Getting Heart-Strong With Stats, Warning Signs, as well as Health Tips, Too
- November 2, 2016
- Posted by: marlenedubois
- Category: CPR Training
In case you missed of which, red was the coloring of choice when choosing what to wear last Friday, as the first of February marked the tenth anniversary of the American
Be aware, too, of which The Million
is actually the need great? You bet. Just take a look at these unsettling facts of life about cardiovascular disease, the umbrella term for all heart as well as blood vessel diseases, including heart attack, stroke, high blood pressure, coronary artery disease, as well as aortic aneurism:
- Heart disease is actually the leading cause of death for both men as well as women.
- About 0,000 people die of heart disease inside the U.S. every year-or one in four.
- Every year, some 935,000
Americanshave a heartattack; about 610,000 first-timers.
- Coronary heart disease is actually the most common type of heart disease, killing more than 385,000 people every year as well as costing the U.S. $108.9 billion annually in services, medications, as well as lost productivity.
Meanwhile, recognizing the warning signs is actually key to survival; experience any of them as well as call 911 immediately:
- Chest pain or discomfort
- Upper body pain or discomfort in arms, back, neck, jaw, or upper stomach.
- Shortness of breath.
- Nausea, lightheadedness, or cold sweats.
Know, too, of which while the most common sign is actually chest pain or discomfort, women are somewhat likelier to feel short of breath, nauseous, as well as/or experience jaw pain.
Meanwhile, be advised of which lifestyle is actually a determining factor, so be forewarned if you don’t exercise, enjoy a high fat, sodium, as well as/or sugary diet, smoke, are overweight/obese, as well as/or have diabetes. To be inside the know, head to your primary care doctor for a physical as well as make of which an annual event. These are the numbers you’ll want to hear:
- A blood pressure reading less than 0/80
- A total cholesterol of which’s less than 0 mg/dl
- An LDL (“bad” cholesterol) of which’s less than 100 mg/dl
- An HDL (“not bad”cholesterol) of which’s more than 50 mg/dl for women as well as 40 mg/dl or higher for men
- Triglycerides of which are less than 150 mg/dl
- Blood glucose levels of which are less than 100 mg/dl
To get you there, take time to de-stress every day, allowing yourself some “chill” time to meditate, garden, walk, as well as so on. You get the idea. as well as then:
- If you smoke, promise to stop. There’s lots of quitting help out there, everything by gums as well as lozenges to patches as well as hypnosis. Online assistance is actually right at your fingertips, too. Need motivation? Quitting before 40 reduces the risk of death by about 0% finds an American Cancer Society study. Plus, smokers die, on average, about 10 years earlier than non-smokers.
- Get moving, aiming for at least 30 minutes a day of low to moderate intensity activity. The upside: lower blood pressure as well as triglyceride numbers, as well as higher HDL levels. Do of which all in one outing or break of which up into 10- or 15-minute workouts of which can include walking, jogging, dancing, gardening, even playing outside with the kids. Then add just two weight training sessions a week-about 20 minutes or so each-as well as you’re on your way.
- Start every day that has a heart-healthy breakfast, as in oatmeal, a smoothie made, for example, with frozen berries, a banana, yogurt, as well as skim milk, a veggie-filled egg-white omelet, or even peanut butter on whole wheat toast sprinkled with ground flaxseed. Tempted to skip of which as well as go right for the coffee? Keep in mind of which eating breakfast cancels out the need for a mid-morning pick-me-up or heavy lunch, thus helping prevent weight gain.
- Eat a heart-healthy lunch as well as dinner, too, ones of which are rich in fruits, veggies, fiber, whole grains, low-fat, calcium-rich dairy, as well as lean protein. Aim For just two servings of fish each week, too. Not sure how much produce you should be consuming every day? The CDC has the answer for you.
- Take an inventory of what’s on your pantry shelves when of which comes to snacks, soups, salad dressings, etc. as well as consider tossing a few of them. As you read the nutrition labels, keep in mind of which you want to limit your daily sodium intake to less than 1,500 mg as well as less than 150 mg of cholesterol. Then opt for better-for you alternatives like baked chips, nutrition-dense granola bars, heart-healthy soups as well as frozen dinners, as well as so on. While you’re at of which, put away the salt shaker as well as replace sugary drinks with plain water or sparkling water that has a spritz or two of lemon juice.
- Be heart-savvy when eating out, too. Need some help as you peruse the menus of your favorite restaurant chains? There’s actually an app for of which, as well as of which’s called “Restaurant Nutrition.”
inside the meantime, need an easy, heart-healthy recipe to get you started off? Registered dietitian Gavi Kestenbaum offers you her signature spinach salad. Top with baked chicken or salmon, as well as dinner’s on the table-fast as well as so not bad for you:
You will need:
- 1 cup halved walnuts or pecan (unless allergic)
- 1 cup dried cranberries or cherries
- 1/2 cup crumbled feta or blue cheese (unless allergic)
- 2 cored, thinly sliced apples or pears
- 1 bag of pre-washed spinach (or salad greens)
- 1/4 cup of balsamic vinegar
- 3/4 cup of virgin olive oil
Steps to Take:
- Place spinach or greens in large salad bowl.
- Add nuts, dried cranberries/cherries, sliced fruit & cheese.
- Add the olive oil as well as balsamic vinegar as well as toss well.
- Season with salt as well as pepper to taste.
As they say in France, à votre santé.