health

How to Minimize Holiday Stress

The holiday season is special, memorable, and fun – but it can also be busy, demanding, and tense. The impact of stress on heart health has been well documented, so it’s important to do what you can to minimize holiday stress.

There are some things you can do to help reduce stress during the holidays, including:

Plan early. Establishing your holiday plans and gatherings early can help you feel more content with what to expect throughout the season.

Be okay with saying no. Carefully consider your obligations and avoid taking on more than you can handle to prevent excess stress.

Stick to a budget. Financial stress is a common concern during the holidays. Talk to family ahead of time and stick to a comfortable budget.

Practice mindfulness. Practicing mindfulness is a great way to manage and reduce stress and promote a healthy heart.

Mindfulness can be a powerful tool to maintain perspective and stay calm through the chaos. We have a few tips, which we’ll share below.

What is Mindfulness?

Mindfulness is a practice of noticing when you get distracted – by to-dos, past or future events, news or other events – and bringing your attention to the present. It’s been shown to decrease stress and increase calm, and it can make your holidays more enjoyable.

Use Mindfulness to Minimize Holiday Stress

Here are some tips from Johns Hopkins on staying mindful this holiday season

Recognize What Really Matters: As you’re shopping, wrapping, baking or cooking, try to stay present and connected to the season. Waiting in line or stuck in traffic? Use those moments to take a deep breath and reflect.
Let Good be Good Enough: We want everything to be perfect at the holidays, but that’s an unrealistic expectation. Acknowledge that imperfection is normal and inevitable.
Respond to Stressors with Kindness: Understand that most people are stressed during the holidays, and extend kindness whenever possible.

One of the best ways to ensure that those you love stay healthy all season long is to learn CPR. HeartCert offers a wide variety of CPR and first aid training courses, both virtually and in person. Sign up for an online course or find a training center near you.

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV and more, in Minnesota and throughout the United States.

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 all locations and our headquarters, HeartCert CPR Eagan.

Upping Your Step Count May Increase Your Lifespan

5 months ago by tims Leave a Comment

Walking is one of the most accessible forms of exercise and offers countless health benefits, and with modern technology, more and more individuals are aware of their daily step count, or lack of. Using a smartwatch, Fitbit or an inexpensive traditional pedometer can help you know how active you are most days and set healthy and practical goals. Getting those steps in can be a breeze or seem nearly impossible for some. Many factors, such as lifestyle, family, profession, and location, can influence your ability to make walking part of your regular exercise. However, it’s worth the effort, as staying active and upping your step count can improve your overall health and may even increase your lifespan.

smart watch on person's wrist — **photo credit:** **Artur Łuczka** on Unsplash

How walking keeps you healthy

From weight management to cardiovascular health and strength building, the benefits of regular walking can significantly improve one’s overall health. Individuals will also notice that walking can lead to increased energy levels, better sleep and mental well-being. Unsurprisingly, all of these health benefits can lead to lower risks of disease and an increase in lifespan. However, knowing the benefits of walking is easy, but increasing your step count can be challenging, especially if you spend most of your day at a desk.

Related Read: How to Start a Walking Routine

Here are some easy ways to integrate walking into your everyday life.

How to easily increase your step count

1. Take the stairs – if you’re going up a flight or two at work or in an office building for an appointment, taking the stairs is a great way to get in a few extra steps. It may even be quicker than waiting for the elevator!

2. Park farther from the entrance – parking towards the back of a parking lot is another easy way to get in a few extra steps daily.

Read: Top Ten Tips for Choosing Heart-Healthy Snacks

3. Make walking a habit – incorporate walking into your daily rhythms. Consider including a brisk walk into your lunch hour, each morning when you start your day or in the evening before dinner.

4. Walk while you scroll – multitask and get in some movement while scrolling social media or while taking a phone call. Of course, be sure to stay safe and alert while doing so!

It’s easy to feel so busy in our day-to-day lives that carving out time for a walk can seem difficult. However, when you make an effort, you’ll find pockets of time to move your body and improve your overall health. The time you take now to keep your heart and body healthy will pay off in the long run with increased endurance and flexibility, lower risks of illnesses and disease and improved longevity.

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV, EKG and more, in Minnesota and throughout the United States.

HeartCert CPR courses include CPR/AED/First Aid, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), Certified Nursing Assistant training, IV training, EKG training, babysitter basics and more. 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 all locations and our headquarters, HeartCert CPR Eagan.

Top Ten Tips for Choosing Heart-Healthy Snacks

9 months ago by tims Leave a Comment

Maintaining a healthy heart requires a balanced diet and regular exercise. One way to promote heart health is by making healthy snack choices. Snacking is a great way to curb hunger between meals and prevent overeating during meals. However, not all snacks are created equal. Here are our top ten tips for choosing heart-healthy snacks.

