The 12 Keys of Chronic Disease Prevention – Part 2 of 2

In Part 1 of this series, we explored the first six habits that can drastically lower your risk of chronic diseases: from not smoking to exercising daily. Now, let’s dive into the remaining six keys that complete a practical, everyday approach to prevention.

These practices support your brain, heart, metabolism, joints, and emotional well-being. They’re backed by science, practical to implement, and crucial for improving quality of life, both for yourself and the people you care about.

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Key #7: Keep Your Blood Sugar Normal

Blood sugar (glucose) is a vital fuel for your brain and body, but too much of it becomes dangerous. Excess blood sugar binds to proteins throughout the body, damaging tissues in the heart, kidneys, brain, eyes, and nerves: the root cause of many complications in diabetes.

Why does this matter? Having high blood sugar can lead to heart attacks, strokes, kidney failure, blindness, and nerve pain.

What you can do:

• Maintain a healthy weight, especially belly fat

• Exercise almost daily (include both cardio and resistance training)

• Avoid sugary foods, refined carbs, and excessive alcohol

• Don’t smoke

• Know your A1c (a measure of average blood sugar over 3 months) – get it checked yearly at your primary care visit

While risk factors like age, genetics, and race are out of your control, knowing them helps you stay vigilant.

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Key #8: Eat Healthy

Eating well is essential, but hunger and convenience often tempt us toward unhealthy choices. While it might be obvious that a poor diet can lead to obesity, it is also a high driver of type 2 diabetes, heart disease, stroke, certain cancers, and dementia.

What to avoid:

• Processed foods with preservatives (like frozen meals and deli meats)

• Added sugars

• Excessive starches (such as white bread, white rice, pasta, and potatoes)

• Excess salt

• Trans fats (often found in baked or fried foods)

Instead, focus on foods rich in nutrients, fiber, and healthy fats like:

• Proteins (Lean meats, fish, eggs, tofu)

• Legumes

• Nuts and seeds

• Olive oil

• Low-fat milk or yogurt

• Fruits and vegetables

• Water

Your goal: 90–95% of your food should come from this list. Keep processed and unhealthy foods to no more than 5–10% of your total intake.

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Key #9: Aim for Quality Sleep (6.5–9 Hours/Night)

Sleep isn’t optional – it’s vital. Chronic sleep deprivation or poor-quality sleep can lead to heart disease, obesity, diabetes, depression, and cognitive decline.

Signs of poor sleep:

• Snoring or frequent awakenings

• Daytime fatigue

• Trouble concentrating or remembering

Steps for better sleep:

• Get screened for sleep apnea if you snore

• Avoid alcohol or large meals within 3 hours of bedtime

• Keep a regular sleep schedule (same bedtime and wake-up time daily)

• Talk to your provider if you suffer from insomnia. Cognitive Behavioral Therapy for Insomnia (CBT-I) is highly effective

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Key #10: Strive for Work-Life Balance

Too much (or too little!) work can damage your health. While meaningful work supports mental and financial well-being, chronic overwork leads to high stress, poor sleep, bad eating habits, and reduced exercise.

Health risks of overworking:

• Skipped workouts and poor nutrition

• Insufficient sleep

• Chronic stress and burnout

• Strained relationships

• Higher risk of substance abuse

• Increased likelihood of accidents and risky behavior

• 55+ hours/week of work increases your risk for stroke and heart attacks – especially after age 50

Balance doesn’t mean perfection, but it does mean protecting time for movement, sleep, real food, and relationships.

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Key #11: Respect Your Joints

You might not think about joint health until pain hits, but protecting your knees, hips, back, and shoulders is key to long-term mobility and prevention of chronic diseases.

Why it matters:

• Joint pain limits your ability to exercise and stay active

• Reduced movement can lead to weight gain, insulin resistance, and a cascade of chronic disease risks

• Surgeries for joint replacements aren’t always a perfect fix

How to protect your joints:

• Maintain a healthy weight

• Build strong muscles to support your joints

• Avoid high-impact activities as you age (especially if you are overweight)

Despite our ability in our younger years to “get up and go”, we need to think twice before training for marathons or playing pickup basketball in our 50s. Injury in our later years can prevent us from staying active, especially when we need to the most! Prioritize longevity over short-term achievement.

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Key #12: See Your Primary Care Provider (PCP) Regularly

Your primary care provider is your frontline defense against chronic disease. Annual visits are essential for early detection and prevention.

