Gundersen Decorah Clinic doctor offers tips for a healthy heart

According to Gundersen Decorah Clinic family medicine physician Dan Wientzen, it takes only a few small lifestyle changes to reduce your risk of heart disease.

February is Hearth Month.  Wientzen advises, "Eat a healthy diet, exercise regularly and manage any medical conditions you might have such as high blood pressure, high cholesterol or diabetes."

"We now know a lot about fighting heart disease, and much of it supports making lifestyle changes. The good news is, drastic strategies are not always necessary," Dr. Wientzen explains.

Here are three basic, but important, steps he recommends to keep your heart healthy:

Get more exercise
Aim for at least 30 minutes of moderate activity five times a week, but every little bit helps. You don't have to be a marathon runner. Walking is easy, can be done almost anywhere and is beneficial for almost everyone.

Eat heart-healthy food
Fatty fish such as salmon, tuna, mackerel and sardines are rich in the heart-healthy omega-3 fats.  Nuts, especially walnuts and almonds, are rich in heart-healthy fats, magnesium and other nutrients.  Whole grains have fiber and essential nutrients that are good for your heart.  Fruits and vegetables are an excellent source of soluble fiber and are also rich in folate and potassium, nutrients that play an important role in heart health.

Know your numbers
Do you know your BMI (a measure of body fat based on your height and weight), blood pressure, glucose (blood sugar) level, cholesterol (good and bad) and triglyceride level? These are numbers you should know and work with your doctor to control.

To stay motivated and successful, make small changes each day until they become habit and a healthier way of life.

For more information, talk with your primary care provider or call the Gundersen Decorah Clinic at (563) 382-3140.