1. Choose whole foods

Whole foods are foods that are minimally processed and contain no added sugars or fats. These foods are typically high in nutrients and low in calories. Some examples of whole foods include fruits, vegetables, nuts, and seeds. These foods are great choices for snacking because they are nutrient-dense and can help keep you feeling full and satisfied.

2. Look for snacks high in fiber

Fiber is an important nutrient for heart health. It helps to lower cholesterol levels and regulate blood sugar levels. Snacks that are high in fiber can help you feel full and satisfied for longer periods of time. Some high-fiber snack options include fresh fruits and vegetables, whole grain crackers, and nuts.

3. Avoid processed foods

Processed foods are often high in added sugars, unhealthy fats, and sodium. These foods can contribute to weight gain, high blood pressure, and other health problems. Examples of processed foods include chips, cookies, and candy. Instead of choosing these snacks, opt for whole foods or minimally processed snacks.

4. Watch your portion sizes

Even healthy snacks can be high in calories if consumed in large quantities. It’s important to watch your portion sizes when snacking. One serving of nuts is typically a small handful, while one serving of fruit is about the size of a tennis ball. Use measuring cups or a food scale to help you determine the appropriate portion size for your snacks.

Related: Are You Eating Enough Fiber for Heart Health?

5. Choose snacks that are low in sodium

Excess sodium intake can contribute to high blood pressure, which is a risk factor for heart disease. When choosing snacks, look for options that are low in sodium. Some examples of low-sodium snacks include fresh fruits and vegetables, unsalted nuts, and low-sodium crackers.

6. Opt for healthy fats

Not all fats are bad for your heart. Healthy fats, such as those found in nuts and seeds, can actually improve heart health. These fats can help lower cholesterol levels and reduce the risk of heart disease. Other sources of healthy fats include avocado and olive oil.

7. Plan ahead

Planning ahead can help you make healthier snack choices. When you’re hungry and in a rush, it can be easy to reach for unhealthy snack options. Plan your snacks ahead of time and keep them on hand so you always have a healthy option available.

8. Read those labels

As food companies work to provide healthier snacks, consumers need to look beyond terms like “healthy” or “natural” on the label. That “healthy” nutrition bar might have more calories than a candy bar. Also check for added sugars and high levels of sodium.

9. Watch the beverages

Drinks count as you keep track of between-meal calories. Many people are aware of the calories in soda but might overlook what’s in juice or their coffee drink. Consider options such as plain or sparkling water, unsweetened tea or coffee, or a small glass of 100% fruit juice.

10. Beware the break room

A 2019 study in the Journal of the Academy of Nutrition and Dietetics indicated that people commonly consumed food provided by vending machines, company cafeterias and friendly employers or colleagues – and that added an average of 1,300 calories to workers’ weekly totals. So if you work outside the home, consider taking your own healthy snacks with you.

Choosing heart-healthy snacks is an important part of maintaining a healthy heart. By choosing whole foods, high-fiber snacks, and healthy fats, you can promote heart health and reduce your risk of heart disease. Remember to watch your portion sizes and avoid processed foods as much as possible. With a little planning and preparation, you can make snacking a healthy part of your diet.

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV, EKG and more, in Minnesota and throughout the United States.

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

Women: Do you Know These Silent Heart Attack Symptoms?

10 months ago by tims Leave a Comment

Woman holding heart — Photo by Giulia Bertelli on Unsplash

Heart attacks are a serious health concern, and they can be life-threatening if not treated quickly. Unfortunately, many women may not realize that they’re having a heart attack because the symptoms can be different from those typically associated with heart attacks in men. Here are four silent heart attack symptoms that women should be aware of:

Chest Pain

Chest pain is the most common symptom of a heart attack in both men and women. However, women may experience chest pain differently, such as a tightness or pressure in the chest instead of a crushing pain. This can make it more difficult to recognize the symptom as a sign of a heart attack.

Shortness of Breath

Shortness of breath is another common symptom of a heart attack in women. This can feel like you can’t catch your breath, or it may feel like you’re out of breath for no reason.

Fatigue

Women who experience a heart attack may feel fatigued, especially if they’re not getting enough sleep. Fatigue can make it difficult to carry out daily activities and can be a sign of an underlying health problem.

Nausea or Indigestion

Nausea or indigestion can be symptoms of a heart attack in women. This can feel like an upset stomach, and it may be accompanied by a feeling of fullness or bloating.

