lifestyle

Heart-Healthy Habits to Establish in Childhood

3 years ago

In most cases, it’s easier to prevent disease than to treat it later. This is why many doctors advise parents to think about heart disease sooner rather than later. But here’s the good news: adopting heart-healthy behaviors in childhood isn’t complicated. Focus on overall healthiness and well-being to set children up for heart health later in life.

Here are a few tips for establishing heart-healthy habits during childhood and adolescence.

heart-healthy childhood — photo credit: @suezeng accessed 10/6/22 via CC0

How to Adopt Heart-Healthy Behaviors in Childhood

1. Start in Pregnancy

Heart health begins before birth. Try to eat well and exercise before and during pregnancy.

2. Focus on Healthy Foods

It can be difficult to know exactly what foods are healthy, but try not to overthink it. Offer kids a variety of foods, including fruits and vegetables, lean protein, and whole grains. Avoid sugary drinks and excess sodium.

3. Get Moving

Children naturally move much more than adults. Encourage that movement through bike rides, playground visits, organized sports, or even dance parties at home!

Does Your State Mandate CPR Training in School? Find Out Here.

4. Be Mindful of Mental Health

Stress in childhood has been linked to cardiovascular problems later in life. Watch for physical signs of mental health issues, such as dizziness, heart palpitations, high blood pressure, chest pain, or similar symptoms. Talk to your child’s doctor if you notice any signs of anxiety or depression.

5. Do Your Best

Parenting is hard. If your kids eat junk food or watch TV all day, don’t beat yourself up. There’s always tomorrow! Do your best and try again.

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

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. We offer safe in-person courses at all HeartCert locations throughout the United States, including our headquarters, HeartCert CPR Eagan.

Source: American Heart Association, “What parents can do to protect kids from heart disease”

The Impact of Stress on Heart Health

3 years ago

We all know that chronic stress can significantly impact mental health. But did you know that stress can also harm your physical health? It’s true – researchers have long known of a link between chronic stress and heart disease, among other ailments. What, exactly, is the impact of stress on heart health? And how can you manage stress in order to minimize that impact?

Heart Disease and Stress

Stress causes inflammation, high blood pressure, and other negative reactions in the body. These, in turn, raise the risk of heart disease and stroke. In addition, stress often causes us to adopt unhealthy coping mechanisms, such as binge drinking, smoking, eating unhealthy foods, overeating, and more.

How to Minimize the Impact of Stress on Heart Health

The best way to lower the potential negative impact of stress on heart and overall health is to find healthy ways to manage stress. Try to eat well, drink enough water, and get more physical activity. Focus on high-quality sleep. Spend time with family and friends. Try yoga, meditation or journaling. If feelings of stress continue to affect your daily life and routine, talk to your doctor. It’s never a bad idea to ask for help!

Five Ways to Become More Resilient

Protect the hearts of those you love! Register for a CPR training course 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 2020.

Tips for a Heart-Healthy Grill

3 years ago

As summer winds down, now is the time to check off the last boxes on your summer bucket list. Go to the beach or the pool, dine al fresco with family and friends, head out on a road trip, harvest the garden, go for a bike ride, or just enjoy the warm weather! If a backyard barbeque is in your end-of-summer plans, we have tips on how to grill the heart-healthy way.

Heart-Healthy Grill Tips

According to the American Heart Association, there are a few easy steps you can take to make your grill more heart-healthy.

Choose a Leaner Protein

In general, it’s a good idea to grill healthier meats like chicken and fish. If you’re grilling beef, try to choose a leaner cut. You can even marinate and grill tofu!

Reduce Grilling Time

The longer that fatty muscle meat, such as beef or pork, is cooked, the more harmful chemicals it accumulates. To reduce grilling time, cut meat into smaller pieces or pre-cook it ahead of time.

Add Veggies to the Grill

Corn is great on the grill, but it’s not the only vegetable that works well for grilling. Onions, zucchini, peppers, sweet potatoes, summer squash, carrots, beets, and even lettuce are great options. Grilling enhances the flavor and texture of vegetables, and makes them satisfying and delicious.

Choose Healthy Sides

Whatever you choose to cook on the grill, choose heart-healthy sides to make the meal healthier overall. Look for whole wheat buns and salads made with low-sodium ingredients.

What’s the best way to protect the hearts of those you love? Learn CPR! Find a HeartCert location near you, or register for a virtual CPR certification course.

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

Heart-Healthy Hybrid Work

3 years ago

Over the last few years, employees have adapted to remote work. Some love the freedom and solitude of working from home, while others have been itching to get back into the office. In an effort to strike a balance, many companies have adopted hybrid work setups, with a few days in the office each week and the others at home.

Now, employees must figure out a new routine for hybrid work – and how to stay healthy, happy, and productive in each setting. We have a few tips.