Without regular checkups, here’s what you might miss:

• High LDL cholesterol that needs treatment

• Elevated A1c indicating prediabetes or diabetes

• High blood pressure silently damaging your organs

• Kidney problems that show no early symptoms

• Missed immunizations or cancer screenings

Why it matters:

• Early detection prevents irreversible damage

• A PCP can help you avoid unnecessary specialist referrals and testing

• Routine checkups offer peace of mind and save money long-term

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Chronic disease prevention isn’t about perfection. It’s about stacking small, daily choices that add up to better health, more energy, and a longer, fuller life.

As a physician, I am committed to sharing practical, evidence-based strategies to help you become your own health advocate, and a source of strength for those around you. 

The best way to do that? Be a WellPal. Live well. Make the effort to choose healthier options. And share the message of prevention with your family, friends, and community.

Download Dr. Anthony’s free Wellness Checklist — a helpful tool for navigating doctor visits!

The 12 Keys of Chronic Disease Prevention – Part 1 of 2

Chronic diseases like heart disease, cancer, stroke, Alzheimer’s, COPD, and diabetes are responsible for 7 out of 10 deaths in the U.S. They cause immense suffering, disability, and a staggering financial burden on both patients and the healthcare system.

But here’s the hopeful truth: most chronic diseases are preventable, especially before age 80.

That’s where the 12 Keys of Chronic Disease Prevention come in: Evidence-based, practical steps to help you and your loved ones avoid these life-altering conditions. In this two-part blog series, we’ll cover all 12, starting with the first six today.

Spreading the message of chronic disease prevention is one of the most meaningful gifts you can give — a true act of service.

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Key #1: Don’t Smoke — At All

Not smoking means zero cigarettes, cigars, or cigarillos. And yes, even occasional smoking or being around secondhand smoke can be harmful. Just two cigarettes a day or the occasional cigar can trigger a heart attack. Smoking is one of the most powerful risk factors for cancer, Alzheimer’s, stroke, COPD, asthma, and heart disease.

What you can do:

• Stay away from all tobacco products.

• Avoid secondhand smoke — even exhaled smoke carries toxins.

• Seek help if you’re trying to quit. It’s never too late to stop.

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Key #2: Keep Your Blood Pressure in Check

High blood pressure (hypertension) is often called the silent killer because it usually shows no symptoms. What’s considered “normal” varies with age and health conditions:

• Age 20s: Below 120/75 mm Hg

• Age 40s: Below 130/80 mm Hg

• Age 70s: Below 140/90 mm Hg

For people with diabetes, heart disease, or kidney disease, the lower the blood pressure (as long as you’re not dizzy), the better.

Too low? If your top number (systolic) is below 90 mm Hg or below 120 mm Hg and you feel lightheaded, that’s too low for you.

What you can do:

• Monitor your blood pressure regularly.

• Limit sodium, manage stress, stay active.

• Talk to your doctor about targets specific to you.

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Key #3: Lower Your LDL Cholesterol

LDL cholesterol (the "bad" kind) is a key player in artery disease. High levels damage arteries in your heart, brain, and legs.

Targets:

• Ideally keep LDL below 100 mg/dL

• If you’ve had a heart attack, stroke, stents, or bypass: aim for under 70 mg/dL, sometimes even under 55 mg/dL

Triglycerides are another type of fat to watch. Keep them below 120 mg/dL.

What you can do:

• Eat a Mediterranean-style diet rich in fiber and healthy fats.

• Exercise and maintain a healthy weight.

• If needed, medications can help — especially after an event.

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Key #4: Maintain a Healthy Weight (Especially Belly Fat)

Not all fat is equal. Belly fat, especially the deep, internal kind, is the most dangerous. It promotes insulin resistance, inflammation, and chronic disease.

Use your tape measure, not just the scale:

• White, Black, and Latino men: < 38 inches at the navel

• Women: < 34 inches

• Asian men: < 35 inches

• Asian women: < 32 inches

What you can do:

• Focus on whole foods, portion control, and consistent movement.

• Track your waist circumference over time.

• Build muscle to improve metabolism.

