Tello - Healthy habits for your heart: 100 simple, effective ways to lower your blood pressure and maintain your hearts health

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Copyright 2018 by Simon & Schuster, Inc.

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First Adams Media trade paperback edition December 2018

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Interior design by Michelle Kelly

Interior images by Dave Forbes

Cover design by Katrina Machado

Cover images Getty Images/Alexeyblogoodf, Fonikum, pking4th

Library of Congress Cataloging-in-Publication Data

Tello, Monique (Medical doctor), author.

Healthy habits for your heart / Monique Tello, MD.

Avon, Massachusetts: Adams Media, 2018.

Series: Healthy habits.

Includes index.

LCCN 2018037078 (print) | LCCN 2018037739 (ebook) | ISBN 9781507209240 (pb) | ISBN 9781507209257 (ebook)

Subjects: LCSH: Heart--Diseases--Prevention. | Heart--Diseases--Diet therapy. | Physical fitness. | BISAC: HEALTH & FITNESS / Diseases / Heart. | HEALTH & FITNESS / Diseases / General. | COOKING / Health & Healing / Heart.

Classification: LCC RC682 (ebook) | LCC RC682 .T45 2018 (print) | DDC 616.1/205--dc23

LC record available at https://lccn.loc.gov/2018037078

ISBN 978-1-5072-0924-0

ISBN 978-1-5072-0925-7 (ebook)

Many of the designations used by manufacturers and sellers to distinguish their products are claimed as trademarks. Where those designations appear in this book and Simon & Schuster, Inc., was aware of a trademark claim, the designations have been printed with initial capital letters.

This book is intended as general information only and should not be used to diagnose or treat any health condition. In light of the complex, individual, and specific nature of health problems, this book is not intended to replace professional medical advice. The ideas, procedures, and suggestions in this book are intended to supplement, not replace, the advice of a trained medical professional. Consult your physician before adopting any of the suggestions in this book as well as about any condition that may require diagnosis or medical attention. The author and publisher disclaim any liability arising directly or indirectly from the use of this book.

Always follow safety and commonsense cooking protocols while using kitchen utensils, operating ovens and stoves, and handling uncooked food. If children are assisting in the preparation of any recipe, they should always be supervised by an adult.

DEDICATION

To the people without whom I could never have written this book: My best friend and life partner, Bob Socci: When I got this contract, I turned to you and said, Honey, this is MY Super Bowl. You let me take the ball and run with it. My mom, Nancy Tello: Neither Bob nor I nor the kids could do anything without you. Youre super-Nana, because you help everyone else find their wings and fly. My kids, Maria and Gio: Youre both so, so little, but you got how important this project was to me right away. My dad, Jorge E. Tello, and brother, Jorge F. Tello: As physician colleagues you inspire me, as family members you support me, and I am deeply appreciative. I love you all.

Thanks to my friends and colleagues who provided their knowledge, experience, and time to better inform this book. In alphabetical order:

Fatima Cody Stanford, MD, MPH, MPA: Obesity Medicine Physician Scientist at Massachusetts General Hospital and Harvard Medical School

Linda Delahanty, MS, RD, LDN: Director of Nutrition and Behavioral Research, Massachusetts General Hospital Diabetes Center; Assistant Professor of Medicine, Harvard Medical School

Stephanie Eisenstat, MD: Internist, Massachusetts General Hospital; Assistant Professor of Medicine, Harvard Medical School

Cassidy Salus, Chef de Cuisine: Boston-Area Farm-to-Table and Pastry

Anne Thorndike, MD, MPH: Internist, Cardiovascular Disease Prevention Center, Massachusetts General Hospital; Assistant Professor of Medicine, Harvard Medical School

Kathleen Ulman, PhD, CGP, DFAGPA: Psychologist, Massachusetts General Hospital; Assistant Professor of Psychiatry (Psychology), Harvard Medical School

Deborah Wexler, MD, MSc: Clinical Director, Massachusetts General Hospital Diabetes Center; Associate Professor of Medicine, Harvard Medical School

Malissa Wood, MD, FACC, FASE: Codirector, Corrigan Womens Heart Health Program, Massachusetts General Hospital; Associate Professor of Medicine, Harvard Medical School

And, of course, special thanks to all of my patients who graciously shared their experiences and insights. Though they cannot be named, they are what this book is all about.

Your hearts the most important organ in your body. You might not think about it much, but hour after hour, day after day, year after year its pumping blood through your arteries, carrying oxygen and vital nutrients to your organs, and keeping you alive.

But your heart is vulnerable. Heart disease is the number one cause of premature death in the United States and the world. The good news is that most cases are preventable, simply by adopting small, everyday healthy habits. Forming the healthy habits that protect your heart is safe, effective, and inexpensive. When you put enough of these habits in place, you will transform your whole lifestyle, and you will:

Lose weight and keep it off

Prevent, manage, and even cure high blood pressure, high cholesterol, and diabetes

Prevent heart disease and related medical problems, such as strokes

Its truehealthy lifestyle changes can be as effective as prescription medications, and without the costs and side effects. Breaking old bad habits and establishing new healthy ones is possible! This book shows you how to create your own safe, healthy, realistic lifestyle-change program. Youll learn about the heart and heart disease and how the risk factors for heart disease can be impacted by your lifestyle choices. Youll learn why you may want to make changes and how you can make those changes last. Youll see the evidence behind specific recommendations and how to break it all down into everyday habits. You will learn simple and straightforward ways to: