Your heart is the core at which you exist, the center of your body’s entire universe. It is the essence of your innermost self. So with that being said, how are you making sure to take care of it?
In the United States, someone has a heart attack every 34 seconds. Every 60 seconds, someone dies from a heart disease-related event. Heart disease is the leading cause of death for both men and women in the United States as cardiovascular diseases obtain more lives than all forms of cancers combined. But do not fear, for it is preventable! So always remember to be Heart Smart!
With February being Heart Health Month, it’s time to rev up 2017 by making heart-healthy choices and maintaining it throughout the year! Here are a few tips to lead you in the right direction as to how to reduce putting your heart at risk.
Tips to eating Heart-Healthy:
- Be conscious of what’s on your plate.
- Eat fruits and vegetables
- Eat whole grains and minimize processed foods with added sugars
- Reduce sodium
- Include heart-healthy fats
- Hydrate with eight 8-ounce glasses of water each day
- Replace red meat with fish
Tips to a Heart-Healthy Lifestyle: Continue reading
In this article I will discuss what defines a healthy heart and how to keep it healthy. Firstly, we need to know what a healthy heart is. One way to determine whether our hearts are healthy is to measure the heart rate. For children and adults from 10 years and up a healthy heart rate is 60-100 beats per minute. For an athlete the healthy heart rate is 40-60 beats per minute.
Blood pressure is also a way to measure our hearts health. An adult should have less than 120/80mm Hg (120 systolic and 80 diastolic) blood pressure. The systolic pressure measures the pressure in the arteries when the heart beats and the diastolic measures the pressure in the arteries between heartbeats.
There are different ways to keep a healthy heart. One important aspect is exercise. You don’t need to be Usain Bolt, the important thing is that you get into the gym and get a good workout in. The doorstep is often the biggest step to a healthier heart. Getting into a good rhythm when it comes to going to the gym is very important. It is all about being consistent and getting a habit of exercising.
Everything helps. That leads to my next point, stay active throughout the day. If you have some extra time do some push ups or squats. Just getting the heart rate up is healthy is good for you. Here is a good article about how to start and keep an active lifestyle: http://www.helpguide.org/articles/exercise-fitness/easy-ways-to-start-exercising.htm
The third tip to keep a heart healthy is very important. Diet. Try and limit the amount of processed food. Put the kitchen to use and start making food from scratch, it is fun and the reward is worth it. Limit your sugar intake, and instead eat fruits and nuts. Clean meat, vegetables, whole grains and unrefined carbs are what your body needs. Here are some healthy food recipes : http://damndelicious.net/2014/12/16/15-quick-and-easy-healthy-recipes/.
Try and get into a healthy habit of eating cleaner. 🙂
Written by Peer Educator – Magne Wallacher