Tag Archives: healthy diet

Maintaining Your Blood Pressure During Hot Summer Months | Fullerton, CA

As the weather gets warmer, there is a bigger need to take care of our health. Drink plenty of water, eat light healthy meals and lots of summer fun in the sun are definitely in order and necessary if we are going to keep our systems in working order enduring these extremely dangerous heatwaves. Because heart disease is such a common disease for Americans, it is important that we all try to do our best to maintain a healthy lifestyle to keep our blood pumping. Here are just a few of the ways you can keep your heart healthy:

Watch your weight. Blood pressure typically increases as weight increases. Losing just 10 pounds can reduce your blood pressure immensely.

Exercise regularly. Regular physical activity can help you lower your blood pressure. Consistency is key, as your blood pressure can increase again. The best kind of exercise to lower blood pressure include, walking, jogging, swimming, cycling and dancing.

Maintain a healthy diet. Consuming a diet that consists of fruits, vegetables, whole grains and low-fat dairy can help lower your blood pressure. Be sure to avoid foods high in saturated fat and cholesterol, as these foods can increase blood pressure.

Careful with the salt. Even just a small reduction in your sodium intake can reduce blood pressure. To decrease your sodium intake, you can read food labels, eat fewer processed foods and not add salt to meals.

Reduce your stress. To reduce your stress levels, you should take some time to think about what is causing your stress in the first place. Once you figure out what is causing your stress, think about how you can eliminate or reduce it.

If you would like more information about reducing heart issues during the summer, contact Dr. Gordon C. Gunn MD at 714-912-2211 or visit www.gordongunnmd.com to schedule an appointment today. 

Dr. Gunn proudly serves Fullerton and all surrounding areas.

On the Road to Recovery After a Heart Attack | Fullerton, CA

After having a heart attack, you may feel overwhelmed with anxiety and fear, like your world has be flipped upside down. After all, you’ve just survived a life and death situation – thanks a pretty sobering experience. It takes time to fully recover from a heart attack but don’t let that stop you from pushing forward. But you are going to need to make a change or two. Lifestyle change is the best way to recovery, and listed below are a few common lifestyle changes you may want to take into consideration going forward:

Stop smoking. Smoking cigarettes is one of the primary risk factors in heart disease. One of the most important things you can do is quit smoking cigarettes. In just one year after quitting your risk for heart attack drops severely.

Healthy diet. Eating a well-balanced diet keeps blood pressure, cholesterol, blood glucose, and body weight within healthy rages, which can greatly reduce risk of heart attack.

Stress and anger. When stress or anger are uncontrolled it can lead to increased risk of heart disease. Skills Such as yoga, relaxation and time management can lower risks.

Body weight. Achieve and maintain a healthy body weight to lower your risk of heart attack. Being overweight makes the heart pump harder due to having to support the extra weight.

Exercise. Physical activity is a key factor in maintaining long-term heart health after suffering from a heart attack. Enrolling in cardiac rehabilitation is a recommended step towards resuming normal physical activity.

Medication. Taking medication is considered a lifestyle change because taking your medication at the right times can be vital and takes some time to adjust to a new schedule.

If you would like more information on recovery after a heart attack, contact Dr. Gordon C. Gunn MD at 714-912-2211 or visit www.gordongunnmd.com to schedule an appointment today. 

Dr. Gunn proudly serves Fullerton and all surrounding areas.

Keeping Your Heart Healthy During American Heart Month | Fullerton, CA

It may be the end of the month, but there is never a bad time to get heart healthy. According to the American Heart Association, a devastating 6.2 million Americans have heart failure. Scary, isn’t it? Fortunately, heart disease can often be prevented when people make healthy choices and manage their health conditions. Striving to live a heart healthy life can be simple if you’re dedicated. Simple changes in your lifestyle can make a big difference in your heart health. So, in honor of celebrating this very precious organ in our bodies, here are some ideas for getting you started toward a heart healthy life:

Schedule an appointment with doctor to talk about your heart health. It’s important to schedule regular check-ups, even when you’re not sick. You can partner up with your doctor to set goals to improve your heart health.