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Key #5: Exercise Daily (Or Almost)

Exercise is essential for heart, brain, and metabolic health. A mix of activities is ideal:

• Cardio (aerobic): Walking, swimming, biking

• Strength training: Weights, resistance bands, bodyweight moves

• Flexibility & balance: Yoga, stretching, balance drills

Frequency:

• Aim for 7 days/week — even if some days are light

• At least 30 mins/day if the activity is moderate to intense

• If low-intensity, such as slow walking, aim for 60+ minutes

Avoid:

• Straining with heavy weights while holding your breath (this can spike blood pressure)

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Key #6: Avoid Alcohol and Drug Abuse

Alcohol:

• Safe limit for men < 65: 2 drinks/day

• Safe limit for women and men > 65: 1 drink/day

What’s one drink?

• 12 oz. beer (5% alcohol)

• 5 oz. wine

• 1.5 oz. distilled spirits

Risks of too much alcohol:

• Heart disease, high blood pressure, arrhythmias

• Liver disease, pancreatitis, certain cancers

• Memory loss and dementia

Binge drinking — even once a week — is harmful. Your liver can only detox 1–2 drinks per day.

Drugs: Overdoses from fentanyl, opioids, cocaine, and meth are now the #3 cause of death in the U.S., after heart disease and cancer. One pill not prescribed by your doctor can be deadly.

What you can do:

• Never accept medication from anyone but your healthcare provider.

• Teach loved ones the risks of even one pill from an unknown source.

• Get support if you or someone you know struggles with addiction.

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Take control of your health.

In Part 2, we cover more essentials for chronic disease prevention, including sleep, nutrition, joint care, and routine checkups.

Your health is in your hands. Start today, and be a WellPal — someone who protects their health and shares the knowledge with others.

Download Dr. Anthony’s free Wellness Checklist — a helpful tool for navigating doctor visits!

How to Prevent Heart Disease, Even If It Runs in Your Family

If your parents, siblings, or grandparents had or have heart disease, it’s not uncommon for my patients to wonder: Am I destined for the same fate?

While family history is a risk factor, it’s not a guarantee. Heart disease is influenced by a combination of genetics, lifestyle, and environment. And the good news is, you have control over more than you think!

Here’s what to know (and do) if heart disease runs in your family.

First: What Does "Runs in the Family" Actually Mean?

When we say heart disease is "genetic," we’re usually referring to inherited risk factors, such as:

• High blood pressure

• High cholesterol

• Type 2 diabetes

• Early heart attacks (in men <55, women <65)

If multiple close relatives have had heart problems, especially at younger ages, your risk is elevated. But it’s not just about DNA. What often gets passed down isn't just genes: it's also habits, environment, and beliefs about health.

That means prevention is still possible — and incredibly powerful.

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You Can’t Change Your Genes. But You Can Change the Story.

Your genetic makeup might load the gun, but lifestyle pulls the trigger. Research consistently shows that modifying key behaviors can dramatically reduce the risk of heart disease, even for those with strong family histories.

Here's where to focus:

1. Know Your Numbers Early

The earlier you track your heart health, the better. Ask your doctor about:

• Blood pressure

• LDL and HDL cholesterol

• Triglycerides

• Blood sugar and A1c

• Inflammatory markers (like hs-CRP)

• Coronary artery calcium score (for some)

These numbers tell a story about your risk, and what steps to take now to reduce it.

If you have a family history of early heart disease, don’t wait until your 50s for a check-up. Start in your 20s (or even earlier).

2. Focus on What You Can Control

You might not control your DNA, but you can control:

• What you eat

• How often you move

• Whether you smoke or drink too much alcohol

• How you manage stress

• Your sleep 

• Whether you take prescribed medications

It’s not about being perfect. It’s about consistent, sustainable habits that support your long-term health.

3. Rethink “Normal” Habits

Sometimes, what feels “normal” in a family is actually part of the problem.

Do most meals center around processed or fried foods? Is physical activity rare? Are weight issues, stress, and high blood pressure common across generations?

These patterns can feel inherited, but they’re often learned. And the cycle can stop with you.

4. Don’t Wait for Symptoms

One of the scariest things about heart disease? It often progresses silently for years.

You may feel fine until something serious happens, like a heart attack. That’s why prevention is so important. With the right screenings, support, and positive lifestyle changes, you can spot issues early and make changes before damage occurs.

5. Team Up with the Right Doctor

A family history of heart disease is a reason to be proactive, not panicked. Working with a cardiologist who understands both the science and the psychology of prevention can help you personalize a plan, get the right labs and imaging needed, and keep you motivated throughout the journey.

You’re Not Powerless — You’re Prepared

Having a family history of heart disease doesn’t mean it’s your destiny. It means you’ve got a heads-up — and that’s a gift! So utilize this knowledge to the best of your ability. By being proactive, informed, and supported, you can make changes that protect your heart, add years to your life, and improve your day-to-day health right now. 

