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Eat Low-Cholesterol Food for Better Heart Health

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It has long been known that cholesterol is a major contributor to heart and vascular disease. Now, a new advisory has been issued by the American Heart Association, urging people to eat foods that are naturally lower in cholesterol and saturated fat.

cholesterol
photo credit: @ella-olsson-572949 accessed 01/09/20 via CC0

Focus on Diet, Not a Number

You might be asking: isn’t this the same advice we’ve been getting from doctors and researchers for decades? Yes, but with one significant difference. Experts no longer support a specific numerical limit on cholesterol. Rather, the advisory encourages a diet of naturally low-cholesterol foods such as fruits, vegetables, lean proteins and whole grains. Perhaps more importantly, saturated fats from full-fat dairy and meat, as well as salt, sugar and processed foods, should be avoided.

Looking for ways to reduce dietary sodium? Read our blog post!

There are a few caveats. Small amounts of specific high-cholesterol foods are safe to consume. This includes eggs (about one per day) or an equivalent of lean meat or protein.

Why is Cholesterol Harmful?

Some cholesterol is essential for the body to function. However, when too much saturated fat is consumed, an excess of cholesterol can build up in the blood. This can cause deposits to form in the arteries, potentially blocking blood flow and leading to heart attack or stroke.

How to Limit Cholesterol Intake

Experts recommend a Mediterranean-style diet, which traditionally focus on fresh produce, whole grains and healthy fats. Not sure where to start? Check out our blog post with heart-healthy eating tips.

Register For a CPR Class Today

 

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR and First Aid in the Twin Cities and throughout Minnesota. We offer online, night and weekend classes to fit your busy schedule!

HeartCert offers a variety of courses, including CPR/AED/First Aid and CPR/AED, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), and Emergency Medical Responder – First Responder (EMR). Courses and certifications from both the American Heart Association and American Red Cross are available.

Find your CPR class at any of our convenient Twin Cities locations, including our new headquarters, HeartCert CPR Eagan.

The Link Between Heart Health and Mental Health

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The connection between the heart and the brain has long been explored, explained, and romanticized. Now, researchers say that the brain and heart are connected in a very real way, with new evidence of the link between heart health and mental health.

How Does Mental Health Affect The Heart?

According to the American Heart Association, research shows that good mental health can reduce the risk of cardiovascular disease and improve overall heart health. On the flip side, poor mental well-being can increase the risk of heart disease.

This could be explained by the results of a certain mental state. For example, people with a more optimistic outlook on life tend to engage in healthier behaviors, such as exercise and sleep. However, researchers also point out the link between stress and heart health, which has been well-documented.

Regardless of the cause of the mental and heart health link, experts urge primary care doctors and cardiologists to be aware of the risks and treat patients accordingly.

Doctors Should Include Mental Health Screening in Routine Visits

To identify at-risk patients, researchers are advocating for mental health screenings to be made part of regular check-ups. This should be prioritized for patients with heart disease or risk factors. Doctors should also be well-versed in possible interventions, such as medications or talk therapy, for patients who are struggling.

How to Boost Mental Health for the Good of the Heart

mental health
photo credit: @mikhail-nilov accessed 4/2/21 via CC0

The good news? Many of the tactics recommended to improve heart health will also benefit mental well-being. These include healthy eating, quality sleep, exercise, minimizing alcohol, and maintaining social connections.

What’s the best way to protect the hearts of those around you? Take a virtual CPR training course!

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR and First Aid in the Twin Cities and throughout Minnesota.

HeartCert CPR courses include CPR/AED/First Aid, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), and Certified Nursing Assistant training. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications, as well as safe in-person courses at our headquarters, HeartCert CPR Eagan.

Five Ways to Become More Resilient (and Improve Heart Health)

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As we close the door on 2020, we’re reflecting on a long and difficult year. Whether you dealt with job loss, isolation, increased childcare demands, health issues, or the loss of a family member or friend, 2020 was incredibly hard for so many reasons. The coming year holds more hope, but the next few months will continue to challenge us. This is why it’s a good time to work on becoming more resilient – for the good of both your physical and mental health.

resilient
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What is Resilience?

