Tip #1: Invest in exercise!

Posted 1:09 PM 1/31/2011 by Dr. Ken Stevens

Give yourself 30-60 minutes a day of activity like walking, running, biking, and swimming. Exercise can cut your risk of heart attack or disease in half. Exercise will also help you lower your blood pressure, reduce cholesterol, maintain a healthy body weight, and reduce your chances of contracting diabetes. Remember, the heart doesn’t care whether you do it all at once, or break it up during the day.

Tip #2: Add some fat to your diet

Posted 8:44 AM 2/2/2011 by Dr. Ken Stevens, Premier Heart Care

Add some fat to your diet!

Did you know that not all fats are created equal? Aim to replace the saturated fats, like those found in meats and cheeses to foods high in mono-unsaturated fats like olive oil. Omega-3 rich foods also provide the right type of fat that will help flush the bad (More)

Tip #3: Get Heart Smart

Posted 9:22 AM 2/3/2011 by Dr. Ken Stevens, Premier Heart Care

Try this salad at your next meal, it’s heart smart! Toss spinach with grilled salmon, peppers, carrots, tomatoes, orange slices, and mushrooms. Drizzle with Olive oil. The folate, vitamin c, and beta-carotene help control plaque buildup on blood vessel walls; while the colorful vegetables prevent (More)

Tip #4: Wear Red Today!

Posted 9:12 AM 2/4/2011 by Dr. Ken Stevens, Premier Heart Care

Wear Red Today! February 4 is the American Heart Association’s National Go Red For Women Day.

Did you know that according to the AHA, 1 in 2.5 women will die of heart disease or stroke as compared to 1 in 30 deaths from breast cancer? You can substantially reduce your risk factors by making a few lifestyle changes:

• Stop Smoking
• Lower Your Blood Pressure and Cholesterol
• Aim for a healthy weight
• Get daily exercise for 30-60 minutes

Tip #5: Get a good night’s sleep

Posted 8:54 AM 2/7/2011 by Dr. Ken Stevens, Premier Heart Care

Yes, along with keeping your weight and stress levels in check, adding an extra hour of sleep at night can actually help your heart!

According to a new study published in the Journal of the American Medical Association (JAMA), there is a direct link between the amount of sleep you get a (More)

Tip #6: Forget your Wheaties, eat your oatmeal!

Posted 10:20 AM 2/8/2011 by Dr. Ken Stevens, Premier Heart Care

Oatmeal is truly a power breakfast!

We’ve all watched the commercials where they claim to lower your LDL, but it does so much more than that for your heart. Since weight loss lowers LDL, regular oatmeal consumption actually helps that process along at a higher rate. Oatmeal is also being (More)

Tip #8: Diagnosing Metabolic Syndrome

Posted 8:36 AM 2/10/2011 by Dr. Ken Stevens, Premier Heart Care

1 out of 5 Americans, whether they know it or not, are living with Metabolic Syndrome.

What is Metabolic Syndrome? It is the combination of medical disorders that contribute to cardiovascular disease and diabetes.

So how can you tell if you are part of the estimated 50 million (More)

Tip #9: Keep track of your results

Posted 8:46 AM 2/11/2011 by Dr. Ken Stevens, Premier Heart Care

Among my patients it’s no secret that I am a huge fan of the American Heart Association’s Risk Assessment Calculator. I use it in the exam room from my PDA to show them that with their current numbers (Blood Pressure, Cholesterol, Glucose) what their risk of metabolic syndrome is, and what the (More)

Tip #10: Celebrate with red wine and chocolate!

Posted 9:22 AM 2/14/2011 by Dr. Ken Stevens, Premier Heart Care

If you showered your loved one with chocolates and wine this past weekend, or plan to do so tonight, you may have actually done their heart a service.

In moderation red wine and dark chocolate have been shown to be beneficial to your heart’s health. Red wine and dark beer contain more (More)

Tip #11: Laughter truly is the best medicine

Posted 9:07 AM 2/15/2011 by Dr. Ken Stevens, Premier Heart Care

Cardiologists from the University of Maryland recently concluded that those who laugh heartily, and have an active sense of humor are enjoying a level of protection from a heart attack.

The study, which is the first to indicate that laughter may help prevent heart disease, was presented at (More)

Tip #12: Get your heart pumping with cardio!

Posted 10:12 AM 2/16/2011 by Dr. Ken Stevens, Premier Heart Care

In order to maximize your cardiovascular fitness level, experts recommend that your aerobic exercise is strenuous enough to raise your heart rate to a certain level. This level is called your target heart rate. In addition, your aerobic exercise should keep your heart rate elevated for at least (More)

Tip #13: Strength Training

Posted 5:00 AM 2/17/2011 by Dr. Ken Stevens, Premier Heart Care

The American Heart Association and the American College of Sports Medicine recommends strength training, also called resistance training, for healthy individuals and low-risk cardiac patients.

Strength training has these benefits.

• It helps develop muscle strength and (More)

Tip #14: Don’t Ignore Portion Size

Posted 5:00 AM 2/18/2011 by Dr. Ken Stevens, Premier Heart Care

When it comes to heart health, size matters.

It’s very easy to “eat with your eyes” and misjudge what equals a portion. That makes it just as easy to pile on unwanted pounds. So be sure you eat a sensible portion size, it may be a lot smaller than you’re used to.

The recommended (More)

Tip #15: Tips for Eating Out

Posted 8:40 AM 2/21/2011 by Dr. Ken Stevens, Premier Heart Care

Many patients have found themselves very capable of eating properly at home but quickly fall into old habits when it’s time to eat out.

During the past 10 years or so, however, restaurants have become more aware that many of their patrons are on restricted diets. There is absolutely no (More)

Tip # 16: Kick the habit

Posted 6:00 AM 2/22/2011 by Dr. Ken Stevens, Premier Heart Care

Smoking or using tobacco is one of the most significant risk factors for developing heart disease. Chemicals in tobacco can damage your heart and blood vessels, leading to narrowing of the arteries (atherosclerosis). Atherosclerosis can ultimately lead to a heart attack. When it comes to heart (More)

Tip #17: Get Regular Health Screenings

Posted 6:00 AM 2/23/2011 by Dr. Ken Stevens, Premier Heart Care

High blood pressure and high cholesterol can damage your heart and blood vessels. But without testing for them, you probably won’t know whether you have these conditions. Regular screening can tell you what your numbers are and whether you need to take action.

Blood (More)

Tip #18: Power Up Your Salsa

Posted 6:00 AM 2/24/2011 by Dr. Ken Stevens, Premier Heart Care

A good salsa rich in antioxidants is a great snacking choice when paired with low-fat chips or fresh veggies.

When you mix in a can of black beans (rinsed and drained) you get a two-for-one special because adding soluble fiber (such as that found in beans and other legumes) into your diet helps lower bad (LDL) cholesterol.

Add a dash of lime juice and a chopped jalapeno for extra kick to jumpstart your metabolism.

Tip #19: Just Relax

Posted 6:00 AM 2/25/2011 by Dr. Ken Stevens, Premier Heart Care

Your body is designed to cope with stress by triggering a rush of hormones to produce what is called the fight-or-flight response. These hormones cause your heart to speed up and your blood vessels to narrow, increasing your blood pressure.

To our ancient ancestors, this mechanism came in (More)