For a deeper look at the root causes of heart disease and how to prevent it, I share it all in my book Arteries in Harmony — a must-read guide to evidence-based heart health.

Why Your Doctor Isn’t Talking About Lifestyle Medicine — And Why That Needs to Change

We’ve all heard it: Eat better. Exercise more. Get enough sleep. Almost every doctor agrees that a healthy lifestyle is critical for preventing and managing chronic disease.
But here’s the problem: most doctors aren’t actually talking about it in your appointments — at least, not enough.

Even fewer are familiar with Lifestyle Medicine, a growing field that deserves a lot more attention. Let’s break down why lifestyle conversations aren’t happening like they should — and why that needs to change.

What Is Lifestyle Medicine?

Before we dive into the why, let’s clear up a common misconception:

Lifestyle Medicine is not just general "healthy living" advice. It’s a board-certified medical specialty with its own curriculum, clinical guidelines, and approach to care.

Lifestyle Medicine focuses on six key pillars:

• Nutrition

• Physical activity

• Sleep

• Avoidance of risky and unhealthy substances (like smoking, alcohol, and drugs)

• Stress management

• Strong social connections

The core belief is that by addressing these areas intentionally, we can prevent, treat, and even reverse many chronic diseases — often reducing or minimizing the need for medications.

Lifestyle Medicine doctors are trained far beyond basic recommendations. They know the nuances of diet, exercise prescriptions, sleep optimization, substance use recovery, stress resiliency, and social support building — and they make lifestyle a primary focus of patient care.

So Why Aren’t Most Doctors Prioritizing Lifestyle Conversations?

1. Time Pressures and Productivity Demands

Decades ago, appointments were longer and more personal. Today’s healthcare system runs like a high-speed assembly line.

Doctors now manage:

• Reviewing complex medical histories

• Analyzing test results

• Performing exams

• Explaining diagnoses

• Ordering prescriptions or tests

• Completing 2–3 pages of documentation for every visit

All of this usually happens in 10–12 minutes. Practice managers and hospital administration are constantly monitoring “productivity” and expect fast, efficient patient turnover. In that race against the clock, lifestyle discussions get squeezed — often to a rushed 1–2 minutes (if they happen at all). 

2. The Emotional Realities of Lifestyle Change

Even when time allows, lifestyle isn’t an easy topic. Here’s why many doctors hesitate:

• Frustration and burnout: Over time, some doctors become discouraged, losing confidence that patients will follow through with difficult lifestyle changes — especially as obesity and sedentary habits continue to rise.

• Patient resistance: Patients often know they should eat healthier or exercise but feel guilty — leading to avoidance, defensiveness, or even dishonesty during conversations.

• The allure of “easy fixes”: Options like Ozempic or quick medical procedures seem easier than committing to daily exercise and whole-food diets.

When motivation is low on both sides, the conversation often fades.

3. Lifestyle Isn’t a "One-Size-Fits-All" Prescription

Another factor? Lifestyle prescriptions are complex and personalized.
- How much exercise you need depends on your intensity level.
- How your diet should change depends on your health history.
- Sleep struggles, stress levels, substance use — each person needs a different plan.

And frankly, many traditionally trained doctors haven’t been deeply trained in how to tailor these recommendations. Lifestyle Medicine doctors, however, specialize in exactly that.

A Reality Check: What Healthy Lifestyle Can (and Can’t) Do

There is good news: Practicing the six pillars of Lifestyle Medicine can add up to seven extra years of high-quality life and delay the onset of serious health issues well into your late 70s or early 80s.

But let’s discuss the hard facts:

• Healthy lifestyle habits can't erase genetic risks or reverse years of severe disease.

• Advanced conditions (like longstanding type 2 diabetes, extensive heart disease, or late-stage arthritis) often require medications or procedures in addition to lifestyle changes.

• No matter how committed you are, lifestyle alone won’t cure cancer, Parkinson’s, or severe heart failure.

Lifestyle Medicine doesn’t reject conventional treatments — it complements them.

The goal isn’t an "either/or" approach. It’s integrative care: using the most powerful tools from both lifestyle and traditional medicine.

Here’s Where Most Doctors Agree

Even if your doctor isn’t a certified Lifestyle Medicine expert, they’re likely to recommend a few essential habits:

Nutrition

• Focus on whole foods, mostly plant-based: nuts, seeds, fruits, vegetables, legumes, some fish, and lean meats.