According to the American Heart Association, resilience is defined as the ability to not only withstand stress and increasing demands, but also to bounce back and grow from them. If that seems impossible, there’s good news: resilience is not a fixed trait. It’s actually a set of skills that can be taught, learned and nurtured.

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Why is Resilience Important?

Of course, resilience is important for mental health and well-being. But there are physical health benefits as well. Studies have shown that resilience lowers stress, which in turn lessens the impact of chronic health conditions that are caused by stress, such as high blood pressure and heart disease.

How to Become More Resilient

  • Reflect: Think about problems you’ve overcome in the past. Recall the resources you used to get through those tough times, and ask for help if you need it.
  • Care: Take good care of your physical and mental health. Eat nutritious meals, get good sleep, move your body, and nurture social connections.
  • Cultivate Gratitude: It can be difficult to focus on the good when life feels hard. Take a few minutes to write down one or two good things that happened that day, even if they’re as simple as seeing a sunset or hearing your kids laugh.
  • Reach Out: You don’t need to go about life’s challenges alone. Ask for help and find someone to talk to.
  • Repeat: You won’t become more resilient overnight. Practice resilience every day, and it will build over time.

Ready to take better care of the hearts of those around you? Register for a virtual CPR class.

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR and First Aid in the Twin Cities and throughout Minnesota.

HeartCert CPR courses include CPR/AED/First Aid and CPR/AED, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), and Certified Nursing Assistant training. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications, as well as safe in-person courses at our headquarters, HeartCert CPR Eagan.

How to Keep Kids Moving During Distance Learning

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Physical movement has always been important for children, but that is even more true now, as distance learning has kept kids indoors and on screens. With the school year underway and winter fast approaching, parents are thinking about how to keep their kids healthy and happy in the coming months. The American Heart Association shared some insight and tips on encouraging physical activity while kids are learning from home.

What’s one easy way to protect your family’s health while staying at home? Learn CPR and first aid! HeartCert CPR is offering virtual CPR training options to keep our students safe.

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The Benefits of Physical Activity For Distance Learners

distance learning
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Physical activity is important for people of all ages. Regular physical movement strengthens heart muscle strength, improves artery health, and lowers cholesterol and blood pressure. It releases endorphins that boost mental health and well-being, which is especially important as we navigate these difficult and stressful times.

In addition, physical activity helps the brain perform better, and has been shown to boost academic performance. It helps kids focus and be more productive in learning.

How to Keep Kids Moving in Distance Learning

Federal guidelines recommend that children and teenagers get at least one hour of robust physical activity every day. But this doesn’t mean that you need to block out an hour for exercise during your already busy days at home.

Find ways to adapt distance learning lessons to include movement, even if it’s just asking students to stand up, move around, and come sit back down. Make activity a family affair. Go for a walk or bike ride together, or take 5 minutes for a dance break. It will benefit everyone. (If you’re looking for ways to make your family more heart-healthy, check out this blog post.)

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR and First Aid in the Twin Cities and throughout Minnesota. HeartCert CPR courses include CPR/AED/First Aid and CPR/AED, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), and Certified Nursing Assistant training. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications! Find your CPR class at any of our convenient Twin Cities locations, including our headquarters, HeartCert CPR Eagan.

Four Numbers to Track for Heart Health

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When it comes to heart health, it’s important to be aware of risk factors and health indicators long before a problem arises. But the sheer volume of information around preventative measures can be overwhelming. To keep it simple, here are four basic metrics that the American Heart Association recommends tracking on a regular basis. Doing so can help you identify and prevent a heart attack or similar issue down the road.

heart health
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Blood Pressure

If you track just one measure of heart health, it should be blood pressure, experts say. An elevated blood pressure can have a significant impact on your heart. Talk to your doctor to understand your current blood pressure, and to determine a blood pressure goal. If you track blood pressure at home, make sure you’re getting accurate readings, and continue to see your doctor regularly.

Cholesterol

Because there are different types of cholesterol with different effects on heart health, it’s important to get a reading and understanding from your doctor. Continue to monitor cholesterol with regular blood tests.

Blood Sugar

Blood sugar is important because, when elevated, it’s an early sign of diabetes. Type 2 diabetes can lead to heart disease or stroke. Regularly monitoring blood sugar can alert you of a diabetes risk early, and give you time to make dietary changes.

