One in four people die from heart disease each year, according to the Centers for Disease Control and Prevention, and millions more have it or are at risk of developing the disease. Here are three tried-and-true ways you and your friends and family can help each other give your hearts a boost.
3 Ways to Make Your Heart Healthier
(Family Features) Did you know that heart disease is the leading cause of death in the United States? One in four people die from it each year, according to the Centers for Disease Control and Prevention, and millions more have it or are at risk of developing the disease. Smoking, being overweight or having diabetes, high cholesterol levels, high blood pressure or a family history of heart disease all increase your chances of getting the disease.
The good news is that you can do something about it.
“It’s never too late – or too early – to lower your risk for heart disease,” said Josephine Boyington, Ph.D., a nurse, licensed nutritionist and program director in the Division of Cardiovascular Health at the National Heart, Lung, and Blood Institute (NHLBI), part of the National Institutes of Health.
“Heart disease is a general term for a variety of conditions, such as clogged arteries, that make it difficult for your heart to pump blood properly,” she said. “Adopting small changes, like moving more and following a heart-healthy eating plan, can make a big difference. Research has shown that making healthy lifestyle changes that last can be a lot easier when you have friends or family doing it with you.”
To mark American Heart Month, the NHLBI – the nation’s leader in research on the prevention and treatment of heart, lung, blood and sleep disorders – is encouraging that kind of group support. It is celebrating “Our Hearts,” a national effort to motivate Americans to join each other in adopting heart-healthy behaviors throughout the year and beyond.
Ready to start? Here are three tried-and-true ways you and your friends and family can help each other give your hearts a boost.
1. Adopt a healthy eating plan. Try NHLBI’s Dietary Approaches to Stop Hypertension (DASH) eating plan. It’s free and, when compared to a typical American diet, has been scientifically proven to lower blood pressure and improve blood cholesterol levels. The DASH eating plan features fruits, vegetables, whole grains, fish, beans, nuts and lean meats, and it limits foods that are high in saturated fats, sugars and sodium. Have fun with menus by inviting friends to join you for a heart-healthy dinner party or start a lunch club at work and trade creative recipe ideas with your colleagues.
2. Move more and #MoveWithHeart. One of the major risk factors for heart disease is inactivity. Getting up and moving helps lower that risk – and you don’t need to put in hours at a time to see results. Breaking up your daily activity into small chunks, such as 10-minute increments three times a day for five days a week, can begin to make a difference. To stay motivated, find a walking buddy or make a standing date to walk with a friend or neighbor, dance at home with your kids or play a pickup soccer or basketball game with colleagues. The bottom line: just move.
3. Quit smoking. It can be hard to stop, but the benefits to your lungs and heart are huge. For inspiration and to keep you motivated, consider a support group. You can find resources and connect with a trained counselor by calling 1-800-QUIT-NOW or visiting smokefree.gov.
For more information about heart health, and to discover what activities are going on in your community, visit nhlbi.nih.gov/ourhearts. Use #OurHearts on social media to share how you and your friends and family are keeping your hearts healthy.
Photo courtesy of Getty ImagesSOURCE:
National Heart, Lung, and Blood Institute
Sometimes making small changes can have a positive impact on your health – including heart health. Here's an easy way to start your day "heart smart!"
Simple Ways to be Heart Smart
Discover recipes chock-full of heart-healthy pecans
(Family Features) Sometimes making small changes can have a positive impact on your health – including heart health – like drinking more water, taking the stairs instead of the escalator and adding nutritious ingredients to your snacks and meals.
Incorporating nutritious ingredients is an easy way to step up your mealtime – for example, American Pecans can super-fy nearly any recipe by adding flavor and nutrition.
It’s always a good time to include heart-healthy ingredients on your shopping list. Certified by the American Heart Association’s Heart-Check*, American Pecans and their unique mix of unsaturated fats, plant sterols, fiber and flavonoids add up to help promote a healthy heart. In fact, according to the Food and Drug Administration, research suggests but does not prove that eating 1 1/2 ounces of most nuts, such as pecans, each day as part of a diet low in saturated fat and cholesterol may help reduce your risk of heart disease. One serving of pecans (28 grams) contains 18 grams unsaturated fat and only 2 grams saturated fat.
Boosting the heart-smart punch of your favorite recipes can be easy with pecans. Whether topping a salad, sprinkling into bread batter or using them as the foundation of a portable snack, there are few things America’s native nut can’t do.
