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10 steps to keep your heart happy

Brought to you by Dr. Jay Shah - The Portland Clinic - MEDICAL INSIDER -

THE PORTLAND CLINIC - Dr. Jay ShahHeart disease is the No. 1 cause of death in the United States. The best way to avoid becoming a part of that statistic is to keep your heart happy and healthy. The Portland Clinic's Cardiology department offers you these tips to keep you and your heart as healthy as can be:

Quit smoking: Smoking elevates your risk of heart disease. Talk with your doctor about creating a plan that helps you quit.

Get some exercise: The more you exercise, the higher the capacity of your heart function.

Practice portion control: Supersized portions are a key cause of weight gain.

Eat more vegetables: Fill half of every lunch and dinner plate with vegetables – they are powerhouses of heart-healthy nutrients.

Eat more fish: Eating fish once or twice a week could reduce the risk of dying of a heart attack, thanks to the beneficial omega-3 fatty acids and unsaturated fats in fish.

Cook with healthy fats: Unsaturated fats (in nuts, avocados, olives and their oils) help to lower cholesterol.

Go for the whole grain: Stick with whole-grain breads, cereals, rice and flour, and steer clear of cookies, cakes and other sugary, white-flour treats.

Keep your numbers in check: Diabetes, high blood pressure and bad cholesterol are three of the top risk factors for heart disease. Get routine checkups to keep an eye on these numbers.

De-stress: Too much stress can do a number on your heart. The best stress reliever is regular exercise.

Find your bliss: Find time every week to do what you love: spend time in nature, listen to music, paint, write, volunteer — whatever warms your heart.

The Portland Clinic

BEAVERTON

15950 SW Millikan Way

Beaverton, OR 97006

(503) 646-0161

www.theportlandclinic.com