Adopting Heart-Healthy Habits: Advice from the Experts

Heart disease is the leading cause of death in Monmouth and Ocean counties. Learning that you have heart disease can be difficult, especially when your doctor tells you what you need to do to combat the disease. As Marcia Liu, M.D., a cardiologist at Jersey Shore University Medical Center, explains, "In addition to diagnosis and treatment plans, behavioral changes are often required — including exercising or eating better. But although these changes may seem daunting, you can make them."

Studies show that most people go through the same basic phases before they make a lifestyle change. These guidelines can help you find out which phase you’re in and how ready you are to change.

• Precontemplation phase: you’re unsure whether you need to make a change — at least not in the next six months
• Contemplation phase: you have thought about making the change in the next six months
• Preparation phase: you have picked a day in the next month to start the new habit
• Action phase: you already have changed a habit
• Maintenance phase: you’ve kept up the new habit for at least six months

Prepare Yourself For Success
Congratulations if you’ve already begun a new habit and are in the action or maintenance phase. But if you’re not as far along in the change process, don’t worry. There’s a lot you can do to build momentum and keep yourself motivated.

For example, if you are in the contemplation phase, write down all the benefits of making your change. Try listing all the pros of a healthier diet, such as weight loss, lower blood pressure, and a healthier heart.

This may help you stay on track. When you have moved on to the preparation phase, having a game plan can help ensure your success. Dr. Liu suggests these strategies for your game plan:

• Set goals you can live with. For example, promise yourself that you will take a walk after dinner or ride a stationary bike while watching TV.
• Get rid of temptations. Avoid people or things that make you want to continue your unhealthy habit. If you want to quit smoking, get rid of all smoking-related items, such as ashtrays and lighters, at home and in your car.
• Have a vision for the future. Picture yourself healthier and happier once you’ve made the change.
• Record your progress in a diary. And remember to reward yourself when you have reached a goal.
• Develop a support network. Once you’ve decided to make the change, use your family and friends to help you stay focused. Or consider joining a support group.

Expert Care Available
Sometimes you can take all the necessary behavior measures, yet still need medical care to treat your heart disease. Should this be the case, remember that Jersey Shore University Medical Center is the leading hospital in the region for heart care, performing 13,000 heart procedures annually. It is the only hospital with the physician expertise and technology to offer a full range of services — from prevention and medical diagnosis through innovative interventional and surgical procedures to rehabilitation — and returning you to a healthy and independent lifestyle.

Dr. Liu concludes, "It’s very important to pay attention to the signs, symptoms, and risk factors of heart disease and discuss them with a physician."