lifestyle

The Link Between Heart Health and Mental Health

2 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.

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

2 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.

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.

Maintain Social Connections for Heart Health

2 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.

How to Keep Kids Moving During Distance Learning

2 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.

How Does Stress Impact Heart Health?

3 years ago by bwadmin Leave a Comment

In today’s busy world, stress seems unavoidable. There is more to do than there are hours in the day, and our digital lifestyle means that we’re always on call. Self-care seems like a luxury and it often feels impossible to prioritize ourselves and our health.

Not only is this constant, chronic stress bad for our mental health, but it can have a significant impact on physical health as well. Several studies have found links between stress and heart disease, according to the American Heart Association.

Stress Can Harm the Heart

Specifically, stress can lead to high blood pressure, which, in turn, can increase the risk of heart attack, stroke and related incidents. In addition, stress often causes us to adopt unhealthy lifestyle choices as we struggle to cope. These habits, such as overeating, lack of physical activity and smoking, can also negatively impact heart health.

There are other physical ailments that are stress-related, including headaches, insomnia, upset stomach, muscle aches and low energy. If you are experiencing any of these symptoms, contact your doctor to eliminate other possible causes.

How Can We Reduce Stress?

The best way to minimize stress is to get back to basics. Focus on eating well and moving more. Try to get more – and more high-quality – sleep. Spend time with family and friends. Yoga, meditation and journaling can create feelings of balance. If feelings of stress persist or feel unmanageable, talk to a doctor or mental health professional.

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 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.

Is Heart Attack Risk Higher in Winter?

3 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.

Eat Low-Cholesterol Food for Better Heart Health

3 years ago by bwadmin Leave a Comment

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.

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.

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

5 Ways to Reduce Dietary Sodium

3 years ago by bwadmin Leave a Comment

Excess sodium can be a major contributor to heart disease and stroke, raising blood pressure and causing plaque to accumulate in the blood vessels. Certain factors, such as age, gender, race and ethnicity, may influence the impact of sodium on your blood vessels, making it important to understand your genetic as well as lifestyle risk factors.

An estimated 90 percent of Americans consumes more sodium than the daily recommended allowance. So if you suspect that there’s too much sodium in your diet, you’re probably right.

Read on for 5 ways to lower your daily salt intake, courtesy of the American Heart Association.

Read labels

When we talk about sodium, we’re not talking about salt from the shaker, although that’s something to watch too. More than 70 percent of the sodium we eat every day comes from restaurants or prepackaged foods. That’s why it’s so important to read and understand labels – not only on salty snacks, but condiments, meat, and even “health foods.”

Buy frozen, not canned

Canned vegetables are often very high in salt. Frozen are fresher, cheaper, and healthier. For canned beans, drain and rinse well before cooking or serving.

Add other sources of flavor

When cooking, use herbs, spices, garlic and vinegar to add flavor, and always taste food before adding salt.

Eat potassium-rich foods

Potassium naturally counters the effects of sodium in the body and may lower blood pressure. Incorporate foods like bananas, sweet and white potatoes, tomatoes, cantaloupe, white and kidney beans and oranges into your diet.

Transition slowly

If you find that you miss the flavor of salt, start by mixing low-sodium and regular foods, or by adding just slightly less salt to your dishes. Next time, add a little less. You’ll be enjoying low-sodium food before you know it!

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.

Pollution, Loneliness and Stress Can Harm the Heart

4 years ago by bwadmin Leave a Comment

Most of us are aware of the common risk factors for heart disease. These include smoking, eating a diet high in sodium and processed foods, a lack of physical activity, inconsistent sleep and genetic contributors, among others. But there are a few lesser-known risk factors, such as pollution and social isolation, that can make a big difference in heart health. The American Heart Association recently detailed a few, which we will share below.

Air Pollution

When absorbed by the lungs, articulate matter in the air causes inflammation in the cardiovascular system. This makes it especially harmful for

older people or those with existing heart issues. For that group, experts advise wearing masks when outdoors, and staying indoors entirely, if possible.

Loneliness and Stress

It’s not entirely clear why social isolation negatively impacts heart health, but the connection has been shown to exist. One theory is that stressed and lonely people tend to engage more in harmful habits, such as smoking, drinking and eating unhealthy food, than those who are happier.

Sleep

We’ve previously discussed the effects on heart health of inconsistent sleep, but experts say that simply not getting enough sleep can also be very harmful. One study found that people who slept less than six hours per night had more plaque buildup in the arteries. This buildup can lead to cardiovascular disease.

If you believe that pollution, isolation and lack of sleep are harming your health, seek the support you need to make changes. Your heart will thank you for it.

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

4 years ago by bwadmin Leave a Comment

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.

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.

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.

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

Is Yoga Heart-Healthy?

4 years ago by bwadmin Leave a Comment

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.

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 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.

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

Midlife Isn’t Too Late to Improve Heart Health

4 years ago by bwadmin Leave a Comment

A lot can change in middle age. Children have left home, and may even be having kids of their own. Career trajectories change as retirement nears, and finances may be more forgiving. And, perhaps most importantly, health needs change in midlife, with potential issues beginning to show as the body ages. However, according to a new study, midlife isn’t too late to make positive changes. In fact, working to improve heart health in middle age can have significant benefits to overall health, longevity and quality of life.

Regular Exercise Can Improve Heart Health

In a new study, researchers found that people in their early 50s who engaged in regular exercise saw a significant increase in heart elasticity. More specifically, participants had a decline in heart stiffness, which is a precursor and indicator of future heart failure. In addition, their bodies processed oxygen more efficiently.

