Second Opinion Magazine
Healthy Habits to Prevent Heart Disease
By Julie Hasenberg
Heart Health is dear to my heart….My daughter Faith was born with aortic stenosis and had her first open-heart surgery at five weeks old. Her second surgery (The Ross Procedure) was done when she was seven. Another will be forthcoming in the next few years, which will entail a mechanical valve and blood thinners for the rest of her life. Many of us make choices every day that affect our heart health. Caring for your heart through a healthy diet and regular physical activity is the secret weapon to preventing heart disease. Remember…You have a choice with your heart health! Go Red for Women says there are seven easy ways to help control your risk for heart disease.
1. Get Active! Consistent, moderate intensity of physical activity of about 150 minutes per week is recommended. Also minimum of two days/week of muscle strengthening activities as well.
2. Control Cholesterol Good fat vs bad fat! Good fat HDL (High density Lipoprotein) shuttles the LDL (low-density protein, bad fat) out of the arteries and protects the lining of the arteries from developing plaque. Most of bad cholesterol comes from animal products. A diet in good fats can consist of avocados, olives, coconut oils, and nuts.
3. Eat Better!! Healthy foods are the fuel our bodies use to make new cells which create the energy we need to thrive and fight disease. EAT FRUITS and VEGTABLES, unrefined fiber-rich whole grain foods, fish, and good fats
4. Manage Blood Pressure. Eat a heart healthy diet, manage your weight and stress.
5. Lose Weight. Too much fat, especially if it’s at your waist, equals higher risk for health problems such as high blood pressure, high cholesterol, and diabetes.
6. Reduce Blood Sugar. Most of the food we eat turns to glucose (blood sugar) that our bodies use for energy. Our body makes a hormone called insulin that acts like a carrier to take food energy into our cells.
7. Quit Smoking. At Highland Fitness we have helped hundreds lose thousands of pounds through whole food nutrition, exercise, and the guidance of an accountability coach and trainer. Our members have lowered their blood pressure, reduced or eliminated medications for diabetes and cholesterol, and have gained energy to live abetter quality of life.
Visit www.highfitness.com! We’d love to serve you and keep your heart strong. Julie Hasenberg is the owner of Highland Fitness and Results Weight Loss, 715-833-2100