February is American Heart Month! Eastridge is honored to have partnered with American Heart Association for the Go Red Event that happened earlier this month. The event was successful! The Go Red event included health care booths, check-ups and a Zumba-Thon! Preventative care for our health is important. We continue to spread the word by providing beneficial tips from American Heart Association. Here are 6 ways to keep your heart healthy.
- Consistent Exercise (and make it fun!)
(Via Go Red for Exercise to Present Heart Disease)
Exercising at least 30 minutes a day can help control your weight in turn, decreasing your risk of heart disease. Exercise doesn’t have to be boring! Find an exercise that gets you going. Don’t like treadmills at the gym? Mix it up and try out a fitness class like U-JAM or Zumba. During our Go Red Event at Eastridge Center, event-goers participated in the Zumbathon. They burn off calories in a fun and engaging way!
- Manage Stress Levels
(Via Go Red For Women Nancy Brown: Tips to Relax, Renew, Recharge )
The effects of chronic stress can increase heart rate and blood pressure which may cause damage to artery walls. Find time to relax and release any stress you have in your life. Make time for friends and family or by doing a hobby you enjoy. If you have too much on your plate, make a to-do list and conquer each task one at a time.
- Get enough sleep
(Via Go Red For Women Sleep and Heart Disease)
Sleep deprivation can increase high blood pressure and cardiovascular diseases. American Heart Association recommends people receive at least 6-7 hours of sleep it can vary for each person. Good sleep helps maintain a good metabolism, weight loss and lessen stress levels. Get a good night’s sleep by exercising, avoiding caffeine and creating a relaxation routine before bed.
- Be aware of your sodium intake
(Via Go Red For Women Six Common Salty Foods)
A high sodium diet can increase the risk of heart disease by elevating blood pressure. Up to 1,500 milligrams of sodium is the recommended intake daily. Processed foods and dining out at restaurants more can add up to a high sodium diet. Salty foods can be found in breads, cured meats, soups, pizza and sandwiches. Try limiting these foods and eat more fresh home cooked meals.
5. Eat Healthy Fats
(Via Go Red For Women Good Fat Tips)
Not all fats are bad for you! Healthy fats include monounsaturated fats and polyunsaturated that can raise good HDL cholesterol levels and won’t raise bad LDL cholesterol levels. These good fats can be found in avocados, almonds, peanuts, olive and fish such as salmon or mackerel. Keep nuts as a healthy snack in between meals. These healthy fats are a good choice, but make sure to portion control since it can be high in calories.
Get Routine Check-Ups
(Via Go Red For Women Why You Should Get Routine Checkups)
It is important to visit the doctor for routine check-ups to help manage and screen risk factors for heart disease. Doctors can go over your medical history and do tests for weight and BMI waist circumference, blood pressure, cholesterol, fasting blood glucose. Preventative care is the best way to start for the health of your heart.