Discover more ways to create heart-healthy meals with pecans at AmericanPecan.com.
Banana Pecan Cherry Oatmeal
Cherry Pecan Energy Bites
Makes: 10-12 energy bites
Note: To make gluten-free, substitute 1/4 cup of certified gluten-free old-fashioned oats.
*Heart-Check certification does not apply to recipes.SOURCE:
American Pecan Council
Keeping your heart in good shape starts at mealtime. Try adding a colorful, flavorful twist to a simple salad by combining crunchy kale with fresh pecans, pomegranate seeds and pears for a tasty, heart-healthy meal you can feel good about.
Heart-Smart Eating Can Be Delicious and Nutritious
(Family Features) Keeping your heart in good shape starts at mealtime. Fortunately, there’s no reason to skimp on flavor to spread the love to your heart.
For example, homegrown American Pecans are a naturally sweet, heart-smart ingredient you can add to salads, vegetable side dishes, oatmeal and other whole grains – or enjoy on their own as a snack. Their unique mix of “good” unsaturated fats, fiber, plant sterols and flavonoids add up to make pecans a powerful, heart-healthy food.
Each 1-ounce serving provides 18 grams of unsaturated fat with zero cholesterol or sodium. In fact, American Pecans are certified as a heart-healthy food by the American Heart Association’s® Heart-Check Certification Program. According to the U.S. Food and Drug Administration, scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts, such as pecans, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.
Try adding a colorful, flavorful twist to a simple salad by combining crunchy kale with fresh pecans, pomegranate seeds and pears for a tasty, heart-healthy meal you can feel good about.
For more recipes, nutrition information and cooking tips, visit americanpecan.com.
Pecan, Pear, Pomegranate Kale Salad
Prep time: 20 minutes
Note: Heart-Check certification does not apply to recipes or information unless expressly stated.
Nutritional information per serving: 230 calories; 21 g fat; 2.5 g saturated fat; 75 mg sodium; 11 g carbohydrates; 3 g fiber; 2 g protein.SOURCE:
American Pecan Council
As the future of contraception remains uncertain, one point bears reminding: access to birth control has come a long way. Whether you’re a woman considering prescription oral contraception or a parent whose daughter is exploring her options, these facts to can help you get to know the birth control pill.
How Well Do You Know Your Birth Control?
(Family Features) As the future of contraception remains uncertain, one point bears reminding: access to birth control has come a long way.
It was not until 1960 that the first oral contraceptives – coined “birth control pills” or “the Pill” –were approved by the Food and Drug Administration (FDA) and hit the market.¹
Now, more than 50 years later, over 35 varieties of the Pill exist on the market.² Additional options have also been introduced: intrauterine devices (IUDs), vaginal rings, implants and more. Even with the availability of various birth control methods, the Pill remains the most popular form of contraception, used by over 10 million women of reproductive age in the U.S. annually.³
“When my patients express interest in prescription birth control for pregnancy prevention, while individual needs vary, I generally recommend they first try the Pill. If used appropriately, it can be an effective option for women,” OB/GYN Jessica Shepherd, M.D., said. “That said, because the Pill may not be right for everyone, it’s important to talk to your healthcare provider about your options and make the decision together.”
Whether you’re a woman considering prescription oral contraception or a parent whose daughter is exploring her options, Dr. Shepherd shares the following facts to help you get to know the birth control pill:
For additional facts about the birth control pill, visit KnowYourBirthControl.com, and speak to your healthcare provider to determine the method that is right for you.
What is Lo Loestrin Fe?
IMPORTANT RISK INFORMATION
Who should not take Lo Loestrin Fe?
What else should I know about taking Lo Loestrin Fe?
What are the most serious risks of taking Lo Loestrin Fe?
What are the possible side effects of Lo Loestrin Fe?
Birth control pills do not protect you against any sexually transmitted disease, including HIV, the virus that causes AIDS.
© 2017 Allergan. All rights reserved.
Photo courtesy of Getty Images
¹Selections From FDLI Update Series on FDA History - FDA's Approval of the First Oral Contraceptive, Enovid. (n.d.). Retrieved Nov. 9, 2017, from https://www.fda.gov/aboutfda/whatwedo/history/productregulation/selectionsfromfdliupdateseriesonfdahistory/ucm092009.htm
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