Learn More

Fast action can save lives. It’s a good idea to know what to do if someone experiences a heart attack or cardiac arrest. HeartCert offers CPR and First Aid classes for all skill sets and levels of experience. Whether you are an experienced Healthcare Professional or a new parent just wanting to learn ‘the basics’, we have a class for you! We can teach a convenient one-on-one CPR or first aid training session, or we can certify a large group on-site depending on your needs. Visit our Homepage to get started.

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV, EKG and more.

We are now offering virtual CPR courses and certifications. We offer safe in-person courses at all HeartCert locations throughout the United States, including our headquarters, HeartCert CPR Eagan.

This is an updated blog post that was originally published in 2019.

How to Lower Your Salt Intake

11 months ago by tims Leave a Comment

Looking to improve your cardiovascular health in the new year? There are many easy changes you can make for better health: eat more whole foods, get more physical activity, focus on high-quality sleep, reduce stress, and learn CPR, among others. One way to reduce your risk of heart disease and stroke is to lower your salt intake.

Sodium and Heart Disease

Excess salt intake is a known risk factor for heart disease and stroke. High sodium levels increase blood pressure and cause plaque to accumulate in the blood vessels. Because an estimated 90 percent of Americans consume more sodium than is recommended, it’s something that we should all be aware of.

a woman sprinkling salt on her food — photo credit: @fmdevice accessed 1/4/23 via CC0

4 Tips to Lower Salt Intake

Start Gradually: For long-term success, make the switch gradually. Mix low-sodium and regular foods, and add just a little less salt every time you cook. This will help you adjust more easily and sustainably.
Buy Fresh or Frozen: Canned vegetables and beans are often high in sodium. Choose frozen, dried, or fresh whenever possible.
Eat More Potassium: Potassium counters the effects of sodium in the body. Foods such as bananas, tomatoes, cantaloupe, oranges, and beans are good sources of this vital nutrient. (Learn more about the power of potassium: Potassium Can Lower Heart Disease Risk)
Get Creative with Flavor: Instead of adding salt, season food with other spices, herbs, vinegar, garlic, oils or citrus. Always taste food before adding salt!

What’s the best way to protect the hearts of those you love? Sign up for a CPR training course! HeartCert offers a variety of CPR certification classes across the country and online. Find your CPR class today!

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV, EKG and more.

This is an updated blog post that was originally published in 2019.

How Alcohol Impacts Heart Health

12 months ago by tims Leave a Comment

Are you considering cutting back on your alcohol consumption? You’re not alone. Many people across the country are drinking less, or even cutting booze out entirely. The reasons for this shift vary. Mental health, weight control, financial constraints, or simply the increased availability of non-alcoholic options are common reasons given. For others, the main motivator is the effect of alcohol on physical health.

woman drinking alcohol — photo credit: @wildlittlethingsphoto accessed 11/30/22 via CC0

The Impact of Alcohol on Heart Health

Drinking too much alcohol can contribute to high blood pressure, obesity, depression and anxiety, stroke, high cholesterol, and more. Heavy drinking has been shown to prematurely age the arteries, and can lead to poor sleep and food choices.

Binge drinking – defined as four or more drinks in two hours for women and five or more drinks in two hours for men – is even more harmful. The risks of binge drinking include irregular heartbeats, stroke, blood clots and even heart failure.

How Much Alcohol is Safe to Drink?

The American Heart Association recommends “moderate” alcohol consumption. This means an average of one drink per day for women, and one to two drinks per day for men. The amount in each drink matters, too: one drink is defined as 5 ounces of wine, one 12-ounce regular beer, or 1.5 ounces of 80-proof spirits.

What About Red Wine?

There has long been a common belief that drinking a glass of red wine each day is good for the heart. It’s true that there are some components in red wine (such as flavonoids, resveratrol, and antioxidants) that can benefit heart health. However, those nutrients are easily found in other foods, such as blueberries and red grapes.

If you’re looking to improve heart health, it’s best to focus on lifestyle changes such as eating a healthy diet, exercising regularly, quitting smoking, reducing stress, and getting enough sleep.

Read: How to Stay Healthy This Winter

The Bottom Line: Moderation is Key

If you drink, talk to your doctor about your risk factors. They can help you determine whether and how much is safe for you to drink. In general, focus on moderation – one drink per day or less – to minimize the risk to your heart, health and happiness.

What’s one of the best ways to protect the hearts of those you love? Learn CPR! Because most cardiac arrests occur in the home, keep your loved ones safe with HeartCert CPR training.

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV, EKG and more.

The Link Between Heart Health and Mental Health

3 years ago by Larry Seth Leave a Comment

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

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.

How Closely Should You Track Your Heart Rate?

