If you want to improve your overall health and protect your heart, simple changes in your lifestyle and diet can make a big impact. For these changes to stick, focus on adding more healthful foods, rather than just taking things out of your daily diet and routine.
Make cents of a heart healthy diet and cook meals that are good for your heart and your wallet. Learn how by reading the full Medium article here.
Life can be a series of challenges that sometimes feel overwhelming. When life throws you one curveball after another, it's important to be equipped with the tools and knowledge necessary to set your mind on a healthy path. Here are three activities that you can do to recenter yourself and reduce the effects of stress.
Regular meditation can help you to lower your blood pressure, calm your mind and achieve a better feeling of general well-being. Meditation can also help to relieve stress, anxiety and a host of other issues. Meditation Oasis describe how as the stress and tension leave your muscles, the body receives the message that it's time to reset itself. Once you get into the habit of practicing meditation, it will help you to center your life and priorities. The deep, cleansing breaths associated with mindful meditation are grounding ways to start and finish every day.
Yoga and aromatherapy work hand in hand to recenter you and your life. In the morning, practicing sun salutations in a room infused with refreshing scents, like grapefruit and orange, will start your day off right. Aromatherapy works by activating sensors in your brain to produce the feel-good serotonin that naturally improves your mood and motivates you to be more productive. doTERRA suggests that aromatherapy yoga relaxes you, calms your mind and body, and prepares you for meditation. After a tough day, the relaxing poses and breathing exercises of yoga, combined with soothing scents, like lavender, will calm tense muscles and clear the mind. Aromatherapy yoga can also help to regulate sleep patterns, which contributes to a more positive outlook on life.
A daily brisk walk can be the best medicine that you can provide your body when you're looking to relieve stress. The endorphins that are delivered through exercise provide an immediate boost to your mood. The physical act of walking increases cardiovascular fitness, strengthens bones and improves endurance levels. Walking can also be a meditative experience if done properly. Be sure to practice deep and intentional breathing as you walk so that your emotional health also benefits from the exercise.
Taking the time to practice these three activities regularly will help you to be proactive about taking care of your mental and emotional well-being. The power of these activities is exponential when they all become part of your routine. By taking care of yourself, you can reset, recenter and regain control of your life
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
Managing blood pressure can be difficult, especially during the holidays and winter months. A change in routine, family visits, traveling, illness, holiday menus and financial concerns can all conspire to derail your best efforts at keeping chronic conditions, like high blood pressure, under control. Here are three ways to control your blood pressure throughout the holiday season.
Managing High Blood Pressure During the Holidays
(Family Features) Managing blood pressure can be difficult, especially during the holidays and winter months. A change in routine, family visits, traveling, illness, holiday menus and financial concerns can all conspire to derail your best efforts at keeping chronic conditions, like high blood pressure, under control.
If you are one of the millions of American adults with high blood pressure, it is vital to keep your blood pressure stable. Drastic changes can put you at risk for heart attack or stroke.
Here are three ways to control your blood pressure throughout the holiday season from the American Heart Association:
Be Wary of Decongestants
Keep Track of Medication
“Factors like cold weather, sudden increase in activity like shoveling snow, stress and dietary indiscretion can contribute to a chain of events leading to more stress on the heart during the winter months, potentially triggering a heart attack or other cardiac event,” said Jorge Plutzky, M.D., director of Preventive Cardiology at the Brigham and Women’s Hospital and a volunteer with the American Heart Association.
It is vital to keep track of your medication and take it as prescribed by your doctor to decrease chances of heart attack and stroke. The American Heart Association’s Check Change Control Tracker is one way to monitor your health, as it allows you to set up text message reminders, text in blood pressure readings, connect with volunteers or providers, and receive messages from volunteers or providers.
Maintain Healthy Eating Habits
Staying active while traveling can be a challenge, as well. Try bringing simple exercise equipment like a jump rope or resistance band with you. Consider walking to sights or restaurants nearby, or finding a local park or indoor walking path.
For more information and tools about blood pressure management, visit heart.org/hbp.
Bayer’s Consumer Health Division, maker of Coricidin HBP, is a sponsor of the American Heart Association’s High Blood Pressure website.
Photo courtesy of Getty ImagesSOURCE:
American Heart Association
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