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Heart Health

Heart disease is the number one cause of death in this country. It is caused by atherosclerosis or plaque buildup in the artery walls.

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Risk factors include some things we cannot control such as:

  • Age (The older you get, the higher the risk)

  • Gender (males have slightly higher risk than females)

  • Family history of heart disease

And things we can control such as:

  • Unhealthy diet

  • Poorly managed stress

  • Smoking

  • Obesity

  • Lack of exercise

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Prevention

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Maintaining a healthy weight is an important factor in preventing heart disease. Many Americans strive to reach a healthy weight. With the right diet and restrictions, you can become heart healthy too.

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Healthy Weight Management:

  • Eat less

  • Eat foods rich in fiber and low in calories

  • Saturated fats and trans fat should be limited

  • Limit beverages high in sugar and calories

  • Limit salt intake

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When you reach a healthy weight:

  • Add 200 calories of heart healthy food to the average calorie count

  • Keep a food journal

 

Lapse and Relapse:

  • Lapse: a small mistake in healthy routine

  • Relapse: a mistake in healthy routine for a longer amount of time

  • Lapse or Relapse is not a fail.

Exercise

People who do not get enough physical activity are much more likely to develop health problems such as:

  • Heart disease and heart attack

  • High blood pressure

  • Diabetes

  • Stroke

  • Obesity

  • High cholesterol

 

Benefits of Exercise Include:

  • Strengthening of your heart, bones, and muscles

  • More energy and strength

  • Helps control weight and blood pressure

  • Helps handle stress and quality of sleep

  • Helps you feel better about how you look

 

Types of Activities You Should Do:

  • Brisk walking

  • Gardening and yard work

  • Moderate to heavy housework

  • Dancing and home exercise

 

Further vigorous activity can further improve the fitness of your heart and lungs. These exercises can include:

  • Hiking and jogging

  • Stair climbing

  • Bicycling, swimming, or rowing

  • Aerobic or cross country skiing

 

How Often Should You Exercise?

  • Work up to 30-60 minutes of daily activity for a total of at least 150 minutes of moderate-intensity physical activity per week

  • Make sure it’s regular-most or all days of the week

 

What Else Can I Do?

Look for ways to add more physical activity to your daily routine. Making small changes in your changes in your lifestyle can make a big difference in your overall health. Examples of these include:

  • Taking a walk for 10-15 minutes during your lunch break

  • Take stairs instead of escalators and elevators

  • Park further from the store and walk through the parking lot.

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What is Stress?

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According to the American Heart Association, stress is your body's response to change. The body’s reaction to this new change is to release a hormone called adrenaline, this causes the heart rate and breathing to increase it also causes blood pressure to rise. Over a long period of time stress can lead to all of the following

  • heart disease

  • high blood pressure

  • diabetes

  • obesity

  • a weakened immune system

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Some heart attacks may be sudden & intense, but most may start slowly with mild discomfort.

 

Signs & Symptoms of Heart Attack:

 

  • Chest Discomfort

  • Discomfort in the other areas of the upper body

  • Shortness of Breath

  • Cold Sweat

  • Nausea

  • Light headed


If you experiences any of these signs or symptoms call 911, or local EMS.

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Healthy Diet:

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Having healthy eating habits can reduce three risk factors for heart attacks and stroke. High blood cholesterol, high blood pressure, and excess body fat.There are eight categories of food that you should be watching your servings on.

  • Fiber-rich whole grains: 6-8 servings per day

  • Vegetables: 4-5 servings per day

  • Fruits: 4-5 servings per day

  • Lean meat, poultry, and fish: no more than 6 cooked ounces per day

  • Nuts, seeds, and legumes: 4-5 servings per week

  • Fat-free, 1 percent, and low-fat milk products: 2-3 servings per day

  • Fats and oils: 2-3 servings per day

  • Sweets and added sugars: 5 or less servings per week.

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Quick Tips to Decrease Stress

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  • Get enough sleep. Try to get 6 to 8 hours of sleep each night

  • Learn to say “no.” don't promise too much.

  • Get organized

  • Allow yourself enough time to get your things done

  • Give up bad habits such as; smoking, alcohol, caffeine, ect

  • Eat body healthy foods

  • Exercise

  • Keep a journal

  • Talk to friends

  • Meditate

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Strokes are one of the most common cause of deaths in America, and knowing the signs of strokes are important in order to act fast.

 

Signs & Symptoms of Stroke:

 

  • Sudden Numbness of the face, arm, or leg, especially on one side more then the other

  • Sudden Confusion

  • Trouble Speaking or understanding

  • Trouble seeing in either eyes

  • Sudden trouble walking

  • Dizziness                                              

  • Loss of Balance or Coordination

  • Sudden Severe Headaches


If you experiences any of these signs or symptoms call 911, or local EMS.

Always see a Doctor for a professional diagnosis and treatment for all your health issues.  

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