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FarkAs part of National Cardiac Rehabilitation Week, Tamara Henzlik, a Rapid City Regional Hospital clinical dietitian, will present the free program, “Ten Habits of Highly Heart-Healthy People” this week.
Sponsored by Rapid City Regional Hospital’s Cardiac Services, Henzlik will give an hour-long presentation at 9:30 a.m. Thursday. Her tips — while focused on cardiac patients — will benefit young and old alike who may implement these recommendations for better health.
“They’re guidelines based on clinical research,” she said.
Earlier this month, Rapid City Regional Hospital’s Cardiac Rehabilitation department sponsored a 5K Fun Run/Walk. Because of good weather, more people participated this year. Organizers hope as many people participate in Thursday’s nutrition program.
Sometimes the difference between having a healthy heart and one that’s not is due to small lifestyle and diet habits, Henzlik said.
The majority of the lecture will be about nutrition.
“With the variety of foods we have at our fingertips, it’s possible to enjoy delicious, satisfying foods that also contribute to heart health,” she added.
The audience will be allowed to sample several foods and recipes will be distributed at the lecture. These recipes can be easily integrated into home-cooked meals.
“It’s important to realize that it’s a lifestyle action plan,” Henzlik said.
People following a heart-healthy lifestyle by sustained diet and exercise can reduce their risk of coronary artery disease by 82 percent, she said.
These proactive steps can be weaved within the fabric of a person’s everyday life, shrinking the opportunities of cardiovascular disease while becoming more fit.
Many people will often wait until symptoms occur before they’ll do something about their health.
“But these are heart-healthy tips to use now,” she said.
Henzlik will touch on topics of weight loss, exercise and reducing high blood pressure. But she also will discuss eating plans rich in fruits, vegetables, whole grains and what foods to avoid. These are not part of fad diets, but something that can work for everyone.
“My ideas are backed by studies that have been translated into guidelines for a lifestyle commitment to better health,” she said.
“It’ll be fun, come check us out,” Henzlik said.
If you go
What: “Ten Habits of Highly Heart-Healthy People” presentation
Who: Tamara Henzlik, a Rapid City Regional Hospital clinical dietitian
When: 9:30 a.m. Thursday, Feb. 14
Where: West Auditorium of Rapid City Regional Hospital
Contact: For more information, call Rapid City Regional Hospital’s Cardiac Services department at 719-4365.
More tips for your heart
While Tamara Henzlik, a Rapid City Regional Hospital clinical dietitian, presents “Ten Habits of Highly Heart-Healthy People” on Thursday in West Auditorium at Rapid City Regional Hospital, we found a few of our own to offer for American Heart Month.
Karla Orth, manager of the Weight Watchers center in Rapid City, offers the following tips to get people started:
* Exercise for 30 minutes at moderate physical activity daily, such as walking. This can reduce the risk of heart disease, raising good cholesterol levels and reducing the bad artery-clogging cholesterol.
* If you must have candy, eat a moderate amount of dark and bittersweet chocolate to improve cardiovascular health.
* Skip the evening out and try a home-cooked meal that features salmon, which is rich in omega-3 fatty acids; red wine, which can help improve good cholesterol; and asparagus, packed with fiber and potassium, a nutrient linked to help lower blood pressure.
The American Heart Association offers “10 Ways to Take Charge of Your Health.”
* Make a date with your doctor and keep it. Each year on your birthday, schedule a checkup with your doctor. Have your blood pressure, cholesterols and glucose levels checked and ask your doctor to help you reach or maintain a healthy weight.
* Tone up as you tune in. Step, march or jog in place for at least 15 minutes a day while you’re watching TV. Increase your activity by five minutes each week until you’re getting at least 30 minutes on most days of the week.
* Grab some water when you go. Take a water bottle with you wherever you go, and drink it to increase your water intake.
* Keep raw vegetables and fruits in the front of your refrigerator and healthy snacks in the front of your pantry. If you keep grabbing healthy foods at least 21 times, you’ll soon make them a habit. The American Heart Association’s heart-check mark is an easy, reliable grocery shopping tool to help you identify food that can be part of a sensible eating plan.
* Foods high in saturated fat can lead to high cholesterol. Eat foods low in saturated fat such as lean chicken or turkey, (roasted or baked, with skin removed) fruits, vegetables, low-fat or fat-free dairy products and whole grains.
* Lower high blood pressure by limiting sodium (salt) intake. Check food labels for sodium alginate, sodium sulfite, sodium caseinate, disodium phosphate, sodium benzoate, sodium hydroxide, monosodium glutamate (MSG) and sodium citrate.
* If you smoke, quit. Try this four-step method to snuff your habit: Day 1, cut the number of cigarettes you smoke by half. Day 3, cut the number of cigarettes you smoke in half again. Day 5, cut your smoking in half again. On your quit day – quit.
* Excess weight increases your risk of heart disease, stroke and diabetes. To achieve steady, painless weight loss, take it easy. Eat 200 to 300 fewer calories each day, exercise at least 30 minutes on all or most days of the week and you’ll get closer to your goal.
* If you get off your exercise schedule, have a cigarette or mess up on a meal, just get back on track immediately with more determination to establish a healthy lifestyle.
* Keep track of your achievements in exercising, losing weight or quitting smoking. When you reach a goal, reward yourself by doing something you enjoy.
For more information, contact your nearest American Heart Association office at 1-800-AHA-USA1 (1-800-242-8721) or go to www.americanheart.org.
Contact Jomay Steen at 394-8418 or jomay.steen@rapidcityjournal.com.
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