Sleep

It can be tough to get enough sleep, but it’s important. Adults need at least seven hours of sleep per night – too much or too little can be harmful for your heart. The good news is that sleep is relatively easy to monitor and track, either through a wearable tracker or simply by writing down the number of hours you sleep every night.

What’s one additional way to protect the hearts of those around you? Learn CPR!

HeartCert CPR is offering virtual CPR training options to keep our students safe. Contact us to learn more.

Register For a CPR Class

 

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR and First Aid in the Twin Cities and throughout greater Minnesota. HeartCert offers a variety of courses, including CPR/AED/First Aid and CPR/AED, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), and Certified Nursing Assistant training. Courses and certifications from both the American Heart Association and American Red Cross are available.

Find your CPR class at any of our convenient Twin Cities locations, including our headquarters, HeartCert CPR Eagan.

Tips for Caregiving During COVID-19

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Caring for ill or elderly family members can be difficult in the best of times, but for many, the pandemic has made caregiving even more stressful. People who receive daily care tend to be older or dealing with long-term illness, making them more susceptible to contracting COVID-19. So in addition to the usual physical care needs, caregivers will need to take extra steps to protect the health of their loved ones. Further, there are additional needs related to mental health, medical care planning and coordination, and a caregiver’s own health.

caregiving
photo credit: @pixabay accessed 7/16/20 via CC0

There are a few things that caregivers can to do make caregiving more manageable during the pandemic.

Learn CPR

Be sure that you are prepared to handle any situation that could arise, whether caused by COVID-19 or not. The majority of cardiac arrests happen at home, so being able to perform hands-only CPR could make all the difference for your loved one.

Plan for Medication and Necessary Supplies

  • Try to get 90-day (or longer) supplies of prescriptions. Look into drive-through pharmacies or medication delivery.
  • Make a list of necessary home care supplies, such as delivery mechanisms for treatment or medication, and distilled water for CPAP machines. Obtain a larger stock of supplies if possible.

Discuss Treatment Options

  • Learn whether your loved one’s medical team is doing telemedicine visits, and how to access all members of the team virtually.
  • Discuss whether your loved one will need to be physically present for any procedures, such as tests or blood draws, and the safety precautions being taken.

Make a Safety Plan

  • Keep up with all safety recommendations, such as masks and social distancing. Ensure that all who come into contact with your loved one are taking precautions.

Finalize Health Care Wishes and Directives

  • Ensure that all legal documents are up to date, and have candid conversations about your loved one’s wishes.

Don’t Forget Mental Health

  • If you or your loved one are feeling anxious or isolated, make your mental health and happiness a priority. Reach out to a therapist if you need help.

Care for Yourself

If you’re ready to learn CPR and first aid to protect your loved one, HeartCert is here to help. We’re offering virtual CPR training options to keep our students safe. Contact us to learn more.

Register For a CPR Class

 

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR and First Aid in the Twin Cities and throughout greater Minnesota. HeartCert offers a variety of courses, including CPR/AED/First Aid and CPR/AED, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), and Certified Nursing Assistant training. Courses and certifications from both the American Heart Association and American Red Cross are available.

Find your CPR class at any of our convenient Twin Cities locations, including our headquarters, HeartCert CPR Eagan.

Your Spouse’s Health May Affect Your Heart

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With Valentine’s Day on the horizon, many people are buying gifts and planning dates, thinking about the best way to show their love. Here’s an idea that could really be good for your partner’s heart: adopt healthier habits! That’s the takeaway from new research into the effect of one spouse’s health on another.

Spouse’s Health May Affect Your Heart
photo credit: @brandless accessed 01/23/20 via CC0

In the study, researchers examined five years of biometric and blood test data from more than 5,000 couples. They examined each participant’s overall cardiovascular health and levels of risk factors such as diet and exercise, smoking, total cholesterol and blood pressure.

Researchers found that couples were actually more likely to align on negative health habits, such as eating an unhealthy diet or not exercising enough. It followed that, in three-fourths of couples studied, if one partner had suboptimal heart health, the other partner did too.

