In February we celebrate the heart. The staff of the Bon Secours Heart & Vascular Institute wants to share the top seven ways you can show your own heart some love.

# 7:  Physical Activity- This is one of those things that would be more valued if we needed a prescription in order to access it. The benefits are amazing! The risks of heart disease and many types of cancer are decreased. It can improve mood as much as some antidepressants. Are you having a hard time getting a good night's sleep? You guessed it - another benefit of exercise. Recent research has also shown that it decreases our risk for cognitive decline. And it doesn't have "nausea, vomiting" and all those other things listed as potential side effects. 

So, how do we fit this into an already busy schedule? Many of us want to do it right or not do it at all. We have our ideal goal of 60 minutes of exercise every day. We think that should include some cardio and resistance training. The recommended amount of exercise to get all the benefits discussed above is only 30 minutes of moderate physical activity on most days. We usually interpret that to mean at least five days per week. The good news is walking counts. The even better news is you can break this exercise up into three 10-minute periods. So, 10 minutes before work, 10 minutes at lunch and 10 minutes in the evening and you're done! Feel your risks decrease and your ability to focus increase!

# 6:  Pick Quality Fuel- Your body works better when you eat quality foods. That means limiting processed foods. If highly processed foods are currently a big part of your diet, cut out the one that will make the biggest impact - the one you eat the most. Add in more simple foods - grapes instead of chips, carrots instead of fries, or a spinach salad, with touch of vinaigrette dressing, instead of a heavy creamed soup. 

Pre-planning will help to ensure success. When you go shopping, make sure you have enough healthy snacks in the house. If they require pre-washing or chopping, you may choose to do this at the beginning of your week to make it easier to choose these snacks throughout the week.

# 5:  Drink More Water- It's not something that seems amazing or unexpected. It is, however, something many of us need encouragement to include in our diets. You may have used any one of the following excuses. "I don't like the taste of water." "I forget about it." "I don't feel thirsty." "I'll have to go to the bathroom all the time." Our job is not to convince you of all the benefits of drinking at least eight 8-ounce glasses of water each day. You have probably heard that before. You may also know that by the time you feel thirsty, you are already experiencing dehydration. You probably also already know that your metabolic rate improves when you are not dehydrated. (Why do you think all those Weight Watchers' people walk around with a big bottle of water?) What we want to do is give you some hints that have worked for others to make it easier to do. 

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Eating a heart-healthy diet is the key to reducing your risk for heart attack, stroke, heart disease and diabetes. By choosing the right foods at each meal, you can add years on to your life and even improve how you feel on a day-to-day basis. 

Food fuels your body. The best fuel is the proper balance of protein, carbohydrates, fats, vitamins and minerals that help each part of the body perform at its best. When you feed your body nutritious food, you will find you have more energy, lose weight, lower your blood pressure and much more. Eating heart healthy is not a diet, which can be temporary. It's a lifestyle that is focused on treating yourself well. 

You can't control many risk factors of heart disease, such as age, gender and family history. However, you can reduce your risk by choosing a heart-healthy diet that follows these guidelines: 

• Cut down on higher fat meats. 
• Eliminate simple carbohydrates like enriched white flour and sugars. 
• Eat healthier unsaturated fats. 
• Lower your sodium intake. 
• Rediscover fruits and vegetables.

A new, free cookbook from Bon Secours Heart & Vascular Institute aims to help people make heart-healthy diet choices. The Good for Your Heart cookbook contains over 100 recipes for salads, soups, sides, breakfasts, main courses and desserts that were reviewed for healthiness by registered dietitians. Each recipe includes ingredients, instructions and nutrition facts so they are simple to make and easy to record for people watching what they eat. 

The book also provides tips from cardiologists on how to live a heart healthy life, instructions on how to substitute healthier ingredients into favorite recipes and guidance on what it means to eat heart healthy. 

Read more and download cookbook...

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Dr. Stettmeier received her medical degree from Ross University School of Medicine and completed her residency from the University at Buffalo, The State University of New York. 

Board Certification: 

Dr. Stettmeier is a board-certified physician with a specialization in family medicine and a member of the American Academy of Family Physicians.

What do you enjoy most about being a family medicine physician?

I enjoy my work as a family medicine physician with Bon Secours. I consider myself a 'health consultant' in that I help patients identify their health concerns, and then help create health goals that address these concerns. The most challenging aspect is taking the time to listen to what the patient is saying in order to prioritize their concerns. By addressing their numerous concerns in small steps, it is easier for the patient to work toward their health goals successfully, one step at a time.  

Why did you choose Bon Secours?

I am honored to be part of the Bon Secours team at Freedom Healthcare Associates in Petersburg. The clinic staff shows a true commitment to providing 'world-class' service to each patient, and greets each patient cheerfully with the greatest hospitality you can imagine. Each staff member is proactive within their role to assist the patient and identify and meet their health care goals. We have had great success in creating trust, and many of our new patients have referred their family, friends and neighbors to our clinic as a result.

What do you enjoy outside of work?

Outside of my role with Bon Secours, my favorite activity is running the James River Canal Walk to Belle Isle. I also enjoy swimming at the Collegiate Schools Aquatic Center during the short daylight hours of winter.