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Take Care Community Outreach, Inc.

Dedicated to promoting health through advocacy & education

My 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.



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  

Categories: Nurse Denise's Notes