The study findings didn’t come as much of a surprise, researchers said. We tend to marry people who are similar to us. Further, if one member of a household is exposed to a factor that affects health, such as lack of access to healthy food, the other members usually are too.

But researchers say that the study findings present a unique opportunity: to focus on one spouse’s health in order to improve the health of a couple, a family or even a community.

Want to protect your family’s health in just one day? Sign up for a Minneapolis CPR class with HeartCert CPR!

Register For a CPR Class Today

 

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR and First Aid in the Twin Cities and throughout Minnesota. We offer online, night and weekend classes to fit your busy schedule!

HeartCert offers a variety of courses, including CPR/AED/First Aid and CPR/AED, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), and Emergency Medical Responder – First Responder (EMR). Courses and certifications from both the American Heart Association and American Red Cross are available.

Find your CPR class at any of our convenient Twin Cities locations, including our new headquarters, HeartCert CPR Eagan.

Make Your Workplace More Heart-Healthy

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We spend a large portion of our lives at work. Whether you work full- or part-time, at a workplace or remote, in front of a computer or on your feet, or anywhere in between, it’s important to make healthy habits part of your daily work routine.

We have a few tips from the American Heart Association on making your workplace more heart-healthy, but we’d love to hear your ideas as well. Share in the comments or on our Facebook page!

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Get Moving

Moving more at work starts with the commute. Walk, bike or take public transit if possible, or park far away and take the stairs instead of the elevator. Move often throughout the day by setting a recurring alarm in your calendar. Stand during telephone calls, and plan walking meetings with coworkers. You’ll find yourself with more energy and motivation!

heart-healthy workplace
photo credit: www.pexels.com accessed 08/20/2018 via CC0

Stretch and Tone

Spending all day hunched in front of a computer can take a toll. Spend a few minutes stretching out your neck, back and legs. Use your desk chair or cubicle wall to do modified exercises, like tricep dips and squats.

Focus on Stress

Stress can be a huge contributor to heart disease. Practice mindfulness and deep breathing to deal with day-to-day stressors. If chronic stress is an issue, consider talking to a mental health professional. (Many employer-provided health plans have some sort of mental health hotline to help defray costs.)

Take Advantage of Health Benefits

Whether you have employer-provided health insurance or not, your plan most likely includes annual exams and basic screenings, such as for blood pressure and cholesterol. Find out what your plan covers and take advantage of it! In many cases of heart disease, early preventative action can make a big difference.

Get Trained in CPR!

Because every office worker should know how to save a life.

 

HeartCert CPR is your trusted training partner for First Aid and CPR in the Twin Cities and throughout Minnesota. We now offer online, night and weekend classes to fit your busy schedule! We offer a variety of courses, including CPR/AED/First Aid and CPR/AED, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), and Emergency Medical Responder – First Responder (EMR).

Find your CPR class at any of our convenient Twin Cities locations, including our new headquarters, HeartCert CPR Eagan.

Eating Breakfast May Help your Heart

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A new study has found a link between regularly skipping breakfast and heart disease-related death. It has long been known that eating in the morning can lower the likelihood of conditions such as heart disease, obesity, diabetes, and high cholesterol. This study is the first direct connection between eating breakfast and heart-related fatality. However, additional evidence is still needed in regards to long-term outcomes in the general population.

In the study, researchers examined data from 6,550 participants in the National Health and Nutrition Examination Survey. In interviews, 59% of participants reported eating breakfast every day, while 25% ate breakfast some days. A combined 16% said they ate breakfast rarely or never.

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The study found that people who never ate breakfast had a more than 85% increased risk of heart-related death, compared to those who always ate breakfast. Additional research is needed to determine the specific factors that contribute to the negative heart effects, but in the meantime, experts recommend making breakfast a part of your routine, every day.

breakfast

How to Make Breakfast Part of the Routine

  • Keep it simple: Don’t think you need to make a multi-course meal. Find an option that is easy and accessible on busy mornings.
  • Find healthy on-the-go options: Instant oatmeal, yogurt, fruit or toast are great ideas for in-office breakfasts.
  • Use the freezer: Make a big batch of egg burritos and freeze them individually for grab-and-go meals.
  • Blend it: Smoothies are a great option for long commutes. Mix frozen fruit, yogurt, milk and any additional mix-ins for a fast and filling breakfast. Spinach, protein powder or nut butter are great choices.

