As a cardiologist specializing in prevention of heart attack and stroke, you can imagine I try to practice what I preach. Some of this is easy and comes naturally to me. I was always athletic and competed in track and field while in college, which is one of the things that drew me to the study of medicine. But, like most people, I still have to work at maintaining certain healthy lifestyle choices.I often find that when I am counseling patients on diet and exercise, I am reminding myself, as well, to stick to these choices. Just because I am a health care provider doesn’t mean I have a perfect, heart-healthy lifestyle! So, how do I follow my own advice? It does take effort. Although my diet has never been too bad, I do have to watch my weight and make healthier choices.
These are some of the changes I have made:
1. Healthy Snacks
I never liked apples — they always seemed “mushy” and tasteless — but now with many different varieties available, I have found several I love, including Fuji and Gala. I bring an apple with me to work. It’s already in a great “wrapper” and does not need any preparation other than washing — just bite in! Other fruit snacks include bananas and oranges. I try to buy what is in season to get good quality, choice and low cost.
2. Breakfast
I used to grab a pastry or bagel piled with cream cheese. I never thought I could change this, but have come to really enjoy my new regimen and don’t even miss the pastries:
• Low-fat yogurt with whole-grain dry cereal, bananas or other fresh fruit;
• Vegetable omelet with three egg whites and one yolk. I use a spray oil on the pan and no butter;
• Stone-ground oatmeal — this is usually on weekends because it takes time to cook. I add fresh fruit, raisins, maple syrup or honey.
3. Dinner
This is my weak spot, so, yes, occasionally I will indulge. But, now I usually prepare something baked, grilled or broiled, and go easy on the sauces. I love salmon and stock up when I see a grocery store sale (frozen salmon keeps very well). I use herbs (cilantro and dill) and lemon or lime juice. I also scout the market for a vegetable in season — asparagus and brussels sprouts, in particular. I try and plan ahead and have the healthy choices right in my fridge or freezer. Why call for take-out when you can make a great dinner at home (and for half the cost)?
4. Exercise
I continue exercising every day. To facilitate this, I bought some exercise equipment for home. I wake up very early so I can get in 30 to 40 minutes before work. This also saves me the cost of joining a gym or fitness center and I don’t have to take the time to travel there and back.
Am I heart-healthy all the time? No way. But, as I tell my patients, follow a “Majority Rule”: If you have a lazy day or take-out food a day here and there, it’s OK…but, on the majority of days — remember to be heart-healthy.
Be sure to visit our Cardiovascular Disease Prevention Program website for more heart-healthy tips.