Oct 01 , 2018
What it means to have a “Healthy Heart”

Did you know that Cardiovascular disease is one of the leading causes of death in the United States?

Some common risk factors include:
-High Cholesterol
-High Blood Pressure
-Family History of Heart disease
-Diabetes
-Obesity
-Smoking
*If you aren’t sure if you have any of these risk factors…be sure to consult your physician at your annual check-up.

 

Whether you have multiple or none of these risk factors, there are many things you can start implementing NOW to help improve the health of your heart.

 

1. Exercise!

You probably saw this one coming, considering we are physical therapists.

The American College of Sports Medicine recommends:
* 150 minutes per week of moderate or 75 minutes per week of vigorous exercise.
* Perform multiple activities that incorporate large muscle groups.

This can include: squats, lunges, bicycling, jumping jacks, mountain climbers, etc.

2. Monitor Eating Habits!
(This doesn’t have to  mean a diet)

Here are a few simple tips:
* If you are trying not to gain weight, don’t 
eat more calories than you know you can 
burn every day.
* If you like eating…exercise more.
* Intake should equal output!

3. Quit Smoking!

Easier said than done, right? We get it.
* Talk to an Action Potential Physical Therapist about strategies and resources to break this habit once and for all.

4. Nutritional Recommendations

IMPROVE ON:
* Fruits and vegetables
o frozen, fresh, or canned 
o minimal syrups, sugars,& salts
* Whole grains rich in fiber
* Low-fat dairy products (skim or 1%)
* Skinless chicken
* Fish with omega-3 fatty acids 
o salmon, trout, herring
* Nuts and legumes

DECREASE YOUR:
* Red meats
* Sugary Foods and Beverages
* Limit foods high in: 
o trans-fat (cholesterol) 
o salt/sodium (blood pressure)
* Alcohol intake 
o no more than 1-2 drinks per day

 

 

Also, be on the lookout for this stamp of approval at the grocery store!