Take Care Community Outreach, Inc.
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Dedicated to promoting health through advocacy & education
Dedicated to promoting health through advocacy & education
My Blog
Blog
Heart Healthy Tips 2015
| Posted on February 11, 2015 at 11:45 AM |
Greetings Take Care Community! I have been very busy with a job transition and continuing education that I am grateful for! I want to jump right back in the swing of our learning and discussion on health and preventive medicine with Take Care Community Outreach, Inc., which I'm am also grateful for!  This year our blog education will be focused on how we can all become HEART HEALTHY! Every small step has a big impact on your long term health and it is never too late to start....Did you know? * Every day your heart beats about 100,000 times and send 2,00 gallons of blood through your body. * Your heart functions through 60,000 miles of blood vessels that feed your organs and tissues. * A mans heart weighs about 10 ounces, while a woman's heart weighs about 8 ounces. * A good belly laugh can send 20% more blood flowing through your entire body! * Heart Disease is the biggest killer of both men and women! A woman's signs of trouble can be less obvious than a man, possibly due to size and hormones. (www.about.com/HeartHealtyFacts; www.WebMD.com) HEART HEALTHY TIPS DIET: According to
the National Institutes of Health, healthy diet and life style can reduce your risk
of heart disease, heart attacks, high cholesterol, high blood pressure,
diabetes, stroke and obesity. Recommendations include: Fruits
and Veggies: Eat five or more servings a day! Fresh is best, they contain the most nutrients!   Grains:
Eat low fat breads, cereals, rice, and pasta. The key in labeling is WHOLE grains to be sure servings
are low in fat, calories, sodium and cholesterol. Brown
grains are best.Protein:
Lean meats such as chicken and fish, Limit meat sources to no more than six a day. Avoid excessive
red meats they can be high in fat and cholesterol. Meats are
best broiled, baked, or grilled.   Fats and Oil: Stick to Olive oils and unsaturated fats and oils. Key choosing...if
it turns to a white thick waxy substance at room temperature, it will do the
same in the body!EXERCISE: According to
the National Institutes of Health, maintaining an ideal body weight is
important at staying heart healthy. This is achieved by balancing the number of
calories consumed with the number you use each day. Its important to talk with
a health care professional about your specific ideal body weight, as it is
different for each person.  *Physical
activity at least 20 minutes per day, every day should be desired. *Reach
your specific Target Heart Rate each time for calorie burning. Include weight lifting to maintain muscle
tone, which burns more resting calories and prevents muscle wasting as we
age. Remember, the heart is a MUSCLE, and work best when exercised! OFFICE VISITS: You will need to be
sure to have a Primary Care Physician to take baseline vitals signs and labs
including: *Blood
pressure (120/80 is textbook norm) *Heart Rate (80-100 is normal for average health) *Body weight *Cholesterol
Levels: LDL: Think L for LOUSY, or bad levels HDL: Think H for HAPPY, or good levels This
number will vary and needs to be monitored by your
practitioner! *Fasting
blood sugar levels  As always community, my blog serves as an overview of
the health topic of the month. I like to think of it as a guideline of focus to
get your interest sparked on what may be of need to you. Every human body is
divinely different and needs will vary. I always urge a complete physical by a certified
healthcare professional. Happy 2015, and take care!I've missed
you! ~Denise
Starr, RN, CEN  Hope you wore your RED to raise awareness for Heart Disease in Women on National Go Red Day! We had a lot of FUN! 1 in 3 women die of heart disease and stroke each year. Join the movement and be proactive! What it means to GO RED: G- Get your numbers (BP & Cholesterol) O-Own your lifestyle ... R-Realize your risk E-Educate your family D-Don't be silent Tell every woman you know heart disease is our No. 1 killer. Learn more at https://www.goredforwomen.org/get-involved/national-wear-red-day/what-it-means-to-go-red-for-women/ |
Categories: Nurse Denise's Notes