• Minimize processed foods, added sugars, deep-fried foods, and excess salt.

• Portion control matters — especially as you age or if you have blood pressure concerns.

Exercise

• Move daily — but how much depends on intensity.

• High-intensity (running, heavy lifting): 30 minutes may be enough.

• Moderate/low-intensity (walking, yoga): 60–90 minutes is ideal.

• Mix it up: cardio + strength + flexibility + balance (especially after age 50).

Sleep

• Aim for 6.5–9 hours nightly.

• Chronic insomnia? Explore Cognitive Behavioral Therapy for Insomnia (CBTI).

• Snoring heavily? You might need evaluation for sleep apnea.

Avoid Risky Substances

• Zero tolerance for cigarettes. Even a few can trigger heart attacks.

• Alcohol in strict moderation (1 drink/day for women and older men, 1–2 drinks/day for younger men).

• More than that? You’re tipping into toxic territory for your brain, heart, and liver.

• Stay away from illicit drugs, including marijuana — now linked with health risks, especially in high-use patterns.

• With the rise of fentanyl contamination, even "safe-looking" pills can be deadly.

Stress and Social Connection

• Stress management matters. Mindfulness, therapy, yoga, deep breathing — find your tools.

• Prioritize relationships. Isolation and loneliness are risk factors for major health issues.

The Bottom Line

Lifestyle is medicine. But it’s also hard. It requires time, support, knowledge, and honest conversations.

The healthcare system today doesn’t always prioritize those things — but you can. If your doctor isn’t bringing up lifestyle, you can start the conversation. Better yet, seek out practitioners trained in Lifestyle Medicine who will walk the journey with you.

Because investing in your lifestyle isn’t about deprivation — It’s about adding years to your life — and life to your years.

Five Daily Habits That Are Secretly Harming Your Heart (And What To Do Instead)

Your heart health is influenced by much more than just diet and exercise—daily habits you might not think twice about can have a significant impact. Putting stress on your cardiovascular system can lead to a number of health issues, such as high blood pressure, diabetes, cardiovascular disease, stroke, heart attack, chronic kidney disease, and so much more. 

If you're unknowingly putting stress on your cardiovascular system, it’s time to take control. 

Here are five surprising habits that could be harming your heart and simple strategies to protect it.

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1. Starting your day without a plan 

We lead busy lives, balancing work, family, and social commitments. Unfortunately, health and wellness often take a backseat because they don’t come with urgent deadlines. 

It is up to us to force these life-saving activities into our daily schedule. Unless we incorporate a “Health Agenda” into our day – like time for exercise, preparing healthy meals, self-reflection and mindfulness and for getting adequate sleep – we are setting ourselves up for failure and frustration. 

What to Do Instead: Take a few minutes over the weekend to map out your upcoming week, ensuring that your "Health Agenda" is included. Even if you don’t achieve every wellness goal, having a plan increases your chances of success. A structured routine supports not just physical health but also mental and emotional well-being, creating a foundation for a healthier heart.

2. Ignoring Calories from Drinks or Sauces

Many people focus on food intake but overlook the calories in their beverages and sauces. Sugary drinks like sodas, fruit juices, and energy drinks can contain 120-200 calories per 8 ounces, while alcohol adds another 120-200 calories per glass. Similarly, sauces like creamy dressings, ketchup, and barbecue sauce can add hidden sugars and unhealthy fats, contributing to excess calorie intake and inflammation.

Why It’s Harmful:

• Liquid calories don’t promote fullness (also known as satiety), making it easy to overconsume.

• High sugar content in drinks and sauces causes blood sugar spikes, leading to energy crashes and cravings.

• Excessive alcohol intake increases the risk of heart disease, liver issues, and high blood pressure.

• Processed sauces often contain unhealthy fats and sodium, which can contribute to hypertension and heart problems.

What to Do Instead: Stick to water, herbal teas, or carbonated beverages without artificial sweeteners. For sauces, opt for homemade or low-sugar alternatives like olive oil and vinegar, mustard, or fresh salsa. Limiting sugary and alcoholic drinks, along with processed sauces, helps maintain a healthy weight and reduces the risk of cardiovascular disease.

3. Smoking or Excessive Alcohol Consumption

Did you know that even one cigarette or occasional cigar can destabilize cholesterol plaques in your arteries, increasing the risk of heart attacks or strokes?

