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Top Five Heart Health Choices to Make in 2024

Philadelphia, PA – With so much health information and so many sources, it’s a challenge to sort through it all and decide what is most important. At Chestnut Hill Hospital, our physicians and staff are dedicated to promoting awareness and understanding of current health news and recommendations.

“Our patients come in with so much health-related information and advice – some of it conflicting – from television, radio, the internet, and even from well-meaning friends and family,” says Andrew Berta, MD, family practice, Chestnut Hill Family Practice. “We work with each patient to understand their unique health goals and challenges and to develop a plan they can follow in their busy lives.”

Here are the facts for Pennsylvania according to the Centers for Disease Control and Prevention:

• Heart disease alone is the leading cause of death in Pennsylvania, accounting for 16,390 female deaths in 2021.
• Heart disease and stroke account for 32.0% of all female deaths in Pennsylvania.
• Stroke is the No. 3 cause of death for females in Pennsylvania, accounting for 4,270 female deaths in 2021.
• Nearly 58.5% of women in Pennsylvania are obese and overweight.
• In Pennsylvania, 18.4% of women smoke cigarettes.

There are many important things you can do to enhance your health but general consensus centers around these top five points. If you can succeed in making these actions part of your life, you will likely see and feel the benefits quickly.

1. Eat Real Food. This single choice affects so many areas of health, longevity and well-being, it simply has to be first in any list of healthy habits to adopt. If you can’t stand counting calories, carbs or fat grams, make it easy on yourself. Opt for foods that grow from the earth at least 75% of the time. Add in some lean protein sources like chicken, grass-fed beef or fish, and keep all forms of sugar to a minimum. Finally, avoid hunger and cravings by increasing your healthy fat intake – olive and coconut oils, avocados and unsalted nuts.
2. Get Strong. Getting some form of physical activity every day should be a top priority for everyone from children to seniors. However, many patients experiencing health issues like obesity, arthritis and chronic pain fail to understand the importance of performing weight-bearing exercise at least three times a week. Some women purposely avoid it, subscribing to the myth that they will bulk up.
   “There is evidence that resistance-training offers benefits to both orthopedic and cardiovascular health,” said Ahmed Foda, MD, cardiologist, Temple University Health System. “Studies show weight-bearing exercises produce increased blood flow and a longer drop in blood pressure post-workout, making it an important complement to the benefits of aerobic exercise.”
3. Go Outside. Research over the past decade has focused on risks associated with low vitamin D levels. Low levels of D are now believed to be linked to premature death from virtually all causes, including cancer and cardiovascular disease. They have also been tied to a higher incidence of cognitive impairment in later life, and asthma in all age groups. The best way to absorb vitamin D is through the sun, even when temperatures are cold. So, in honor of February’s Heart Month, get your family or a friend and go outside on the next sunny day.
4. Don’t Smoke. Ever. Period.
5. Be Happy. In a recent statement by the American Heart Association on women and heart disease, studies revealed that stress and depression can influence both the onset and course of heart disease in women. Credible evidence indicates people who see themselves as content, happy, and socially and mentally active, have a significantly lower incidence of heart disease than their counterparts with high levels of anxiety or depression. Obviously, this is only one reason to strive for happiness, but it’s a good one. Make time for fun with friends and family, do something nice for yourself or someone else, practice tolerance and gratitude. In addition to feeling good, you’ll actually live longer!

In recognition of National Heart Month, Dr. Foda will provide a free community lecture on Hypertension at the Center in the Park, 5818 Germantown Avenue, Philadelphia, on Thursday, February 18 at 10 a.m. Blood pressure checks and heart health risk assessments will be available.

Make an appointment with a physician if you need help creating a healthy action plan for the coming year. To find a physician or learn more about heart healthy choices, call (215) 753-2000.

Chestnut Hill Hospital (CHH) is a community-based, university-affiliated, teaching hospital committed to excellent patient-centered care. CHH provides a full range of inpatient and outpatient, diagnostic and treatment services for our neighbors in northwest Philadelphia and eastern Montgomery County. More than 300 board-certified physicians comprise the medical staff and support medical specialties including minimally invasive laparoscopic and robotic surgery, cardiology, gynecology, oncology, orthopedics, urology, family practice and internal medicine. Our comprehensive services include primary care practices, two women’s centers and an off-site physical therapy center. CHH is affiliated with university-hospitals in Philadelphia for heart, stroke and cancer care, as well as our hospitalist and residency programs. Chestnut Hill has 130-beds and is accredited by the Joint Commission.