MARINE CORPS BASE HAWAII, KANEOHE BAY, Hawaii -- The Naval Medical Clinic here can help you prevent the consequences of heart disease with these simple steps for a satisfying "Recipe for a Healthy Heart." However, these habits and behaviors take time to develop, so you can't expect changes overnight. You should start by working on one part of the "recipe" at a time. You can expect a healthier heart in the near future!
Recipe For a Healthy Heart
(Preparation time: Depends on you
Level of difficulty: Easy to moderate)
Ingredients:
• 1 ounce of prevention
• 1 or more motivated individuals
• pounds of healthy weight (more lean muscle
mass & less body fat)
• well-balanced nutrition (fresh produce, lean
proteins & whole grains)
• 4-6 servings of physical exercise per week
• blood pressure management (below 140/80)
• less than 200 milligrams cholesterol/day
• controlled blood sugar (glucose), if diabetic
• a pinch of stress management
• moderate alcohol consumption
• cessation of tobacco products (for best
results)
Instructions:
1) Get motivated to prevent heart disease. To prepare for a healthy heart, ask your Primary Care Manager (PCM) at either the Branch Medical Clinic Makalapa or Kaneohe Bay if you have risk factors for heart disease.
2) Maintain a healthy weight. Nutrition classes are held monthly at BMCs Makalapa and Kaneohe. General recommendations for nutrition based on the Food Guide Pyramid include a variety of fresh produce, whole grains and lean proteins.
3) Move your body. Strive to exercise 4-6 days a week for at least 30 minutes. Studies reveal even 10-minute exercise bouts three times a day lower heart disease risk.
4) Take your medications. If you have been diagnosed with hypertension (high blood pressure), hyperlipidemia (high cholesterol) or diabetes (high blood sugar), your PCM may also prescribe medication in conjunction with a nutrition and exercise regimen.
5) Manage stress, anger and pessimism. Healthy ways to reduce stress include practicing relaxation techniques (i.e., deep breathing), eating regular, well-balanced meals, obtaining adequate sleep and maintaining supportive relationships.
6) Muster the will power to limit alcohol. Restrict intake to one drink a day and don't use tobacco, which constricts and damages blood vessels.
The Health Promotion Department at the Naval Medical Clinic, Pearl Harbor, will feature a "Topic of the Month Booth" from 10 a.m. to noon on Thursday at BMC Makalapa, and on Feb. 19 at BMC Kaneohe. Healthy Heart classes are offered monthly at BMCs Makalapa and Kaneohe.
For more information, stop by the BMC Wellness Center or contact the Health Promotion Department at (808) 471-9355. To register for classes, call Central Appointments at Makalapa (808-473-0247) or Kaneohe (808-257-2131).
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Healthy Heart Classes
A variety of health education services and classes are offered monthly at the Branch Medical Clinics at Makalapa and Kaneohe Bay.
•Healthy Heart
•Tobacco Cessation
•Nutrition/Weight Management
•ShipShape.
•Asthma Education
•Self Care
(Information and referrals about services and classes can be obtained by calling the Health Promotion Department at (808) 471-WELL [(808) 471-9355].)
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Risk Factors of Heart Disease
Family history of heart disease
(Men over 45 &
Women over 55)
Tobacco use
Overweight/obese
Sedentary lifestyle
High blood pressure
Diabetes
High cholesterol
(Some risk factors such as family history cannot be changed, but many others such as tobacco use, physical inactivity and high cholesterol can be modified.)