Heart health advice is so prevalent that it's easy to tune out phrases like "eat healthy, exercise more." But what if prioritizing heart health wasn't just about your heart? Jeff Maurer, PA-C and family medicine physician assistant at Door County Medical Center’s Sturgeon Bay clinic, shares his insight and expertise.

Heart Health Is Whole-Body Health

"A 'heart-healthy' lifestyle offers numerous benefits beyond our cardiovascular system," says Maurer. "Regular exercise, even just a brisk walk of 15 to 30 minutes most days of the week, enhances mood, helps manage anxiety, combats fatigue, improves sleep and regulates appetite." As we age, regular exercise keeps our bones and muscles strong, keeps us functional longer, and prevents falls and fractures. Exercise can also be a social event and carries its own mental health benefits.

Eating a heart-healthy diet also has widespread effects. Controlling cholesterol and blood pressure through diet helps maintain a healthy weight, prevents diabetes, and even alleviates chronic pain like lower back pain. "Healthy eating increases energy levels and helps us live healthier, longer lives," Maurer explains. "Following a heart-healthy lifestyle is really about following a whole-body health plan."

One of the biggest barriers Maurer sees in patients is the desire for a quick fix. "Our culture is built on instant gratification, and industries capitalize on this by offering 'miracle' supplements, fad diets, and so-called easy solutions," he says. However, heart health isn't about a single pill or trend; it's about making choices and building sustainable habits over time.

"Some of the most vital aspects of a heart-healthy lifestyle are simple," Maurer advises:

• Control portion sizes, and eat less in general; it's okay to be hungry sometimes.
• Eat fruit! Eat vegetables!
• Opt for lean proteins like fish, seeds, nuts, beans, and low-fat dairy.
• Cut out sugary beverages (sodas, sweetened coffees, juices, etc).
• Avoid prepackaged and processed foods high in sugars and simple carbs
• Choose whole grain over processed → look for higher protein/fiber carbohydrates.
• Limit unhealthy fats and overall calorie intake.
• Plan and prepare meals at home instead of relying on fast food; this also saves money.

"These everyday decisions add up," Maurer says. "Each meal, each activity, is a chance to make a positive choice."

Building Heart-Healthy Habits in Children

Heart health is a lifelong investment that should start when we are young. Children benefit when their parents are strong and healthy. Teaching them how to eat and exercise can help them throughout their childhood and set the foundation for a lifetime of wellness and vitality. Avoiding unnecessary sugar and processed foods can also improve their mental health. Just as adults benefit from a healthy lifestyle, children will also thrive when they adopt similar habits.

"We must teach our children how to live healthy lives, take responsibility for their decisions, and understand how their lifestyle affects their bodies. I challenge parents to lead by example," says Maurer. 

Be Active: Go for walks with your kids, ride bikes together, play basketball, and engage in active activities with them regularly. Not only is it healthy, but it also builds relationships and is a lot of fun! If your ability to be physically active is limited, seek out programs or communities your child can join.

Eat with Intention: Explore cooking at home together. If you are new to cooking, learn alongside your child through videos or books. Collaborate! Start healthy, stay healthy. Everyone gains, and you'll feel better about yourself and your family.

Maurer believes that when parents take charge of their own health, their children will follow suit. "Your kids might even surprise you and become your motivators!" he adds.

Taking Control of Your Heart Health

Heart disease remains the number one cause of death in America, but prevention and early intervention can make a significant difference. "Whether you're preventing heart disease or managing an existing condition, your daily choices matter," Maurer advises. "Annual check-ups, screenings, and healthy lifestyle choices can keep you on track."

Above all, Maurer encourages people to trust their primary care providers rather than chasing quick fixes. "It's great to be curious and do your own research, but don't be afraid to ask questions," he says. "Your family medicine clinician can help you navigate the best choices for your individual health needs."

To schedule an appointment, call 920-743-5566, sign in to MyDoorCountyHealth.org, or download the My DCMC app for your smart device.