Tag: diabetes

7 Keys to a Healthy Heart

February is American Heart Month, highlighting heart health amidst Valentine’s Day. In this post I outline seven major types of heart diseases and risk factors such as smoking and hypertension. Recognizing heart problem symptoms is crucial. Maintaining heart health involves addressing risk factors with healthy lifestyle choices. Share this vital information.

February is American Heart Month and has Valentine’s Day, February 14. So, let’s explore our hearts and how we can keep them healthy.

At this previous post you can learn about the HEART’S  anatomy and how it works.

diagram of the human heart
Heart diseases affect any and sometimes multiple parts of the heart- the atria, ventricles, the valves, the aorta, the pulmonary artery and veins, the walls and the coronary arteries (not shown in this diagram. )

In this post I reviewed common heart disorders.

7 Major Types of HEART DISEASE.

  1. Congenital heart disease (problems present at birth)
  2. Cardiomyopathy- disease of the heart muscle
  3. Coronary artery disease/myocardial infarction ( heart attack)- the most common cause of death in the United States
  4. Congestive heart failure
  5. Sudden cardiac death
  6. Arrhythmia-irregular heart beats
  7. Hypertension- high blood pressure
electrocardiogram- tracing
An electrocardiogram, EKG, records the heart beats produced by the heart’s electrical system.

Protecting our HEARTS from Disease, Disability, and Death. 

7 major risk factors for heart disease 

  1. smoking
  2. hypertension
  3. excess body weight
  4. sedentary lifestyle, too little physical activity
  5. high blood fats (cholesterol)
  6. high blood sugar (glucose)
  7. poor nutrition
complications of high blood pressure

Other Risk Factors 

  • Gender– unfortunately males are somewhat more at risk, especially at younger ages.
  • Age– our risk increases as our age does.
  • Ethnicity– some ethnic groups have a higher risk. In the United States these are African Americans, Native Americans, Hispanics.
  • Family history– This means a close relative, like a parent or sibling, who developed heart disease young, or less than 50 years old.

Recognizing that you may have a heart problem can be the first step to getting effective treatment. Here are

7 Keys to a Healthy Heart-Watercress Words.com

7 Symptoms of a Heart Problem

  1. Chest pain– this is probably the most recognized heart disease symptoms, but is not unique to heart disease, nor is it always found in heart disease.
  2. Shortness of breath– especially if it occurs with minimal exertion, or if you find you have less tolerance for exertion.
  3. Palpitations– this means feeling like your heart is beating too fast, too hard, or at irregular intervals.
  4. Fatigue- especially if out of proportion to physical activity, if you tire more easily or quickly, or seem to have less energy than in the past
  5. Unexplained weight gain or swelling in the feet and legs
  6. Dizziness or lightheadedness when standing or walking, especially after exertion.
  7. Syncope, the medical term for fainting or passing out, especially if no other obvious cause (some people know they faint at the sight of blood, or with certain smells; that form of fainting is usually harmless, unless injured from falling)
No Smoking sign with pumpkins
a heart monitor showing a heart tracing EKG
blue berries, strawbeerries, and orange slices-Nutrition Facts
people in a gym exercising

How to keep Your HEART healthy

Keeping our hearts healthy involves changing the first 7 risk factors I mentioned, which doctors often call modifiable risk factors.

  1. Stop smoking– consider these  7 surprising reasons to be smoke free
  2. Control your weight– achieve and stay at a healthy weight.6 steps to losing weight and gaining hope
  3. Be screened for diabetes and high cholesterol; if found, manage with your doctor’s supervision .10 Silent Signs of Diabetes
  4. Get more active, do some physical activity on a regular basis.Health lessons from the Women’s World Cup
  5. Eat less junk food, make healthier food choices. Learn easy ways to shop healthier from the American Heart Association
  6. Have your blood pressure checked regularly (ask your doctor how often). If you have hypertension,  follow your doctor’s management plan, which may include medication. Learn more from FamilyDoctor.org 
  7. Control and manage stress. Medical studies suggest that emotional stress can bring on cardiovascular disease. You can learn more from Dr. James Marroquin’s fascinating post.

always exploring the HEART of heart health

Please share this post on your social sites, your friends will thank you for caring about their hearts.

