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5 Ways to Reduce Dietary Sodium

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.

sodium
@belart84 accessed 09/05/2019 via CC0

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.

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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

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.

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Air Pollution

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.

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

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

Eating Breakfast May Help your Heart

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

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

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

breakfast

How to Make Breakfast Part of the Routine

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

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

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

 

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

Is Yoga Heart-Healthy?

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

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

yoga

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

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

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

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

Midlife Isn’t Too Late to Improve Heart Health

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.

midlife

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

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

Tips for Heart-Healthy Eating in 2018

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

a walrus sleeping

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.