drinking, only have one, with your dinner and before 7 PM.
8. If you’re surroundings are noisy, look for ways to either eliminate the noise or offset it with “white noise”, such as pleasing soft music, a fan or the low humming sound of an air filter.

If you think you have a medical problem causing your lack of sleep such as obstructive sleep apnea, swollen tonsils or adenoids, lung or heart problems, see your doctor as soon as possible for a medical diagnosis and treatment.