Protect the hearts of those around you by taking a CPR/AED and first aid course at one of HeartCert CPR’s convenient Minnesota locations. Register for a course today.

HeartCert CPR is your trusted training partner for First Aid and CPR in the Twin Cities and throughout Minnesota. We now offer online, night and weekend classes to fit your busy schedule! We offer a variety of courses, including CPR/AED/First Aid and CPR/AED, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), and Emergency Medical Responder – First Responder (EMR).

 

Find your CPR class at any of our convenient Twin Cities locations, including our new headquarters, HeartCert CPR Eagan.

Is Yoga Heart-Healthy?

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Yoga has been increasing in popularity in Minnesota, with classes being offered in studios, gyms and retail stores, on lakeshores and outdoors in winter, with goats (yes, goats) and more. If you’re embarking on a fitness journey to improve your heart health, you may wonder whether yoga will actually benefit your heart. Good news: studies have found that both the physical and mental aspects of yoga are good for the heart.

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Studying the effects of yoga is somewhat difficult. This is because there are many different forms, and classes are held at different lengths and intensities. But initial research shows that yoga’s primary benefit is reducing stress, which lowers blood pressure, heart rate, inflammation and more.

yoga

Yoga appears to have a positive effect on physical health as well. One study found that people who practiced had lower cholesterol, blood pressure and triglycerides than people who didn’t exercise. There are obvious benefits of stretching and strengthening the body, of course. Researchers think yoga may encourage participants to engage in other healthy behaviors, like moving more and eating a healthier diet.

So if you’re looking to lower your heart disease risk, give yoga a try! And make sure that you’re prepared if a fellow practitioner should suffer a cardiac event – sign up for a HeartCert CPR class today.

HeartCert CPR is your trusted training partner for First Aid and CPR in the Twin Cities and throughout Minnesota. We now offer online, night and weekend classes to fit your busy schedule! We offer a variety of courses, including CPR/AED/First Aid and CPR/AED, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), and Emergency Medical Responder – First Responder (EMR).

Find your CPR class at any of our convenient Twin Cities locations, including our new headquarters, HeartCert CPR Eagan.

The Easiest Way to Prevent Heart Disease: Physical Activity

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What do you think of when you hear the term “physical activity?” Do you think of hours at the gym, on the treadmill or lifting weights? Do you think of running long distances, doing exercise videos, or trudging through workouts you hate?

physical activity

If so, you may need to refresh your views on physical activity. Because it doesn’t have to be an unpleasant, time-consuming chore – it can be as simple as working in your garden, walking around the block or having a dance party in your kitchen. And the benefits to your health – both physical and mental – are worth finding an activity you enjoy.

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According to medical professionals, physical activity is key to heart health, specifically. Moving your body on a regular basis improves the strength of the heart muscle, the health of the arteries, and lowers blood pressure and cholesterol. Physical activity moves oxygen throughout the body more efficiently, and helps your brain perform better. It releases feel-good endorphins that boost mental health and well-being.

Not sure how to get started? Keep it simple. Take the stairs at work, or walk to the store instead of driving. Rake leaves or shovel snow. Walk or, yes, run. Do whatever appeals to you, because that will keep you committed.

The American Heart Association recommends at least 150 minutes per week of moderate-intensity aerobic activity, or 75 minutes at a more vigorous intensity. That can be broken up into 20 or even 10 minutes chunks, and should ideally be combined with strength and flexibility exercises.

When it comes to physical activity and heart health, every little bit counts! 

If someone in your family or workplace suffers cardiac arrest, are you prepared? Sign up for a HeartCert CPR class today.

HeartCert CPR is your trusted training partner for First Aid and CPR in the Twin Cities and throughout Minnesota. We now offer online, night and weekend classes to fit your busy schedule! We offer a variety of courses, including CPR/AED/First Aid and CPR/AED, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), and Emergency Medical Responder – First Responder (EMR).

Find your CPR class at any of our convenient Twin Cities locations, including our new headquarters, HeartCert CPR Eagan.