3 years ago by Larry Seth Leave a Comment

With the increasing popularity of smart watches and fitness trackers, more people are keeping a close eye on their heart rate. And while it’s generally good to track health metrics, experts say that monitoring your heart rate too closely could actually have negative health effects.

Photo by Ketut Subiyanto from Pexels

A normal resting heart rate for adults is between 60 and 100 beats per minute (BPM). But that number fluctuates significantly throughout the day, as we engage in our normal daily activities. So continually tracking your rate won’t actually do much good – and could cause you to become obsessed in an unhealthy way.

Heart Rate Matters, But Other Metrics Matter More

That’s not to say that it doesn’t matter. According to the American Heart Association, studies have shown a 16% increase in risk of death for every 10 BPM increase in resting heart rate. But other heart disease risk factors, such as blood pressure, activity level, weight, and whether a person smokes, are more determinative, doctors say.

This is why it’s good to track heart rate along with all of those other metrics, and with your specific risk factors in mind. Experts recommend checking your heart rate and blood pressure once per month. Talk to your doctor to determine what’s normal for you, so you can know if your rate is out of range.

A heart rate that’s too fast or too slow can indicate an issue or illness, and may need to be corrected with medication or a device like a pacemaker. But without consulting your doctor, there’s no reason to obsess over it.

What’s the best way to protect the hearts of those around you? Take a 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.

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)

3 years ago by bwadmin Leave a Comment

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 — photo credit: @jake__sapp accessed 1/5/21 via CC0

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.

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.

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

Maintain Social Connections for Heart Health

3 years ago by bwadmin Leave a Comment

Normally, December is a month of parties, celebrations, and quality time with family and friends. But as the pandemic continues to spread throughout Minnesota, it appears that this will be a holiday season like no other. Most – if not all – holiday gatherings will have to be downsized or cancelled, and the social contact we rely on to get us through the cold and dark days of winter will not be available.

Experts say that it’s more important than ever to maintain those vital social connections throughout the holiday season. Not only is it beneficial for mental well-being, but it could have a big impact on heart health as well.

How Social Connections Boost Health

According to the American Heart Association, there is proven evidence of the link between poor social relationships and negative health impacts. Following a 2010 analysis of nearly 150 studies involving more than 300,000 people, experts concluded that loneliness and smoking had similar mortality risk factors. Loneliness was even found to be more harmful than obesity.

How to Maintain Social Connections While Physically Distant

After 9+ months of isolation, all the things we did to stay connected in the early part of the pandemic – Zoom game nights and happy hours, sending letters, text chains – are no longer quite as fun. Yet any efforts to maintain relationships, even if it’s just a quick call or check-in, will have positive benefits.

In addition, take the time to focus inward. Focus on gratitude for the people and things in your life. Nurture your relationships with the people in your immediate family. Take action to minimize stress. And, when it’s safe to gather once again, show your friends and loved ones how grateful you are that they remain in your life.

Did you know that most cardiac arrests occur in the home? That’s why it’s so important to learn CPR. HeartCert is offering virtual CPR training options to keep our students safe. Contact us to learn more.

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

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.

Quality Sleep Can Protect Against Heart Disease

3 years ago by bwadmin Leave a Comment

Getting a good night of sleep has many benefits to both physical and mental health. It can help with weight loss, mental sharpness, mood, skin health, and more. In addition, sleep can also have a direct impact on heart health and heart disease risk. But getting quality sleep is a struggle for many people.

In a recent study, researchers found that adults who got sufficient, quality sleep had fewer early signs of heart disease than those who slept either too little or too much. People who slept five or fewer hours per night had 50 percent more calcium in their coronary arteries than those who got seven hours of sleep. On the flip side, people who slept nine or more hours per night had 70 percent more coronary calcium than those who slept seven hours.

Aim for Quality Sleep

Study participants who had restless or disturbed sleep were found to have 20 percent more coronary calcium than those who got restful sleep. In fact, researchers believe quality may be more important than quantity in determining sleep’s impact on heart health.

How does irregular sleep affect heart health? Click here to learn more.

How To Get Better Sleep

If you’ve had trouble getting enough quality sleep, here are a few tips:

Don’t look at any screens – including your phone – for at least one hour before bedtime
Keep your bedroom cool
Play white noise
Go to bed and wake up at the same time, even on the weekend
Have a high-protein, low-sugar snack before bedtime

Did you know? Most heart attacks and cardiac arrests occur in the home. That’s why it’s so vitally important to learn CPR. Ready to learn? HeartCert is here to help. We’re offering virtual CPR training options to keep our students safe. Contact us to learn more.

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

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.

