February is Heart Health Month

ImageReceived this bit of info in a newsletter provided by a local behavioral health system in town.  This health and wellness bulletin was sent via email to promote good health among employees and their families.  Just wanted to share some interesting tidbits I came across:

Do you know your heart health? Are you at risk?Some factors make people more likely to suffer from heart disease. The more risk factors you have the more you are at risk. The more you understand about your heart health risk factors, the better your chances are for avoiding heart health complications in the future.
Risk factors you can’t change:

  • Age. More than 83% of people who die from heart disease are 65 or older
  • Gender. Men have a greater risk of heart attack than women
  • You have had a heart attack or stroke
  • You have a father /brother with heart disease before age 55
  • You have a mother/sister with heart disease before age 65
  • You are a man over 45 or a woman over 55
  • Race. African Americans have a higher risk than Caucasians

Risk factors you can manage

  • Increasing your ―good‖ (HDL) & decreasing your ―bad‖ (LDL) cholesterol
  • High Blood Pressure
  • High Cholesterol
  • High Triglycerides
  • Diabetes
  • Exercise, Weight & Smoking

Know Your Fats

Image

Fats are an essential part of your daily diet, but not all fats are good for you. Use this chart to help you navigate which fats you should be eating and which fats you should avoid.

Bad Fats

Good Fats

“Better” Fats

Saturated & Trans Fats

Monosaturated Fats

Polyunsaturated Fats

* Coconut & palm oils

* Cocoa butter

* Animal fats: beef, bacon, lard, suet

* Hydrogenated oils

* Heavy cream & whole milk

* Olive & peanut oils

* Avocados & olives

* Almonds, peanuts, pecans, hazelnuts, & filberts

* Halibut

* Sunflower oil

* Walnuts, soybean nuts & sunflower seeds

* Salmon & sardines

* Flaxseed

Just Walk!

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Women who said they walked had a 37% lower risk of stroke than those who didn’t walk.
Those who walked at least 2 hours a week at any pace had a 30% lower risk of stroke, according to re-searchers at Harvard in the American Heart Association journal.  The average person who walks at a moderate pace of 3 mph can burn 125 calories in just 30 mins.  Walking is not only good for your heart, but also lowers your risk of osteoporosis.  According to the National Walker’s Health Study,
individuals who take long weekly walks take less medication than individuals who don’t walk.

So maybe Valentine’s Day is in February not only for Hallmark profits, chocolate sales, and nauseating couples to flaunt their “love,” but to remind us of our own hearts and how important it is to take care of it-because we only get one (of our own) 🙂

Next time all of this is thrown in our face

Image   we can think about this instead!Image

Lola is even heart-conscious when it comes to diet!

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