Sports Fans Should Be Aware of Heart Attack Risks

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Sports fans are well-accustomed to weathering the highs and lows of a suspenseful game. If your team is performing well, it can be an exciting time. If the other team is winning, it’s a less enjoyable experience. Whatever the situation, it’s important to be aware of the potential heart risks for sports fans.

heart risks for sports fans
photo c/o si.com

According to the American Heart Association, studies have shown an increase in arrhythmias and heart attacks during major sporting events like the World Cup. With football season underway, fans here in Minnesota should be aware of their heart health and heart attack risks before sitting down to watch the game.

Increased Stress Can Raise Heart Risks

The reason for the increased heart risks for sports fans? Experts say it’s all about emotion. An attachment to a team leads to emotional stress. When a game gets suspenseful or disappointing, that stress grows in intensity. This essentially triggers a fight-or-flight response, causing an increase in heart rate and blood pressure. All of these factors can trigger a cardiovascular event.

Be Aware of Heart Disease Risks

Of course, not every sports fan is at risk of a heart attack during every game. Other heart disease risk factors – including weight, activity level, and the incidence of high blood pressure – can contribute. Talk to your doctor about your risk, and take steps to improve your heart health. Quit smoking, watch your cholesterol, eat a heart-healthy diet and get moving!

Continue to Enjoy Your Favorite Sports

Overall, these heart risks for sports fans don’t mean that you shouldn’t watch and enjoy football games. It’s just important to be aware of those risks and take steps to improve heart health and minimize excitement and stress. 

Protect Your Health with Hands-Only CPR

Whether you’re a football fan or not, hands-only CPR is a good skill to have. We offer FREE CPR and First Aid courses through Blue Cross Blue Shield of Minnesota – sign up today!

 

HeartCert CPR is your trusted training partner for First Aid and CPR in Minnesota. Find your CPR Class, PALS Class, BLS Class or ACLS Class at any of our Minnesota locations:

We also partner with Appleton and Anchorage for select classes.

How to Spring Clean Your Health in 4 Steps

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how to spring clean your health

Spring is a time of renewal, a time to roll up your sleeves and clean out that cluttered garage or attic. Like your home, your health can be neglected and start to collect (metaphorical) dust. Spring is the perfect time to get your health back on track.

The American Heart Association offers some easy ways to spring clean your health, with the help of their health experts:

Clear out clutter

Spring cleaning can create peace of mind and keep you moving. Dig into closets, the garage, and the attic, and get rid of junk that’s been piling up. Clean baseboards. Wash windows, and let the sunshine in.

Sure, it may sound like plain old labor, but it can also be healthy. Remember, physical activity is not strictly defined as working out at a gym or running laps around a track. General house cleaning can burn up to 136 calories per hour. Moving heavy items and carrying boxes can increase that to 340 calories per hour, according to the website Calorie Lab.

“So, pump up the music and start cleaning out the closets. Add in a few dance moves to step up the fun,” said Teresa Kay-Aba Kennedy, a holistic health counselor, a Harvard Business School-trained strategist and an American Heart Association spokeswoman.

Besides helping with physical activity, clearing away clutter can remove “visual noise” from your daily life, Kennedy said.

Furthermore, your “junk” may have financial value, she noted. Donating household items to a charity not only helps others who need those pots and pans and clothes, but it brings the added benefit of a potential tax deduction. For guidance on charitable deductions, check with the IRS or your accountant.

Keep your food supply updated and healthy

Your kitchen may be due for some spring cleaning, too.

“One aspect of spring cleaning is to literally clear the cupboards,” Kennedy said. A kitchen filled with the wrong kinds of food can sabotage your healthy eating intentions. Kennedy advises keeping the refrigerator organized and throwing out leftovers after three days.

Then, as you restock, add more fruits, vegetables, whole grains and fish.

Experiment with spices to reduce salt intake while keeping your food tasty. Try to reduce your reliance on processed meals and snacks, and avoid added sugars in foods and beverages. With basketball’s March Madness upon us, marathon television watching and unhealthy snacking with friends could be in your future.

For healthier eating at these social events, consider taking something to the party that you can munch on without hurting your healthy eating plan. Think about bringing along some plantain chips instead of potato chips. Or hummus instead of sour cream-based dip.

