Dignity Health | St. Rose Dominican | Reach | Winter 2018

Andrew M. Ayers, MD, MBA Reach | Winter 2018 13 SWEET NEWS! Enjoying a moderate amount of chocolate every day may lower your risk for heart disease. But not all chocolate is created equal. Dark chocolate contains the most heart-healthy compounds. How about enjoying a rich and savory cocoa dish for dinner? Try “Simple Chicken Mole.” Mexican mole sauce uses unsweetened cocoa or chocolate. Find the recipe at StRoseReach.org . Sunday Drawup next week’s plan. What new healthy habits can you work into your life? For more inspiration, visit StRoseReach.org . We’ve got heart-smart articles, recipes, health tools, and more. The human heart is complex . Keeping yours healthy doesn’t have to be! “Making simple changes each day can help keep your heart healthy and strong,” says AndrewM. Ayers, MD, MBA, a licensed interventional cardiologist who practices at Dignity Health–St. Rose Dominican. Where should you start? Dr. Ayers suggests focusing on small, everyday choices that can help you improve your diet, pump up your exercise routine, manage your weight, and relieve stress. Where to begin? Try following this day-by-day plan for a heart-healthy week. These doable steps can inspire you to keep up the momentum and keep your heart healthy! HEARTFELT ADVICE Know your numbers Talk with your doctor about your personal risk of heart disease. Here are four types of numbers to know—and to keep an eye on: BLOOD PRESSURE High blood pressure makes your heart and blood vessels work harder. CHOLESTEROL Unhealthy levels can raise your risk of a heart attack. BODY MASS INDEX (BMI) BMI is an estimate of your body fat based on your weight and height. BLOOD SUGAR When your blood sugar is high, it can lead to diabetes, which is a major risk factor for heart attack. Friday Try something fishy. Fish rich in omega-3 fatty acids helps improve heart health. Aim for two servings of heart-healthy fish each week. (A serving is about 3½ ounces.) Salmon, trout, and herring are great choices. Saturday Give yourself permission to relax. Set aside at least 15 minutes to just sit quietly and breathe deeply. Imagine your stress seeping away. Finding healthy ways to manage stress can help keep your blood pressure in check.