Cooley Dickinson Hospital Cardiologist Offers Heart-healthy Tips for American Heart Month

NORTHAMPTON — The heart is the hardest-working muscle in the body, beating 24 hours a da­y, seven days a week, 365 days a year. According to the American Heart Assoc., the average heart beats 100,000 times a day, sending around 2,000 gallons of blood through the body. It does all this work automatically, silently, and in the background.

The heart may be strong and powerful, but, like any part of the body, things can sometimes go wrong. Heart disease is the leading cause of death in the U.S. for both men and women.

Dr. James Arcoleo, a cardiologist with Hampshire Cardiovascular Associates and Cooley Dickinson Hospital, said genetics and factors beyond our control can play a role, and environmental and lifestyle factors are also important. He also discusses how to keep the heart healthy through lifestyle choices as well as nutrition, exercise, and sleep tips.

Coronary artery disease is one of the most common heart conditions, affecting 20 million Americans, according to the American College of Cardiology. It happens when plaque, made up of cholesterol and other substances, builds up in the coronary arteries. This buildup can cause heart attacks. The good news is that healthy lifestyle habits can help ward off coronary artery disease.

“Heart disease is preventable,” Arcoleo said. “There are important steps all of us should take to help prevent heart disease from developing.”

Cholesterol also plays an important role in the body, helping to send chemical signals and move molecules in the bloodstream. The liver produces cholesterol using building blocks from one’s diet. Too much, however, can contribute to clogging the arteries. To reduce cholesterol levels, Arcoleo recommends the following:

• Consume foods that help lower cholesterol, including healthier oils (such as olive oil instead of butter), low-fat dairy, lean proteins, whole grains, fruits, and vegetables.

• Avoid the worst foods for high cholesterol: red meat, full-fat dairy, baked goods and sweets, and fried food.

• Balance your plate. One-quarter should be lean protein (plant-based, fish, or skinless poultry), half with non-starchy vegetables, and the rest whole grains and healthy fats.

• Limit your portions; use smaller plates.

• Listen to your body; don’t overeat or snack mindlessly.

• Drink plenty of water. It’s especially important for athletes and other active adults to stay hydrated, since they lose water through sweating.

A lifelong advocate of exercise, Arcoleo starts each day with a 40- to 50-minute run on a treadmill. He said some of the benefits of exercise include lessening inflammation in blood vessels and throughout the body, lowering cholesterol, reducing blood pressure, losing or maintaining body weight, and combating stress, depression, and anxiety.

Beyond diet and exercise, there are other health and lifestyle factors that can affect the risk of heart disease. Arcoleo offers other lifestyle tips to help reduce the risk of heart problems:

• Limit alcohol use.

• Quit smoking.

• Get adequate sleep.

• Be proactive about your heart health. Schedule an annual physical with your primary-care provider, who can suggest preventive health screenings and check for signs you need to see a cardiologist.

• Be aware of your family health history.

• Manage any chronic conditions, such as diabetes or kidney disease, which can affect heart health.