This is an updated blog post that was originally published in February 2018.

How to Keep Kids Moving During Distance Learning

3 years ago by bwadmin Leave a Comment

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.

The Benefits of Physical Activity For Distance Learners

distance learning — photo credit: @ketut-subiyanto accessed 10/3/20 via CC0

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

3 years ago by bwadmin Leave a Comment

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.

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.

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.

How to Care For Your Heart During Allergy Season

4 years ago by bwadmin Leave a Comment

Spring is here in Minnesota, bringing warmer temperatures, blooming flowers, and pollen in the air. This year, as the Coronavirus pandemic spreads, every sneeze or cough seems like cause for alarm. But there are key differences between allergy symptoms and those of COVID-19.

Seasonal allergies generally cause a runny nose, itchy eyes and throat, sneezing and a cough. The main indicator of COVID-19 is a fever. So if you are experiencing allergy symptoms with no fever, rest assured that you are likely not at risk (but when in doubt, experts advise staying home and self-isolating).

Even though spring allergy symptoms are not cause for major concern in this heightened time, it’s still important for allergy sufferers to be aware and take good care of their health. This is especially true for heart disease patients, according to the American Heart Association.

Avoid OTC Allergy Medication

Over-the-counter decongestants are stimulants. They can increase heart rate and raise blood pressure, which is especially harmful for people with heart disease or high blood pressure. Antihistamines may be a better option. However, it’s always best to check with your doctor before taking an over-the-counter medication.

Tips for Minimizing Symptoms

The best way to avoid the impacts of allergies is to keep pollen at bay as much as possible. Keep doors and windows closed, and run the air conditioner for temperature control. After spending time outside, change out of your clothes and take a shower.

Protect the hearts of those around you by taking a CPR/AED course at one of HeartCert CPR’s convenient Minnesota locations. Register for a course 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 headquarters, HeartCert CPR Eagan.

Is Heart Attack Risk Higher in Winter?

4 years ago by bwadmin Leave a Comment

Here in Minnesota, we’re no strangers to the extremes of winter weather. From blizzards to ice to subzero temperatures, we know how to deal with whatever comes our way. But are we taking good care of our heart and health during these cold winter months? Maybe not.

According to the American Heart Association, it isn’t just the exertion of shoveling show that can harm the heart. There are several additional factors that have been shown to impact heart health – and they affect people all over the world, not just in cold weather climates like Minnesota.

Cold Temperatures

When you step outside into cold weather, the temperature makes arteries constrict, decreasing blood flow and the delivery of oxygen. Cold weather also increases the formation of blood clots.

Flu Season

The flu spreads quickly during the winter months. Studies have found an increase in heart attacks after people come down with the flu.

Indoor Pollution

Wood-burning fireplaces create coziness and warmth. But they also significantly increase indoor air pollution, which can harm the heart.

Shorter Days

A lack of sunshine means a deficiency in vitamin D for many people. Seasonal Affective Disorder can lead to depression, which in turn can raise the risk of cardiac disease. In addition, it can be tough to find time or motivation to get out and exercise when the daylight hours are short.

Holiday Stressors

Thanksgiving, Christmas, Hanukkah, New Years and Valentine’s Day – these are all lovely celebrations, but they can be immensely stressful. Because stress impacts heart health, the holiday season has been found to raise the risk of heart attack and stroke.

Snow

Shoveling. Need we say more?

Because many of these winter heart stressors are unavoidable, it’s even more important to take good care of your health during the colder months. Eat a healthy diet, stay active, take time for self-care, get enough sleep, and, of course, learn CPR!

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

health

What is Mindfulness?

Use Mindfulness to Minimize Holiday Stress

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1. Choose whole foods

2. Look for snacks high in fiber

3. Avoid processed foods

4. Watch your portion sizes

Related: Are You Eating Enough Fiber for Heart Health?

5. Choose snacks that are low in sodium

6. Opt for healthy fats

7. Plan ahead

8. Read those labels

9. Watch the beverages

10. Beware the break room

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Fatigue

Nausea or Indigestion

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How Much Alcohol is Safe to Drink?

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The Bottom Line: Moderation is Key

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How to Boost Mental Health for the Good of the Heart

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

What is Resilience?

Why is Resilience Important?

How to Become More Resilient

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How to Maintain Social Connections While Physically Distant

Aim for Quality Sleep

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The Benefits of Physical Activity For Distance Learners

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Blood Pressure

Cholesterol

Blood Sugar

Sleep

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

Avoid OTC Allergy Medication

Tips for Minimizing Symptoms

Cold Temperatures

Flu Season

Indoor Pollution

Shorter Days

Holiday Stressors

Snow

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