I’d love for you to follow this blog. I share information and inspiration to help you turn health challenges into health opportunities.

Add your name to the subscribe box to be notified of new posts by email. Click the link to read the post and browse other content. It’s that simple. No spam.

I enjoy seeing who is new to Watercress Words. When you subscribe, I will visit your blog or website. Thanks and see you next time.

Dr. Aletha

Simple Tips for Healthy Holiday Eating

Holiday traditions often involve special foods and beverages, posing challenges for individuals managing medical conditions like diabetes, food allergies, and obesity. Emphasizing mindfulness in eating and understanding personal dietary restrictions can alleviate holiday stress and enhance enjoyment.

updated December 5, 2025

Everyone enjoys the holiday traditions of eating and drinking special foods and beverages.  But these can cause problems for people who need to manage what they eat and drink for medical reasons.

sliced Stollen

Nutritional adjustments play a vital role in managing these health conditions

  • diabetes
  • high cholesterol
  • celiac disease/gluten sensitivity
  • nut and other food allergies
  • lactose intolerance
  • overweight/obesity
  • alcohol dependence
  • heart, kidney, and liver dysfunction
  • anorexia/bulimia
  • pregnancy
  • migraine
  • cancer

Share the Joy, not the Germs

Lessons learned from the COVID-19 public health emergency are useful as we plan to celebrate holidays with gatherings. Several illnesses, particularly respiratory infections, are more prevalent at this time of year.

As much as we hate missing activities with close friends and family, we risk spreading contagious diseases if we attend when we are ill. Be gracious and stay home when you feel unwell.

If you are at higher risk of complications from respiratory infections, consider whether attending gatherings is wise.

“The COVID-19 pandemic has been stressful and isolating for many people. Gatherings during the upcoming holidays can be an opportunity to reconnect with family and friends.

This holiday season, consider how your holiday plans can be modified to reduce the spread of COVID-19 to keep your friends, families, and communities healthy and safe.”

Centers for Disease Control and Prevention
a dining table decorated for Christmas

Practical Tips to Plan Menus

Planning ahead to manage holiday stress also applies to cooking, entertaining, and eating during the holiday season.

If you plan and prepare holiday meals and parties, remember that some attendees need to avoid or restrict certain foods.  

Offer an ample variety of food and drinks so your guests will find something that works for them.

If you have house guests, they will appreciate your asking them about dietary needs or restrictions so you can have food available to meet their needs.

If you have special food needs, it may be wise to offer to bring a dish to an event or take food to eat if you will be someone’s house guest.

“Holidays can be a time of great anxiety for people with diabetes because it is so focused on food.

Don’t let questions about what to eat, how much to eat, and meal timing dampen your holiday. Plan in advance, so you can fend off stress and fully enjoy the day and keep your diabetes management on track.”

American Diabetes Association
Photo by fauxels on Pexels.com

The following links are provided for your information only and do not constitute clinical advice or endorsement. Always discuss health decisions with your personal healthcare professional.

Dr. Diana, an allergy doctor who blogs about cooking at White Coat, Pink Apron, suggests these

Edible Christmas Gifts

decorated Christmas cookies

 30 Best Gluten-Free Christmas Cookies

apples, oranges, and walnuts

Navigating the Holidays with a Food Addiction: 

” Eating disorders are not about food, it is about the underlying issues which can be triggered by anxiety and stress. Holidays can bring on both increased stress and anxiety and can be difficult for individuals to manage. When a person is in an active eating disorder, there are various ways to cope with the holidays.”

Addiction Hope.com

Time for you to plan

As you consider your holiday entertaining, whether as host or guest, what is most important for you to consider?

How will you plan ahead so that you can feel confident that your holiday celebrations are not only fun, but healthy and safe?

Who do you need to talk to or ask for help?

Exploring the HEART of holiday eating

I appreciate the resources I have linked to in this post for sharing their expertise online.

I’d love for you to follow this blog. I share information and inspiration to help you turn health challenges into health opportunities.

Add your name to the subscribe box to be notified of new posts by email. Click the link to read the post and browse other content. It’s that simple. No spam.

I enjoy seeing who is new to Watercress Words. When you subscribe, I will visit your blog or website. Thanks and see you next time.

Dr. Aletha