How to Maintain a Healthy Hybrid Work Routine

heart-healthy hybrid work — photo credit: @benchaccounting accessed 7/1/22 via CC0

According to the American Heart Association, workers should maintain the same healthy work habits, no matter the setting. These include:

Create a healthy workspace. Make sure you have an ergonomic setting with good lighting and a supportive chair. While working from the couch can feel like a nice break, it can cause harm in the long term.

How to Start a Walking Routine

3 years ago

Walking is one of the easiest, most accessible, and lowest-impact exercises you can do. You don’t need any special equipment – just a pair of shoes and a sidewalk. And walking is an incredibly effective way to improve your health, lower stress, manage weight, and gain a variety of other health benefits.

What’s the Easiest Way to Prevent Heart Disease? Physical Activity.

It’s easy to incorporate walking into your daily routine. To get the most health benefits out of your movement, remember this acronym: FIT.

Improve Heart Health with a FIT Walking Program

the health benefits of walking — photo credit: @esdesignisms accessed 5/11/22 via CC0

According to the American Heart Association, there are three things to keep in mind when starting a walking routine: Frequency, Intensity, and Time.

Frequency

It’s not necessary to set and maintain a rigid walking schedule. What’s more important is avoiding sedentary behavior. If you find yourself sitting for long periods of time, break them up with a walk.

Intensity

Researchers advise walking at a speed of 3 mph or higher. However, if you’re going uphill or are on difficult terrain, a slower speed will carry the same benefits. If you’re not able to walk at that speed, don’t stress – do what you can, and work up to it!

Time

Federal guidelines recommend at least 150 minutes of moderate intensity exercise every week. You can break this up however works best for you, whether that be 5 30-minute walks or a series of shorter walks. As we’ve discussed, even small bursts of physical activity provide significant benefits for heart health. What matters is that you stay active!

Do you want to protect the hearts of those around you? Sign up for a HeartCert CPR training course! We offer in-person, hybrid and virtual CPR courses to meet your needs. Register today!

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.

Are You Eating Enough Fiber for Heart Health?

3 years ago

Dietary fiber is an essential part of a healthy diet. It protects the body against a wide host of conditions, including heart disease, diabetes, inflammatory bowel syndrome, and other digestive ailments. It can also lower cholesterol and help with weight management. But the majority of Americans don’t consume enough fiber, and therefore aren’t seeing those benefits.

According to a 2017 analysis, 95% of American adults and children consume less than the daily recommended amount of fiber. Although recommendations differ based on age and gender, the average American adult should aim for about 28 grams of fiber per day. According to the American Heart Association, the average fiber intake is only 14 grams – half the RDA.

Why is it Important to Eat Enough Fiber?

Fiber can’t be broken down by the digestive system, so it passes through the body undigested. Along the way, it helps move other food through the digestive system, improving regularity and overall well-being. Fiber has many benefits, including:

Lowers glucose levels
Lowers blood cholesterol
Reduces risk of heart disease
Reduces risk of metabolic syndrome
Prevents and relieves constipation
Reduces risk of certain cancers
Helps with weight loss and weight management

How Can I Eat More Fiber?

The good news: you can increase the amount of fiber in your diet with a few easy modifications.

First, choose whole grain bread, pasta and rice over their white and processed counterparts. Brown rice and whole grain carbohydrates generally have higher amounts of fiber. Second, add more servings of fruits and vegetables to your diet. Incorporate them into snacks and find creative ways to add them to meals. Eat fruit instead of drinking fruit juices. Third, swap out meat for high-fiber beans or legumes, such as lentils, chickpeas, black beans or others a few times per week.

Making these small changes can help you get enough fiber – and improve your heart health.

Protect the hearts of those you love with a HeartCert CPR training course. We’re offering virtual and in-person options to meet your needs. Sign up today!

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,, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), Certified Nursing Assistant training, IV training 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.

How to Stay Healthy This Winter

3 years ago

Many of us grew up believing that simply being outside in cold weather would cause us to get sick. No matter what your grandma says, that isn’t the case. Cold temperatures alone won’t make you sick. However, winter brings snow, ice, slippery roads, time indoors, less sunlight and greater isolation, all of which can make it tougher to stay healthy.

According to the American Heart Association, research shows an association between colder air temperatures and negative impacts on cardiovascular health. In addition, viruses have been found to survive and reproduce more easily in colder and dryer winter air.

photo credit: @ginny9119 accessed 12/29/21 via CC0

Here are a few ways to stay healthy throughout the winter months.

Be Heart Aware

If you’ve been diagnosed with heart disease or have a history of heart issues, be especially cautious in cold weather. Don’t overexert yourself shoveling show or trying a new winter sport. Stay active, but take it easy and monitor your health.

Read: Is Heart Attack Risk Higher in Winter?

Continue with Pandemic Precautions

Many of the preventative measures we’ve been taking against COVID will help protect against the flu and colds. Continue to practice good hand hygiene, wear a mask, social distance, and stay home as much as possible.

Boost Your Immune System

All of the actions that keep you healthy throughout the year will also help protect your health during flu season. These include physical activity, healthy eating, quality sleep, reducing sodium, minimizing stress, and quitting smoking.

