February isn’t just a time for celebrating love but also for focusing on self-care. Declared American Heart Month by President Lyndon B. Johnson in 1964, February is all about promoting heart health. According to Dr. Robert Matheney, staff cardiologist at LCMC Health and former president of the founding chapter of the Greater New Orleans American Heart Association, the No. 1 cause of death and disability in the United States is related to disease of the cardiovascular system, including heart failure, heart attack and stroke. However, these maladies can be prevented.
According to Dr. Matheney, warning signs of a heart attack can include chest pressure, or an uncomfortable feeling in the chest or upper back that is usually difficult to localize or pinpoint. “It may radiate from the chest to the arm, neck or jaw,” he said. “Also, palpitations or racing, or a skipping sensation you think is related to your heart. Associated nausea, vomiting or sweating and shortness of breath would be classic. The symptoms may wax and wane, but it’s important to seek help if you are concerned. For stroke, [warning signs include] slurred speech, asymmetrical facial features, focal or asymmetrical weakness, and blurred vision.”
Some of the biggest lifestyle factors that affect cardiovascular health include a lack of exercise, poor nutrition, stress, sleep deprivation and smoking. However, being in New Orleans — a city that prides itself on its top-notch cuisine, nightlife and festivals — it can be difficult for citizens in our community to make lifestyle improvements.
“You can start with trusted and scientifically reviewed sites like heart.org, nih.gov and webmd.com,” Matheney said. “Partner with your primary care physician to ensure the information is individualized for your [personal] needs.”
In general, Matheney recommends diets that are high in fiber yet low in sodium and cholesterol. He said to cut out or greatly decrease consumption of fast food, sugary drinks and artificial sweeteners, and that the Mediterranean diet is a great way to make healthy food choices. He also recommends getting seven to nine hours of sleep per night and about three hours of moderate aerobic exercise per week.
It is also important to get regular physicals with your primary care physician. For those in good health and between the ages of 21 and 45, he recommends doing so every two to three years. For those who have a family history of stroke, heart attack or heart failure, and those with several risk factors and over 40 years old, he recommends getting a physical at least yearly.
“Diabetes, obesity, hypertension and lack of education, awareness and treatment leads to end organ damage of the heart and brain,” Matheney said. “Committing to a healthy lifestyle is a journey, and the sooner you start and the more informed you are, the better.”
Likewise, Kristen F. Gradney, chief wellness officer and corporate vice president of Total Rewards at LCMC Health, points out that there are many different types of heart disease that affect all ages, races and genders. Yet many of these diseases are preventable.
“Many of the major risk factors that contribute to high blood pressure and high cholesterol are modifiable risk factors,” she said. “Increasing physical activity; decreasing refined sugars, sodium, and saturated fat in our diets; and increasing fruits and vegetables can all decrease risk. There are some types of heart disease where family history and genetics are the greatest risk. Knowing your numbers and family history can be the biggest predictor, so it is just as important to be aware of those risks as well.”
And while Gradney agrees that living in New Orleans can sometimes make it harder to moderate, she said that it is a common misconception that poor health outcomes here are solely due to culture. “What often creates more risk and makes good health harder is disparities in access to care and historical impacts that still affect social determinants of health for minority communities.”
With Mardi Gras also taking place this month, Gradney notes that other precautions include locating first aid stations and being realistic while still enjoying the season. “Have the king cake, but have a smaller piece. Drink water and sugar-free beverages if you are indulging in other ways. Stand and dance instead of sitting while waiting for a parade. It is all about lifestyle and slight changes instead of feeling like heart health is too restrictive and unattainable, even during Mardi Gras.”
Additionally, Gradney recommends eating more fruits and vegetables, drinking more water and adding more movement to your day. “Get your cholesterol, LP(a) and blood pressure checked, and make sure you have a primary care doctor who can help assess your risk and mitigate it,” she said. “Small adjustments over time can lead to improvements.”
Another local expert on heart health, Deborah Ford is a retired chief nursing officer at Ochsner Medical Center, current president-elect of the Louisiana Nurses Foundation and a Circle of Red volunteer at the New Orleans American Heart Association. She also cites contributing risk factors like high blood pressure, high cholesterol, smoking, diabetes and obesity.
In addition to the recommendations from Dr. Matheney and Gradney, she suggests eating more whole grains, beans, lentils, seeds and nuts for protein. For stress management, Ford said to try relaxation techniques like listening to music or the sounds of nature, or engaging in hobbies. “Make time for friends and family, and laugh out loud,” she said. “Try to go to bed and wake up at the same time every day, and sleep in a dark, quiet place. Take any prescribed medicine, and work with your health care team to manage diabetes.”
Ford also cites a few other risk factors that are important to consider, especially for those living in Louisiana. “Research suggests that there is a relationship between outdoor air pollution and increased risk of heart attack and other forms of heart disease,” she said. “Long-term exposure to ground-level ozone may also have negative effects on heart health, [and] second-hand smoke can increase your risk for coronary heart disease. Precautions should be taken for older adults and people with high blood pressure, obesity or a history of heart disease and stroke in temperatures exceeding 100 degrees or even temperatures in the 80s with high humidity. [There is also] an increased risk of heart attack from heavy metals. Many older homes and businesses in New Orleans have lead pipes and fixtures.”
