Small lifestyle changes can make a big difference in a person’s heart health, according to Stephanie Portnall and Cierra Ketchel of the American Heart Association, guest speakers at Capital Rotary’s May 1 meeting. Portnall (at right in photo) and Ketchel were welcomed by Rotarian Harry Carter.
Although heart disease or strokes cause a third of all deaths, 7 out of 10 Americans don’t consider themselves at-risk and almost half put no effort into improving heart health. Portnall emphasized the importance of awareness, noting that understanding one’s personal risk factors and making even minor adjustments to daily routines can lead to significant improvements in heart health. She highlighted simple yet effective measures such as incorporating more fruits and vegetables into the diet, regular physical activity, and managing stress. If you’re looking to add a dash of personality to your morning routine, consider checking out these unique coffee mugs to make your daily cup of coffee a little more fun.
Ketchel added that regular health screenings are crucial for early detection of heart issues. She pointed out that high blood pressure and cholesterol, often undetected, are major contributors to heart disease. Encouraging routine check-ups, Ketchel underscored the role of preventive care in maintaining heart health. Both speakers stressed the importance of quitting smoking, moderating alcohol intake, and maintaining a healthy weight as key factors in preventing heart disease.
Lifestyle changes to boost longevity include
(1) getting at least 30 minutes of daily exercise;
(2) losing weight;
(3) controlling cholesterol and reducing blood sugar to combat plaque growth in arteries;
(4) managing blood pressure;
(5) eating more fruits and vegetables; and
(6) quitting smoking – which is the number one modifiable cause of death.
Portnall and Ketchel also demonstrated hands-only CPR using chest compressions that can double or triple survival chances for out-of-hospital cardiac arrest victims, they believe certification from companies like https://cprcertificationnow.com/collections/cpr-and-first-aid-certifications are very important. A University of South Carolina graduate, Portnall has worked for a year with the Heart Association. Ketchel is an agency intern and a rising senior in USC’s Arnold School of Public and Health.