Add exercise into your daily routine. You could start the day off by talking a 15-minute walk, 3 times a week. Then slowly begin to increase your time to 30-minute walks, 3 times a week.

Increase healthy eating. Sure, it’s easy, but why not try to cook heart healthy meals at least 3 times a week to help balance your diet out? Also make your favorite recipe lower in sodium by swapping out salt for fresh or dried herbs and spices.

Take the first step to quit smoking. If you smoke, quitting can lower your risk for heart disease and stroke. This isn’t news to anyone.

Take your medication as prescribed. If you have high blood pressure or cholesterol, talk with your doctor about your prescribed medication. If you’re having any issues taking your medication or have any side effects, contact your doctor.

If you would like more information on your heart health, contact Dr. Gordon C. Gunn MD at 714-912-2211 or visit www.gordongunnmd.com to schedule an appointment today. 

Dr. Gunn proudly serves Fullerton and all surrounding areas.

Foods to Make Your Heart Healthy | Fullerton, CA

Did you know that heart disease is the #1 killer of women in the United States? And women who have had their ovaries removed are especially at risk. So, what’s a girl to do with these odds stacked against us? Eat yourself healthy by replacing the junk food in your cupboard with these heart-healthy foods, recommended by the American Heart Association!

Whole grains. Whole grains, like brown rice and quinoa, are packed with many nutrients that refined grains are stripped of, like fiber, folate and iron that can lower the risk of heart disease by up to 28 percent.

Leafy greens. Greens such as kale and spinach are great sources of fiber, antioxidants, and other vitamins and minerals that contribute to heart health.

Extra-virgin olive oil. This healthy fat can make a great heart-healthy substitute for butter.

Raw, unsalted almonds and walnuts. These make great snacks, salad additions, and toppings. A ¼ cup a day can boost your protein and lower your cholesterol.

Tomatoes. This veggie is high in antioxidants that protect the heart and is a super easy add-in to any recipe.

Fish. Fish are high in Omega-3s, which are known to benefit the heart, so try to eat fish at least a couple times a week.

Beans and lentils. Versatile and extremely healthy, beans and lentils are a great way to add fiber, protein, and iron to almost any meal.

Grapes. They may be tiny, but grapes are packed with antioxidants, making heart health a little sweeter.

Berries. Filled with fiber and antioxidants, berries make great, heart-healthy desserts any time of day.

Dark chocolate. Eating a small amount of dark chocolate a few days of the week can help lower your blood pressure and improve blood flow.

If you would like more information on heart-healthy foods, contact Dr. Gordon C. Gunn MD at 714-912-2211 or visit www.gordongunnmd.com to schedule an appointment today. 

Dr. Gordon Gunn proudly serves Fullerton and all surrounding areas.

Prevent Heart Disease with These Menopause-Friendly Foods | Fullerton, CA

Heart Healthy

Believe it or not, but heart disease is the #1 killer of American women. And if that wasn’t bad enough, women who have had their ovaries removed are especially at risk. But there are a few changes we can make to our diets that can help prevent heart disease:

Whole grains. A study by the Whole Grains Council proved that replacing refined grains with whole grains can lower the risk of heart disease by up to 28 percent.

Leafy greens. Greens such as kale and spinach are great sources of fiber, antioxidants, and other vitamins and minerals that contribute to heart health.

Extra-virgin olive oil. This healthy fat can make a great heart-healthy substitute for butter.

Raw, unsalted almonds and walnuts. A ¼ cup a day can boost your protein and lower your cholesterol.

Tomatoes. This veggie is high in antioxidants that protect the heart.

Fish. Fish are high in Omega-3s, which are known to benefit the heart. Many doctors recommend adding fish to your diet at least a couple times a week.

Beans and lentils. Versatile and extremely healthy, beans and lentils are a great way to add fiber, protein, and iron to almost any meal.

Grapes. In addition to antioxidants, they also provide phytochemicals that protect the cardiovascular system.

Berries. Filled with fiber and antioxidants, berries make great, heart-healthy desserts any time of the day.

Dark chocolate. Adding just a little bit of dark chocolate to those berries and you’ve got yourself a divine, guilt-free dessert. Studies do show that eating a small amount of dark chocolate a few days out of the week can help lower your blood pressure and improve blood flow.

If you would like more information on menopause-friendly foods, contact Dr. Gordon C. Gunn MD at 714-912-2211 or visit www.gordongunnmd.com to schedule an appointment today. 

Dr. Gordon Gunn proudly serves Fullerton and all surrounding areas.

Eat Your Way to Heart Health | Fullerton, CA

Heart disease is among one of the deadliest killers in the world, killing on average 610,000 Americans a year. You’re right – it’s a staggering number, especially when there are ways that we can help prevent it from happening. Clogged arteries can be caused by diet, genetics and lifestyle choices. Because diet and lifestyle choices go together, let’s focus on foods that can prevent that plaque from building up:

Garlic. Garlic can prevent coronary artery calcification and blood clots, while garlic powder can reduce the buildup of nanoplaque.

Chia seeds. This superfood can help keep arteries clear by regulating blood pressure, lowering triglycerides and reducing LDL cholesterol.

Coconut oil. A regular consumption of coconut oil can help reduce plaque buildup in the arteries.

Broccoli. This vegetable is loaded with vitamin K which can help prevent the hardening and calcification of arteries. Broccoli can also help prevent oxidation of LDL cholesterol which can lead to serious heart problems.

Avocado. Studies have shown that avocado can lead to improved blood cholesterol, while lowering LDL and triglycerides and increasing the HDL, the good cholesterol.

Asparagus. Full of fiber and minerals, asparagus is one of the best veggies for clearing arteries.

Green tea. Green tea contains high levels of catechins, which is an antioxidant plant phenol that hinders the absorption of bad cholesterol during digestion.

Coldwater fish. Eating fish twice a week can help reduce inflammation and plaque buildup that can lead to heart disease.

Turmeric. Adding turmeric to your diet can help reduce inflammation and damage to your arterial walls, which are leading cause to plaque buildup and blood clots.

Cranberries. Cranberries reduces LDL cholesterol and raising HDL cholesterol levels.

If you would like more information on heart healthy foods, contact Dr. Gordon C. Gunn MD at 714-912-2211 or visit www.gordongunnmd.com to schedule an appointment today. 

Dr. Gordon Gunn proudly serves Fullerton and all surrounding areas.

Maintain Your Heart Health at Any Age | Fullerton, CA

We all want to look and feel our best at every age, which is why it’s important that we make smart lifestyle and health choices. There are many simple things women can do every day to help ensure good health throughout their lifetime:

Eat a healthy diet. You want to eat as many natural foods as possible, including fresh fruits and vegetables and less processed foods.  Eat whole grains and high-fiber foods, also choose leaner meat and fish.

Exercise. Exercise can help keep your heart healthy and in good working condition. To ensure good heart health, work out for 30 minutes, five days a week or every day.

Manage stress. A woman often deals with a lot of pressure and stress. Professionals encourage women to take a few minutes from her day to take a step back and relax. Mental health is very important to women’s health.

Avoid harmful habits. Women should stay away from tobacco products and people who smoke. Don’t use any drugs. If you do drink alcohol, drink it in moderation.

Sunbathe safely. Too much exposure to the sun’s rays can cause skin cancer, so wear sunscreen with a sun protection factor (SPH) of at least 15 if you are going to be outdoors.

Check for breast cancer. You should keep an eye out for changes in your breasts and report your concerns to your doctors. Women 40 years of age of and over should get yearly mammograms to check for breast cancer in its earliest stages.

If you would like more information on heart health, contact Dr. Gordon C. Gunn MD in Fullerton, CA at 714-912-2211 to schedule an appointment today. Or visit www.gordongunnmd.com for additional information regarding women’s health. 

Dr. Gordon Gunn proudly serves Buena Park, La Mirada, Yorba Linda, Diamond Bar, Walnut and all surrounding Orange County areas.