Is a prevention / rehabilitation program for cardiovascular disease. Whether you suffer from high blood pressure, high cholesterol, have one or more cardiovascular risk factors, had a cardiac event, or anything in between, the Heart “Beat” program is for YOU! Cardiovascular disease (CVD) continues to be the leading cause of death in both men and women and the prevalence of risk factors continue to rise. Heart disease may be a leading cause of death, but that doesn't mean you have to accept it as your fate. Although you lack the power to change some risk factors — such as family history, sex or age — there are some key steps you can take to prevent heart disease. You can avoid heart issues in the future by adopting a healthy lifestyle today. Here are six heart disease prevention tips given by the Mayo Clinic to get you started.

1. Don't smoke or use tobacco

When people smoke or use other forms of tobacco it can be one of the most significant risk factors for developing cardiovascular disease. The toxins found in tobacco use can damage your heart, arteries, and veins leading to atherosclerosis. Atherosclerosis can ultimately lead to a heart attack.

2. Exercise

Exercise is proven to be one of the most powerful medications to manage CVD risk factors

The founder of Optimum Health & Fitness, Kibria Golam, has been working with patients with cardiovascular disease for the last 5 years, and has a soft spot for these patients. He believes that many people with CVD want to get better but do not know how or where to begin. With CVD being a major problem in society today, Kibria created the Heart-“beat” Program to help prevent and manage the disease. The Heart “Beat“ Program can serve as Phase3/Phase 4 Cardiac Rehabilitation as well as a prevention program. These forms of cardiac rehabilitation are professionally supervised programs to help people recover from heart attacks, heart surgery, and other cardiovascular events. Cardiac Rehab programs usually provide education and counseling services to help heart patients increase physical fitness, reduce cardiac symptoms, improve health and reduce the risk of future heart problems. We provide that plus our program includes a fitness assessment by an Exercise Physiologist, personalized exercise program, safety instructions, access & supervision on all equipment and group exercise classes, monitoring of pulse, blood oxygen levels, and blood pressure throughout each session, weekly recorded follow ups on blood pressure and weight and progress notes sent to your physician.

With that being said, getting some regular, daily exercise can reduce your risk of fatal heart disease. Exercise can not only reduce your risk for cardiovascular disease, it also provides additional benefits such as weight control, reduction in your chances of developing other risk factors that can put strain on your heart such as high blood pressure, high cholesterol, diabetes, and controlling hormone levels The American College of Sports Medicine has written a position stand and has set the basic recommendations for exercise which OHF follows to help people live happier healthier and a more fulfilled life. The Postion stand is recommends cardiorespiratory exercise, resistance exercise, flexibility exercise and neuromotor exercise. Adults should get at least 150 minutes of moderate-intensity exercise per week. Exercise recommendations can be met through 30-60 minutes of moderate-intensity exercise (five days per week) or 20-60 minutes of vigorous-intensity exercise (three days per week). However, even shorter amounts of exercise offer heart benefits, so if you can't meet those guidelines, don't give up! We are here to help YOU at OHF! You can even get the same health benefits if you break up your workout time into three 10-minute sessions most days of the week. At OHF, we are here to make your life easier so we can help you make exercise a habit and adapt it into your daily routine.

3. Eat a heart-healthy diet

At OHF we have Register Dieticians (RD) on staff to help you make the right choices when it comes to eating healthy. What most people don’t realize is how important exercise and nutrition play an integral role in helping control cardiovascular disease. Our registered dieticians are licensed professionals who are specialized in working with cardiovascular disease. Our RD’s focus on healthy eating to reduce your risk of coronary heart disease. The two heart-healthy diets that are recommended and backed by science include the Dietary Approaches to Stop Hypertension (DASH) eating plan and the Mediterranean diet. A diet rich in fruits, vegetables and whole grains can help protect your heart. Beans, other low-fat sources of protein and certain types of fish also can reduce your risk of heart disease. Limiting certain fats you eat is also important. There are a couple of types of fat — saturated, polyunsaturated, monounsaturated and trans fat — saturated fat and trans fat are the ones to try to limit or avoid. Many people are unfamiliar of which are good fats and other appropriate foods to eat, at OHF we offer grocery tours to teach our clients what they should be fueling their bodies with.

4. Maintain a healthy weight

At Optimum Health & Fitness it is our specialty to work with clients who need help managing their weight. Being overweight, especially if you carry excess weight around your abdominal region, increases your risk of heart disease. Excess weight can put extra strain on your heart because it may lead to conditions that increase your chances of heart disease — high blood pressure, high cholesterol and diabetes. At OHF we do body composition analysis as part of your evaluation to see what your body fat percentages are, and what your goals are. Even a small weight loss can be beneficial. Reducing your weight by just 5 to 10 percent can help decrease your blood pressure, lower your blood cholesterol level and reduce your risk of diabetes.

5. Get enough quality sleep

At Optimum Health & Fitness we are a multi-spectrum facility which focuses on a multitude of factors to help reduce cardiovascular disease. Sleep deprivation can do more than just leave you yawning throughout the day; it can harm your health. People who don't get enough sleep have a higher risk of obesity, high blood pressure, heart attack, diabetes and depression. Research shows many adults need 9 hours of sleep each night. Are you getting that amount of sleep each night? At OHF we work with our clients to help make sleep a priority in your life. We help each clients set up a sleep schedule, which entails going to bed and waking up at the same time each day.

6. Get regular health screenings

Lastly at Optimum Health & Fitness we help clients stay informed about their health. As previously mentioned, high blood pressure and high cholesterol can damage your heart and blood vessels, without regularly testing these conditions clients don’t know if they are irregular. At OHF we provide regular health screenings for blood pressure, blood sugar, and will help review your blood work after it is ordered by your physician.


"Thank you for all of your support and knowledge around diabetes. I've made some really significant changes in my behavior [regarding exercise, glucometer use and diet] that I feel very sure it will remain a way of life for me."

Janelle, 26 year old Dia-Beat-It! client

"After two weeks of exercise, my doctor took me off one of the blood-pressure medicines, and I feel stronger on the golf course than I have all summer."

Bobby , a 35 year old Dia-Beat-It! client

I needed to learn when and how much to eat before exercise. I become adept at counting carbohydrates and continue to exercise on my own, consulting with Optimum Health & Fitness whenever needed.

Stefanie 82 year old Dia-Beat-It! client