On a final note, both Dr. Matheney and Gradney say to consult with a primary care doctor before starting supplements. “Popular recommendations like aspirin, fish oil, magnesium, folate, Coenzyme Q 10 and vitamin D should be discussed,” Matheney said.
By the Numbers
Deborah Ford cites the following numbers for heart health in Louisiana.
According to the Centers for Disease Control, the number of deaths in Louisiana from heart disease is 12,255 per 100,000 total population, ranking Louisiana fifth out of all states for heart attack.
Louisiana ranks 43rd in the nation for cardiovascular diseases with 11.5 percent of adults in the state reporting being told by a professional that they had angina or coronary heart disease, a heart attack or myocardial infarction, or a stroke, according to data from United Health Foundation’s America’s Health Rankings.
The top states for cardiovascular health are Utah, Colorado and California with prevalence percentages below 7.2 percent. The bottom states, with averages above 13.1 percent are Alabama, Arkansas and West Virginia. Both Louisiana and the national average for cardiovascular diseases increased from 2021 to 2022. Louisiana increased from 10.2 percent in 2021 to 11.5 percent in 2022. The national average increased from 8 percent in 2021 to 9.1 percent in 2022.
Current Guidelines for Exercise
Aerobic Exercise
Adults should get at least 150 minutes of moderate intensity aerobic activity per week, or 75 minutes of vigorous intensity aerobic activity. This can be broken up into smaller chunks throughout the week, such as 30 minutes per day, five days per week. Examples of aerobic exercise include walking, cycling, swimming, running, playing tennis and jumping rope.
Muscle-Strengthening Activities
Adults should get at least two days of muscle-strengthening activity per week that involves all major muscle groups. This can include moderate weightlifting to tone muscles and build muscle endurance.
Ford said to start small, build up gradually, set realistic goals and be kind to yourself. She also suggests mixing up activities to keep things enjoyable, getting active with friends and family, and knowing your limits. “If you experience chest pain for more than 15 minutes, call an ambulance,” she said.
Local Class Activities
Manage stress and stay heart healthy with yoga, meditation, fitness classes and free activities around the city.
Yoga
Fire Flow Studio offers Vinyasa-style yoga sequences paired with infrared heat and energizing music. 1036 Richard St., fireflowstudio.com
Free To Be Power Yoga offers a bevy of yoga classes ranging from restorative yoga to heated power vinyasa flow. 25 Magazine St., 504-342-4310, freetobepoweryoga.com
Live Oak Yoga offers prenatal yoga, plus vinyasa flow, yoga teacher training and more. 6113 Magazine St., 504-527-8800, liveoakyoganola.com
Wild Lotus Yoga has everything from prenatal yoga and morning boost classes to serenity yoga, spicy flow and Friday night Bhakti flow. 4842 Perrier St., 504-899-0047, wildlotusyoga.com
Meditation
At Meditate New Orleans, Stephanie Osborne offers sound bath meditations, couples meditation classes, and even corporate mindfulness workshops and retreats. 1333 S. Carrollton Ave., 504-884-4567, meditateneworleans.com
The Mind Body Collective Nola offers a number of wellness services including community sound baths, acupuncture and meditation. 627 Opelousas Ave., 504-224-7374, mindbodycollectivenola.com
New Orleans Healing Center offers community-focused programs and events like sound bath meditations, mindful movement and poetry readings. 2372 St. Claude Ave., 504-459-9120, neworleanshealingcenter.org
NOLA Meditation Group hosts group meditation meetings throughout the New Orleans area (typically at the Tree of Life in Audubon Park or the Chime Tree in City Park). 504-249-8845, nolameditationgroup.com
In addition to guided mediation classes, Spyre Center offers other stress-busting healing modalities such as an infrared sauna, hydrotherapy, massage, Reiki, acupuncture and more. 1772 Prytania St., 504-900-0980, spyrecenter.com
Fitness Classes
Franco’s on Magazine is a boutique gym featuring a wide range of cardio and weight machines, personal training, fitness classes and yoga. 2116 Magazine St., 504-218-4637, francosmagazinest.com
Iron Tribe Fitness offers group fitness classes, personal training, high-performance training an online fitness training. 740 Julia St., 504-470-5951, irontribefitness.com
Move Ya Brass is a fitness group that welcomes people of all abilities to weekly workout classes and runs in City Park. moveyabrass.com
With a library, salon, pool, steam room and fitness classes galore, New Orleans Athletic Club has it all. 222 N. Rampart St., 504-525-2375, neworleansathleticclub.com
Ochsner Fitness Center boasts three locations offering fitness classes, personal training, virtual programming and more. ochsnerfitness.com
Free Activities
Dance
Catch free live music on Frenchmen Street, at Music Legends Park on Bourbon Street, at Congo Square and during the free concert series at the Jazz Museum.
Get on the Water
If you have a kayak, take it to Bayou St. John for a day of outdoor adventure.
Ride Your Bike
If you’re nervous about riding on city streets, simply take your bike to the 2.6-mile Lafitte Greenway, which has several cafes and parks along the route.
Take a Walk (or Rollerblade)
Walking paths are everywhere in New Orleans. Try a walk around the lake at City Park or along the Mississippi River at Woldenberg Riverfront Park. There’s also Crescent Park, Audubon Park and the levee. If you prefer walking indoors, try Lakeside Mall.
