Seven Tips for a Healthier Heart

American Heart Month just wrapped up in the U.S. And with spring around the corner with its promise of new life with flowers abloom, it's a good time to think about your life with healthy habits that can lower your risk of heart disease. Heart healthy habits are good for your whole body (and brain) too.

Boston Common by Carole Jakucs, 2016. Image subject to copyright.

Increase your activity – Exercise 30 minutes daily to help maintain weight and improve overall fitness (check with your doctor before you start) which will help reduce your risk for cardiovascular disease and type 2 diabetes.

Eat a healthier diet – Reduce or cut down on junk foods (pastries, chips, candies, sodas and alcohol) and bad fats such as saturated fats (red meat and full fat dairy) and hydrogenated oils (in junk foods and even some so-called healthy snacks and foods). Increase your intake of fresh vegetables and fruits, lean proteins and whole grains - to help maintain overall health by getting a variety of vitamins and minerals in your diet.

If you smoke – QUIT! Smoking damages the cardiovascular system and causes a multitude of health problems and illnesses.

De-Stress – Look for ways to decrease stress in your life as ongoing stress can raise your risk for cardiovascular disease.

Maintain a healthy weight – Find out what your healthy weight is for your height and body frame and work to stay within that range. Excess weight increases the risk of cardiovascular disease, type 2 diabetes and some cancers too.

Monitor your serum (blood) levels of cholesterol and triglycerides (with your healthcare provider) with a goal of achieving readings in the heart healthy target levels.

Enjoy life! Life can get busy with work and tasks – make the time to do things that make you happy such as being with cherished family and friends and pursuing hobbies you love.

Six Tips for a Safe, Healthy, Happy New Year’s Eve and New Year

For most people, the New Year is a time for reflection and usually elicits memories of events from the passing year – some happy and some sad. But starting a New Year also provides an opportunity to make a commitment to lead a safer and healthier lifestyle. If you’re looking for ways to do so, read these tips below.

Sunset at Moonlight Beach - Encinitas, CA - June 2016 by Carole Jakucs. Image subject to copyright.

Distracted Driving – Don’t text, talk on your cell or do anything that takes your eyes off the road while driving. Distracted driving has caused a huge increase in the number of traffic accidents and fatalities. Ask yourself – is reading or sending this text so important that it can’t wait? Is sending it worth slamming into another car and injuring someone else? Just like driving under the influence – there is no reason to drive while distracted as doing so can very well cause someone else’s permanent injury or death (and possibly even your own).

Don’t drink or do drugs and drive. Even one drink can alter your mental acuity. It’s not worth it. Why place yourself and others in harm’s way. With the existence now of ride/driving services and the old standard taxi – there is truly no excuse for driving under the influence. If you have an alcohol or drug problem, consider joining AA, NA or talk to your healthcare provider to get the support you need to quit.

Start exercising – If you already engage in the minimum recommended amount of 150 minutes of physical activity per week then bravo - keep it up! If not, why not? Start with 30 minutes of walking three times a week. If you don’t think you have the time – find the time. Take walks on your lunch break or wake up 30 minutes earlier to work-out. If you're a boss, try holding occasional walking meetings to break up the boredom for staffers and invigorate minds and bodies. Regular exercise helps to reduce your risk of developing chronic diseases such as heart disease, hypertension and type 2 diabetes, decreases stress levels and helps to maintain a healthy weight and better mood.

Eat healthier – Increase your intake of vegetables, fruits and whole grains. Reduce the bad fats such as trans and saturated and increase your intake of good fats such as omega 3’s. Limit or eliminate junk and processed foods. If you want to indulge in a treat – just have a taste. Try the “my plate” method to help guide you on portion control. If you’re going to a party, don’t arrive hungry – have a nutritious snack one to two hours before hand so you don’t overeat. A glass of milk or apple  wedges with natural peanut butter can help take the edge off your appetite.

Don’t smoke – Whether you smoke cigarettes, marijuana, cigars, electronic cigarettes – none of them are healthy. They all damage the lungs. And second hand smoke hurts those around you too. If you want info on where to start with how to quit smoking, read here.

Live your dreams – Whatever goals you have such as going back to school, changing jobs, learning a language or taking that special vacation – use the New Year as a motivator to reassess your goals in a positive way and focus on what you want to do with your life.

Pumpkin Packs a Powerful Nutritious Punch

Fall is officially here. And with it comes cooler weather, shorter days and fall foods. One food that comes to mind for most people is pumpkin – pumpkins are everywhere, from Halloween displays, pumpkin laced coffee drinks, pumpkin muffins and most people’s Thanksgiving favorite…pumpkin pie.

Fall and Pumpkins photo by Carole Jakucs. 10/31/16
Image subject to copyright.

While some pumpkin laced and based foods can be loaded with fat and sugar, there are plenty of recipes on the internet -  from pumpkin muffins to breads and more, that are made with unsweetened applesauce and whole wheat flour. Pumpkin even makes for a delicious base for a tasty soup.

And guess what – pumpkin is healthy when not paired up with sugar, fat and white flour. Pumpkin is filled with good-for-you nutrients. And most abundant is Vitamin A.  Vitamin A is essential for human health. Among its many functions - it supports our immune system, eyes and vision.

So…go for it! Just remember to reduce the sugar and fat that sometimes accompany pumpkin recipes and replace them with healthy alternatives as above for a delicious fall treat.  

Six Ways to Stay True to Your Heart

It’s American Heart Month. And since heart disease is the # 1 killer of adults in the U.S. now may be a good time to consider your lifestyle and find ways to improve your heart health.

While heart disease and its causes can be complex, here are six ways you can help to reduce your risk of developing heart disease:

Honolulu, Hawaii by Carole Jakucs, 2016. Image subject to copyright.

Don’t smoke - Smoking damages blood vessels and can cause high blood pressure, heart attacks strokes and kidney disease. It also raises your risk of developing lung other cancers and COPD. Control your blood pressure - Monitor your blood pressure to keep it within the normal range which is generally considered 120/80 or lower. High blood pressure damages blood vessels setting the stage for heart attacks, strokes and kidney disease. Consuming a healthy diet that contains recommended amounts of potassium, calcium and magnesium also helps to control blood pressure. Don’t eat foods high in sodium as too much salt increases blood pressure. See the DASH diet for more information. Exercise (even walking) at least 30 minutes per day, most days of the week. (Get your doctor’s approval before you begin). Exercise helps burn calories to help control your weight, improve circulation and reduce stress.   Maintain a healthy weight for your height and frame size. Being overweight places a burden on your heart and blood vessels. It also raises your risk of developing Type 2 Diabetes. Eat a healthy diet that includes plenty of fresh vegetables and fruits, legumes and beans, whole grains, lean protein and olive oil. Reduce your intake of saturated and trans fats (hydrogenated oils) high fructose corn syrup and junk foods. Consider a Mediterranean Diet which most experts agree is a heart healthy diet. Try to keep your stress under control. High stress levels are known to increase your risk for heart disease by raising cholesterol levels and blood pressure. Contact your physician for any questions or concerns you have about your health.