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Heart Health:
Premium Fuel for the Heart

As we move further into 2019, we want to continue to use strategies for success, continue education on healthy habits, and can do this with the help of your WellNurse.

 

In February, we want to discuss Heart Health. Why is heart heath important?

 

Our heart is the engine of our body; it delivers what we need to keep us going! Our heart is a muscle and like any other muscle in our body, we want to train it to be strong. So let’s shed some light on ways we can help it stay strong!

One component for heart health is physical activity.

If you want stronger arms, you lift weights.  It is the same with the heart. When we incorporate physical activity, we work the heart by increasing the rate of pumping action (heart rate), which conditions the heart to become stronger.

Physical activity can be done throughout the day.  Commit to getting out and get moving! 30 minutes a day, 5 days a week can really make a difference. If you find yourself short on time, add a few extra steps in your day!

Something is better than nothing, and we all have to start somewhere. Even if you've been sedentary for years, today is a great day you can begin to make healthy changes in your life.

For more ideas and find out what resources you have at your property to increase physical activity, stop by your WellNurse office.

“We need to understand that it is important to make small changes that will lead to a healthier lifestyle.  It is a process that is slow and steady.  You wouldn’t start with a marathon, right?  You would start slow with walking down the street, then around the block and then several blocks.  And while working the process, you are headed toward the ultimate goal, a healthier YOU.” Lisa Edwards, WellNurse/Harrah’s Resort – Atlantic City

The second component for heart health is nutrition.  What we eat will fuel our heart to be at its peak performance.

Here are a few guidelines to keep the fuel top notch.

Reduce Sodium:  The American Heart Association recommends no more than 1 teaspoon (2,300 milligrams) a day and an ideal limit of less than half of a teaspoon (1,500 milligrams) per day for most adults. The Standard American Diet includes an average of 3,500mg of sodium per day. Processed foods account for 75% of the sodium intake in the American diet. What are some things you can do to reduce sodium?  Take salt shaker off of the table?  Using salt-free seasonings?  Reduce the intake of processed foods?

Reduce “bad fats” (saturated fats):  The Dietary Guidelines recommend less than 10% of calories per day from saturated fats.  So, based on a 2,000 calorie diet, no more than 200 calories should come from saturated fat.  What we want to do is to avoid fried foods, too much red meat and be aware of our dairy intake (i.e. cheese, butter).

Increase Fiber: The Food and Drug Administration recommends 25 grams of fiber daily based on a 2,000 calorie diet.  Here are some examples of increasing fiber: use a whole wheat bread with 5 grams or more of fiber, use a bran cereal (Raisin Bran), fruits (apples with skin), vegetables (dark greens, broccoli, spinach), whole beans (black, pinto).

Increase “good fats” (unsaturated):  The recommendation is to eat fresh fish 2-3 times per week like salmon, tuna, halibut. These fish contain Omega-3 fatty acids.  Other sources of omega-3 fatty acids are tofu, soybeans, walnuts, and flaxseed.   We also want to include monounsaturated fats like avocado, almonds, and olive oil because they help with lowering your LDL (“bad”) cholesterol. 4WaysToGetGoodFats

“To achieve the Dietary Guideline’s recommendation for saturated fat, Registered Dietitian and Onsite Supervisor, Dana Palermo, suggests eating “meatless” at least one meal per day. Replacing animal fat with more plants has shown success in reducing heart disease and cutting weekly budgets!”

Healthy eating starts with healthy choices. Small changes can make a big impact.

What small change can you make today?

 

As always, your property WellNurse has more resources and ideas for you to use when choosing your “fuel” (heart healthy foods).

In Good Health,                                                                                                                                                                                                                                                WellNurse Lisa & WellNurse Seth 

 

About your WellNurse Lisa: 

A Mom of two teenage boys, she loves to cook and spend time with her family.  You can find her mat side cheering on her sons during wrestling season.  “Make the changes you want to see NOW.  Don’t wait.  Be proud of every step you take on the way to reaching your goal.” As your dedicated WellNurse I look forward to getting to know you. My passion is health education and I am committed to supporting you in making healthy life choices and living a life of wellness.

 

 

 

About your WellNurse Seth:

Seth has been involved with Health & Fitness his whole life. Always wanting to share his knowledge and excitement in wellness with others, he believes that slow progression leads to lifetime results. Seth likes to get out and enjoy the National Parks with his 2 big dogs Molly & Ricco. “I love to travel, stay active in different fitness formats, cooking, road trips, podcasts and lots of laughing.”