This is because smoking accelerates plaque buildup, leading to clogged arteries.

Almost half of men over the age of 50 and 1 of 4 females 65 and older have mild cholesterol plaques in their heart or brain arteries. Once a cholesterol plaque becomes unstable, a clot can form as fast as within one minute and can transform an artery with a 30% narrowing into a 100% clogged one that can cause a heart attack, stroke or sudden death. It’s important to keep your plaques stable so that they never threaten your health or your life – even one cigarette or cigar can transform a stable plaque to a catastrophe.

Similarly, drinking more than two alcoholic beverages per day (or more than one for those over 65) can hurt your heart, brain, and liver, which has been shown to do the following: increase your blood pressure, cause irregular heart rhythms and heart failure, contribute to Alzheimer’s, anxiety, depression, cause fatty liver, cirrhosis and liver cancer. 

In the short run, drinking more than the recommended amount of alcohol can impair your judgment and coordination, lead to accidents, injuries and risky behavior and make you more aggressive. In the long run, it will destroy your health, relationships and lives.

What to Do Instead: Quit smoking completely – Even one cigarette can trigger serious health issues. Stick to the recommended guidelines for consuming alcohol to protect your heart, brain, and liver (1-2 drinks per 24-hour period).

4. Neglecting to Monitor Your Blood Pressure

High blood pressure (hypertension) affects nearly 50% of U.S. adults and is a silent but deadly risk factor for heart disease, stroke, and kidney failure. Early on, blood pressure is not accompanied by complications; it causes zero symptoms. This stealthy health risk is directly (or indirectly, since it causes many other ailments) responsible for as many deaths in the US as all forms of cancer together. As I frequently say to my patients and colleagues: before they were the catastrophic diseases they are, the heart attacks, strokes, AFibs, heart and kidney failures, were simply undetected and untreated high blood pressure. 

There are typically two blood pressure peaks that happen: one 1-2 hours before we wake up and the second between 6-9 PM (for those who work during the day). Since blood pressure fluctuates throughout the remainder of the day, checking it in the morning provides valuable insight into potential health risks. 

How should you monitor your blood pressure? 

After waking, empty your bladder. Then find a chair in front of a table, so that your back and your arm are supported. Sit quietly for 3-5 minutes, keep your legs uncrossed and then take your blood pressure with an automatic cuff that your primary care provider has checked for accuracy. Write down your results in a detailed blood pressure log – this is a great resource for your primary care provider or specialist who deals with blood pressure (like a cardiologist or a nephrologist).

Make it a daily habit! Aim for a systolic (top) number of ≤130 mm Hg and a diastolic (bottom) number of ≤85 mm Hg. For those under 25, an ideal reading is 120/80 mm Hg or lower.

5. Not Weighing Yourself Regularly

While weight fluctuations due to water retention are normal, gradual weight gain can be a warning sign of metabolic or cardiovascular issues. In the U.S., nearly 75% of adults are overweight or obese, increasing the risk of heart disease, diabetes, and joint problems.

The scale is a tool to help us monitor trends, mostly fluid retention or fat accumulation. By looking at the trends, you can get an accurate count of what your daily routine should look like. For example, if you see a continually trending upward weight each day and each week, there is a good chance it’s due to an increase in body fat. However, if you see your weight spike two pounds and then dips a pound the next day, you’re most likely dealing with fluid retention. 

When does weight gain begin to be an issue? Anything more than 6-8 pounds. Waiting too long to address weight gain increases your chances of cardiovascular diseases and other health issues.

What To Do:

• Weigh yourself daily at the same time each morning (ideally in the morning after emptying your bladder but before eating or drinking).

• Monitor trends rather than fixating on minor day-to-day fluctuations.

• If you notice consistent weight gain, adjust your diet and exercise routine accordingly.

It’s important to note: There are several medications that can easily cause 5-10 pounds of weight gain if you take them daily. For example, NSAIDs (ibuprofen, Advil or Aleve); Lyrica or gabapentin; medications to treat depression or anxiety; certain high blood pressure or prostate medications; steroids and estrogens. Talk to your doctor if you are experiencing significant weight gain while taking these medications.

Small Changes, Big Impact

Heart disease is preventable, and small daily changes can significantly improve your cardiovascular health. By creating a plan, monitoring your intake, avoiding harmful habits, and tracking vital health indicators, you can take control of your well-being and reduce your risk of heart-related complications.

Prioritize your heart today—your future self will thank you.