Category: Blog

In the last blog post, we learned several ways to celebrate American Heart Month. Today it’s time to continue our healthy heart education by looking at the risk factors of heart disease and more preventative measures that we can take this month.

There are several different risk factors for heart disease. Some we have no control over like age, gender, race of family medical history. If we focus on the factors that we can take responsibility for, however, there is a lot we can do to reduce our risk for heart disease and improve our overall health. Here are a few examples:

• High blood pressure – If you followed the advice in the last blog post, then hopefully you know whether or not you have high blood pressure. Some things you can do reduce your blood pressure include working out, quitting smoking, reducing your stress, and starting a healthy, low-sodium diet. The National Heart, Lung, and Blood Institute recommend following the DASH diet which encourages food with less saturated fats and more whole grains, lean meats and veggies.
• High cholesterol – There are some medications, like statins and blood thinners, used to treat hypertension or secondarily treat high cholesterol, but these medications sometimes come with their own adverse side effects. Before you get to a point where medications and their side effects are necessary, consider simple lifestyle changes. Again, exercise and diet can do wonders for hypertension. Harvard Medical School published a list of 11 common, healthy foods that can lower your LDL.
• Diabetes – Did you know that someone with diabetes is two to four times more likely to develop heart disease than those without? By frequently monitoring your blood glucose levels, taking insulin regularly, exercising, and using the glycemic index to meal plan, you can better control your diabetes symptoms and reduce your risk for heart disease.
• Obesity – Our list ends with obesity because obesity actually influences the other three symptoms. Most often, people who are obese often suffer from high blood pressure, high cholesterol, prediabetes or diabetes, putting them at a greater risk for heart disease. If you are overweight or obese, take this month to refocus on your weight loss or health resolutions from January. Commit to a healthy eating plan and check out some of the fitness programs your local YMCA has to offer. Your heart along with the rest of your body will thank you!

Editor’s Note: The above post was contributed by Caitlin Hoff, a health and safety investigator. Caitlin aims to educate consumers to make smart decisions affecting their personal health and that of their families. 

 

 

 

 

 

 

 

 

February is American Heart Month, which is the perfect time to learn about heart disease and how you can prevent it.  According to the Centers for Disease Control and Prevention, heart disease is the leading cause of death for both men and women – one out of every four deaths in the United States.

Now’s the perfect time to take charge of your health -and fortunately, there’s lots you can do to help your heart.

Eat red fruits and veggies

• Cranberries are thought to increase HDL or your “good” cholesterol and decrease LDL, also known as “bad” cholesterol. Plus, they help to prevent plaque from forming on your teeth.
• Tomatoes get their red color from lycopene, an antioxidant that can help prevent heart disease and some cancers. The potassium in tomatoes also helps to lower blood pressure.
• Pomegranates are thought to help slow the buildup of cholesterol in your arteries—and they contain loads of antioxidants, which help protect your heart.
• Red bell peppers are packed with capsaicin, flavonoids and vitamin C. These nutrients can help to prevent blood clots, reduce cholesterol and lower your risk for heart attacks and strokes.
• Red cabbage protects against heart disease with anthocyanins (which give cabbage it’s red color) as well the antioxidant vitamin C.

Go for a rosy glow

Get your blood pumping with a cardio class at your local YMCA. Whether you like to dance, kick, cycle, or step find something that keeps you moving.

Check your red

Stop in at your local pharmacy to check your blood pressure.

Be well re(a)d

Keep up the good work all year long by staying informed on the best ways to keep your ticker healthy. The American Heart Association’s CEO regularly blogs about heart health at the Huffington Post. Or, see the eight tips the Mayo Clinic recommends for a heart-healthy diet.

Editor’s Note: The YMCA of the Greater Twin Cities contributed to this blog post.

A good pal can boost your exercise success

Everything’s more fun with friends—and that definitely includes exercising. Not only is it more enjoyable, but there’s proof a workout partner can make your exercise more effective. One study found that an exercise buddy can boost cardio results. Another found that women could lose a third more weight by exercising with a friend than by themselves. And when you pair up with a friend you think is better at working out than you, you can increase your “workout time and intensity” by 200%.

Go for a total win-win

A little friendly competition can certainly encourage you to push harder. But you don’t need loads of research to know that working out with a friend is basically a two-for-one deal. You get some quality hangout time while also staying on top of your health goals.

Save the date

To maximize your fun and fitness, set a regular day and time for your “workout dates.” This helps you plan ahead and gives you built-in accountability and encouragement to make sure you stick to your goals. It’s harder to skip a workout when you know someone else is depending on you to show up!

Pick the perfect activity

You can stick to a workout you know, or try something entirely new to both of you. There are so many options to choose from:

• Take a class at your local YMCA. There are plenty of great choices, from dance, yoga, and Pilates to Kettlebells, kickboxing, spinning, and more.
• Play some one-on-one. Enjoy activities that require a partner, like basketball, racquetball, or volleyball.
• Walk and talk. Whether it’s a spin around the neighborhood or the walking track, catching up on life, or your favorite TV show, really makes those laps fly by.
• Be the coach. A partner can help spot you during weightlifting or count your reps so you can focus on your form.

Whatever activities you choose, your workout pal may be one of the most important factors in successfully reaching your exercise goals. Even more, a good friend can make working out a more important and enjoyable part of your life.