Exercise Must Be Rigorous and Consistent

There were a few caveats to the study findings. Participants engaged in high- and moderate-intensity exercise four to five times per week, and kept with the program for two years. So in order to see those long-term heart health benefits, the exercise program needs to be consistent and fairly rigorous, and it must be sustained for a long period of time.

Begin in 50s for Heart Health Benefits

Further, researchers found that those midlife years – the early 50s – are the “sweet spot” to improve heart health. When participants in their 60s engaged in the same exercise program, their overall health improved, but they didn’t experience the same long-term boost to heart health

If adopting a new exercise regime in your 50s seems daunting, experts recommend shifting your mindset. Instead of thinking of exercise as a thankless task to fit in to an already busy life, make it part of your daily routine, like brushing your teeth or making your bed. Consider exercise part of your personal hygiene, instead of an additional entry on your to-do list.

No matter your age, fitness level, or overall health, 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.

Sports Fans Should Be Aware of Heart Attack Risks

4 years ago by bwadmin Leave a Comment

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.

Tips for Heart-Healthy Eating in 2018

5 years ago by bwadmin Leave a Comment

Is healthy eating on your list of resolutions for 2018? There are many reasons to adopt a better diet – weight loss, more energy, better overall health and more. But did you know that healthy eating can also help your heart? Here are a few heart-healthy eating tips from the American Heart Association.

Don’t Go On a Diet – Make a Lifestyle Change

When embarking on a new healthy eating plan, think of it not as a short-term fix, but as a lifetime change to your eating habits. Don’t completely overhaul your diet at once, but make small, achievable changes. Once you’ve mastered those, make more. Need somewhere to start? Focus on adding in one or two servings of fruit or vegetables or drinking one fewer sugary beverage per day. Then go from there.

Cook and Eat at Home

Restaurants – especially fast food or quick service eateries – are notorious for their high sodium levels. Since sodium is a major contributor to heart attack and stroke, being able to know and control the amount of sodium in your food is essential for minimizing heart disease risk. You can also substitute healthier ingredients – brown rice instead of white, for example – and you’ll save a lot of money in the process!

Watch What You Drink

The added sugar in soda, juice, energy drinks, specialty coffee or other sweetened beverages can significantly increase your calorie intake. In addition, multiple studies have found links between added sugar and a heightened risk of heart disease. Drink water in place of sugary beverages to minimize your risk. Experts also recommend limiting alcohol to one drink per day for women and one to two drinks per day for men.

It’s important to know your heart disease risk and take action to minimize it. It’s even more important to know what to do if someone you love experiences a heart attack or sudden cardiac arrest. HeartCert offers affordable CPR and First Aid classes for all levels of experience. Get in touch to learn more.

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.

Catch More Zzzzs to Reduce Your Risk of Heart Disease

5 years ago by bwadmin Leave a Comment

By now, we all know the importance of sleep for physical and mental health. Getting the right amount of high-quality sleep every night has many benefits, from increased mental acuity to better skin to a lower weight, and much more. Did you also know that getting enough Zzzzs every night can reduce your risk of heart disease?

In a recent study reported by the American Heart Association, researchers found that adults who got adequate, quality sleep had fewer early signs of heart disease than those who slept either too much or too little, or who reported lower rest quality.

Specifically, the study found that those 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. But more isn’t always better: those who slept nine or more hours per night had 70 percent more coronary calcium than those who slept seven hours.

The study also showed that sleep quality matters. Participants who reported getting restless, wakeful or otherwise low-quality sleep had 20 percent more coronary calcium than those who regularly achieved restful sleep. Researchers believe that, for reducing heart disease risk, quality may be more important than time. “Adults with poor sleep quality have stiffer arteries than those who sleep seven hours a day,” said Yoosoo Chang, M.D., the study’s lead author.

If you struggle to get enough high-quality, restful sleep, here are a few things that can help you and reduce your heart disease risk in the process.

Don’t look at your phone or any other screens for at least one hour before bedtime.
Play white noise, and keep your bedroom cool.
Go to bed and wake up at the same time every day, even on weekends.
Have a high-protein, low-sugar snack shortly before bedtime.
Consume sleep-promoting foods and drinks, such as tart cherry juice or chamomile tea, in the evening.

Because heart disease remains the number one killer of men and women in the United States, it’s important to minimize your heart disease risk factors, and to know what to do if someone you love experiences a heart attack or sudden cardiac arrest. HeartCert offers affordable CPR and First Aid classes for all levels of experience. Get in touch to learn more.

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.

lifestyle

How Does Mental Health Affect The Heart?

Doctors Should Include Mental Health Screening in Routine Visits

How to Boost Mental Health for the Good of the Heart

What is Resilience?

Why is Resilience Important?

How to Become More Resilient

How Social Connections Boost Health

How to Maintain Social Connections While Physically Distant

The Benefits of Physical Activity For Distance Learners

How to Keep Kids Moving in Distance Learning

Stress Can Harm the Heart

How Can We Reduce Stress?

Cold Temperatures

Flu Season

Indoor Pollution

Shorter Days

Holiday Stressors

Snow

Focus on Diet, Not a Number

Why is Cholesterol Harmful?

How to Limit Cholesterol Intake

Read labels

Buy frozen, not canned

Add other sources of flavor

Eat potassium-rich foods

Transition slowly

Air Pollution

Loneliness and Stress

Sleep

How to Make Breakfast Part of the Routine

Regular Exercise Can Improve Heart Health

Exercise Must Be Rigorous and Consistent

Begin in 50s for Heart Health Benefits

Increased Stress Can Raise Heart Risks

Be Aware of Heart Disease Risks

Continue to Enjoy Your Favorite Sports

Protect Your Health with Hands-Only CPR

Don’t Go On a Diet – Make a Lifestyle Change

Cook and Eat at Home

Watch What You Drink

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