Get outside

To manage stress and boost your mood, go outdoors and spruce up your yard or patio. Pulling weeds, lifting rocks, carrying pots, and pushing a wheelbarrow all increase your physical activity. Gardening uses several muscles and can help with flexibility and strength. Think about all those squats that tend to come with yard work. That’s exercise.

Creating a pleasant outdoor space can also help you find a “zone of peace” for sitting and reflecting, Kennedy said. Studies have indicated that regular interaction with the natural environment can result in a range of health benefits.

“Getting back to nature can help you connect with yourself and improve your overall sense of well-being,” she said.

Looking ahead

Along with contributing to your overall health, physical activity helps you get ready for the shorts and swimsuits of an upcoming spring or summer vacation. It also prepares you for the physical challenges of a special outdoor outing you may be planning.

Doctors recommend at least 30 minutes of moderate physical activity at least five days a week on average. That’s part of the American Heart Association’s “Life’s Simple 7,” specific behaviors and factors that have the biggest impact on heart health. In addition to getting active, the list includes eating better, losing weight, controlling cholesterol, managing blood pressure, reducing blood sugar and quitting smoking.

Keep in mind that physical activity can be as simple as taking a brisk walk, dancing, or taking the stairs instead of an elevator.

Maintaining your exercise momentum may come down to knowing the “motivating why,” Kennedy said. Then, the “how” to do it becomes easier.

Also make sure you’re eating right and getting plenty of sleep!

HeartCert CPR is your trusted training partner for First Aid and CPR in Minnesota. Find your CPR Class, PALS Class, BLS Class or ACLS Class at any of our Minnesota locations:

We also partner with Duluth, Mankato, Rochester, Appleton and Anchorage for select classes.

Holiday Heart Attacks and How to Avoid Them

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christmas tree

The holidays are full of sugary-treats and last-minute stress, so it’s no wonder that December and January are the most dangerous times of the year for heart attacks.

The American Heart Association reports that deaths from heart attacks peak during December and January, possibly due to changes in diet and alcohol consumption, stress from family interactions, strained finances, travel and entertaining, and respiratory problems from burning wood.

As the AHA reports:

“We tend to exercise less and eat more during the holidays,” said John Osborne, M.D., Ph.D., a Dallas-area preventive cardiologist. “It’s a very stressful time. There’s a lot of emotion attached to the holidays and that can be another factor to why we have more cardiovascular events.”

As the holidays upend routines, taking medications as prescribed can also get lost in the shuffle, Osborne said.

“I can’t tell you how often I get calls from patients who have traveled somewhere and forgot their medications,” he said, adding that he worries more about the patients who don’t contact him. “Some people figure they’ll be fine to be off them for a week or so, but if you start missing medications, that can have a big impact on causing your blood pressure to be out of control.”

For those who have already had a heart attack, the heightened risk during the holidays is particularly dangerous. That’s because about one in five heart attack survivors age 45 and older will have another heart attack within five years.

Being with family during the holidays is a good time for patients to talk about their health history — not just heart attacks, but also high blood pressure and high cholesterol, experts say.

“We can dramatically lower the risk of cardiovascular events with lifestyle changes, but don’t ignore your family history,” Osborne said. “Genetics can catch up to you, even if you’re doing all the right stuff.”

Heart disease can be prevented in many cases through lifestyle factors, such as maintaining a healthy weight, exercising regularly, controlling cholesterol and blood pressure and not smoking, but “making lifestyle changes can be difficult,” Osborne said.

“I admit to my patients that I don’t love to exercise, but I really feel great having exercised,” he said. “Getting that motivation can be painful, but it’s fantastic when you get to the other side.”

Osborne said tools such as mobile apps can provide education and electronic reminders to help people stay focused on heart health.

“I have a very brief period with patients,” he said. “Tools like apps can encourage good health behaviors, being that gentle in-your-face technology.”

Now’s the time to schedule your CPR training for 2018. Remember to stay safe through the holidays.

HeartCert CPR is your trusted training partner for First Aid and CPR in Minnesota. Find your CPR Class, PALS Class, BLS Class or ACLS Class at any of our Minnesota locations:

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