Take a CPR Training Course

More than 350,000 cardiac arrests occur outside of the hospital in the United States every year, the majority of which take place in the home. When CPR is administered immediately after cardiac arrest, the chance of survival is doubled or even tripled.

Help those you love stay healthy by taking a virtual or in-person CPR training course with HeartCert! Visit our locations page to find a class 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.

Sugary Drinks Could Harm Heart Health

3 years ago

If you’re working to lower the amount of sugar in your diet, don’t overlook your beverages. Nearly half of all added sugars consumed in the average American diet come in the form of sugar-sweetened beverages. The link between sugary drinks and heart disease has long been known, but new research is showing just how close that link is.

How Sugary Drinks Raise Heart Disease Risk

In an observational study of 106,000 women with an average age of 52, researchers found a 20% greater likelihood of cardiovascular disease in those who consumed one or more sugar-sweetened drinks per day. Interestingly, fruit drinks with added sugar correlated to a 42% greater likelihood of disease.

There are several ways in which sugary drinks may increase heart disease risk. Elevated levels of sugar and insulin in the blood can lead to inflammation, insulin resistance, diabetes and high cholesterol. High blood sugar can also cause an increased appetite, weight gain and obesity. All of these are risk factors for cardiovascular disease.

What’s the best way to reduce the risk of heart disease from sugar-sweetened beverages? Drink less of them! Start with replacing just one per day with water or a drink with no added sugar (staying away from artificial sweeteners, if possible). Consider infusing fruit in water for added flavor and health benefits.

Want to do more to protect the hearts of those you love? Learn CPR! Sign up for a CPR training course with HeartCert CPR. We offer virtual, hybrid, and in-person courses to fit your busy schedule.

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.

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.

Four Things to Know About High Blood Pressure

4 years ago

If you’ve ever sat in a doctor’s office and had a routine blood pressure reading – and not fully understood the results – this blog post is for you. Especially if you have a family or personal history of high blood pressure.

Blood pressure is more than just a number. It’s an important indicator of your overall cardiovascular health, and a potential sign of health issues to come. High blood pressure, or hypertension, impacts all of your internal organs – not just the heart.

Here are four important facts about high blood pressure from the American Heart Association.

Four Things You Should Know About High Blood Pressure

Don’t Wait Until It’s a Problem

High blood pressure is defined as a systolic pressure (the top number) of 130 or below, or a diastolic pressure (the bottom number) of 80 or above. These numbers must stay elevated over a period of time for a diagnosis of hypertension. Understanding and monitoring your blood pressure will allow you to notice changes and take proactive action – before it becomes a problem.

Sodium Matters – and So Does Potassium

We know to monitor the amount of sodium in our diets. But the balance between sodium and potassium also matters to blood pressure. Many processed foods are high in sodium and low in potassium.

Blood Pressure Affects the Brain

Hypertension affects the blood vessels in the brain, increasing the risk of stroke. But researchers now believe that high blood pressure can also affect cognitive function and lead to dementia.

For Better Blood Pressure, Start with Small Changes

You don’t have to lose weight, quit smoking, lower sodium intake, and exercise more all at the same time. Focus on one risk factor, and start with small changes. Once you have a habit under control, move on to the next. You’ll be healthier before you know it.

What’s the best way to protect the hearts of those you love? Learn CPR! HeartCert CPR is offering virtual and safe in-person CPR training courses. Find a class today.

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

The Link Between Heart Health and Mental Health

4 years ago

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)

4 years ago

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

4 years ago

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

5 years ago

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.

Is Heart Attack Risk Higher in Winter?

5 years ago

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!

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.

Eat Low-Cholesterol Food for Better Heart Health

5 years ago

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.

lifestyle

How to Adopt Heart-Healthy Behaviors in Childhood

1. Start in Pregnancy

2. Focus on Healthy Foods

3. Get Moving

4. Be Mindful of Mental Health

5. Do Your Best

Heart Disease and Stress

How to Minimize the Impact of Stress on Heart Health

Heart-Healthy Grill Tips

Choose a Leaner Protein

Reduce Grilling Time

Add Veggies to the Grill

Choose Healthy Sides

How to Maintain a Healthy Hybrid Work Routine

Read More: Make Your Workplace More Heart-Healthy

What’s the Easiest Way to Prevent Heart Disease? Physical Activity.

Improve Heart Health with a FIT Walking Program

Frequency

Intensity

Time

Why is it Important to Eat Enough Fiber?

How Can I Eat More Fiber?

Be Heart Aware

Continue with Pandemic Precautions

Boost Your Immune System

Take a CPR Training Course

How Sugary Drinks Raise Heart Disease Risk

Four Things You Should Know About High Blood Pressure

Don’t Wait Until It’s a Problem

Sodium Matters – and So Does Potassium

Blood Pressure Affects the Brain

For Better Blood Pressure, Start with Small Changes

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

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

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