February is Heart Health Awareness Month, we all have things that we care about; your love on Valentine’s Day, what gift to give to the one that you admire, but one of the greatest gifts of all is the gift of a strong, healthy heart. What could we do to not only expand our love for others but also expand our love for our own heart during this lovely season? The best thing to do is be aware of the problems that can leave your heart, ‘heart broken.’
Bad Cholesterol and how you can manage it.
The key to living a long, healthy lifetime with a strong heart is more than simple, of course you want to live long with your sweetheart, so why risk the chance with bad cholesterol?
One of the worst things is having abnormal, bad cholesterol, which can increase your risk of having a heart attack or stroke. Abnormal or high levels of bad cholesterol, in other words Low-Density Lipoproteins can lead to these problems. A good way to avoid this is raising your good cholesterol (High-Density-Lipoproteins), through a good cholesterol diet and exercise, both of which are needed to acquire a healthy heart.
You might be thinking, “How could I stick to something like this?” This is a very simple step, before you grab the box of chocolates that you got this Valentine’s Day, grab a garbage bag and throw it away. Head to your refrigerator and pantry and start throwing away anything that contains LDL’s (Low-Density Lipoproteins) and you’re on your way to a healthy heart. Consider buying healthier foods, with polyunsaturated fats (which are commonly found in seeds and nuts) and monounsaturated fats (which are found in olive and canola oils). Another great switch would be soy foods and products, because soy is known to lower LDL’ and have healing properties. These are great alternatives to Trans and Saturated fats which are terrible for your heart. This will enable you to get more HDL’s (High-Density Lipoproteins) and eventually a healthier heart.
Vitamin D and it’s Benefits
As we get older, it’s good to keep an eye on what vitamins you are getting from the food you are taking in. Many wouldn’t know but Vitamin D has been known to reduce your risk of stroke or heart attack. The human body also produces Vitamin D naturally through direct sunlight, but it is also good to know what foods contain this essential vitamin. Butter, margarine, cheese, fortified milk and cereal all contain Vitamin D.
Another fact, found in recent studies, show that African-American people are more likely to have lower levels of Vitamin D and have a higher risk of dying from stroke or heart attack than whites. Reason being is that people with darker skin tones produce less Vitamin D from sunlight than whites do, meaning that African-Americans are at a higher risk of death from cardiovascular diseases.
Exercise
Not all of us enjoy exercise, but it keeps us agile and fit, as well as our heart. Inactive bodies lead to an unhealthy heart and put you at a higher risk of obtaining heart disease. Aerobic exercise is the most beneficial for the heart, here are some examples of the benefits that Aerobic exercise has on the body:
• It can strengthen your heart and the cardiovascular system
• It also improves circulation through the body and allows you to breath easier.
• Improve and diminish heart failure symptoms
• Improvement in energy, which allows you to do more activities without being short of breath.
• It also increases endurance
• Lowers your overall blood pressure
• See results in your strength and tones your muscles
• Increases balance and joint flexibility
• Strengthens your bones
• Reduces body fat to maintain or acquire a healthy weight
• Reduces stress, feelings of depression, tension and anxiety
• Builds self-esteem and a better self image
• Improvement in sleep
• Feeling of relaxation and rested
• Makes you look fit and feel healthy
How do you get started?
Make a change in your medications and start taking vitamins that are good for taking up exercise. Ask your doctor if normal exercise is safe for you and which vitamins and medications is best for exercise.
If you are going to do heavy lifting, only do what you are able to do, otherwise it is not safe and can seriously damage your muscles.
Make sure that the exercises are safe enough for you; get approval from your doctor before you decide to weight lift. There are alternatives to weight lifting, swimming, jogging or use a weight machine.
Examples of aerobic exercise are jogging, bicycling, walking, jumping rope, cross-county skiing, low impact aerobics and water aerobics.
Set up a workout schedule that will give you maximum benefits; try 20-30 minute sessions at least three to four times a week.
Make sure to stretch before and after every workout to maintain flexibility in the muscles and keep you from muscle strain.
Aerobics helps the heart the most and can better improve the use of oxygen throughout the body and respiratory system. It will strengthen your heart and expand your lungs, which allow you to do more things without being short of breath.
Diet
Many of us might think dieting is just too hard for us, but it is not just a diet, it is a lifestyle choice. The changes are tough but that is what makes a healthier heart and a healthier you. Here are 7 steps to start a Heart-Healthy Diet:
1. Remove unhealthy fats and cholesterols
A recommendation would be to limit your Saturated fat intake to only 7% of your daily amount of calories and only 1% for Tran’s fat. As for cholesterol you should only have 200 milligrams a day for your daily LDL intake.
2. Choose low-fat protein
You should only have what your body needs, coldwater fish like salmon is exceptionally good for you, skinless chicken or turkey, soy products, egg whites and low-fat dairy products.
3. Consume more vegetables and fruits
Frozen fruits and vegetables are very good for the body as well as fresh produce. Stay away from fruits that are canned in syrups and instead stick to water or juice canned fruits and vegetables.
4. Eat whole grain
Stay away from bleached and whitened breads and select more wheat and whole oat breads and cereals instead for a healthier choice. Whole-grain is high in fiber and nutrients like zinc, iron, magnesium, phosphorus and Vitamin E.
5. Reduce salt
Consuming too much salt can higher your risk-factors for obtaining cardiovascular diseases and raise blood pressure, instead choose healthier substitutes. Like for example, herbs and spices, salt substitutes, foods low in sodium, and foods that have reduced sodium contents.
6. Stick to moderation
In addition to a healthy lifestyle, moderation is key, going back for seconds and eating until you are full isn’t good for the body. Portion sizes will help maintain, cholesterol and calorie intake. A good rule of thumb for eating any fish, poultry and meat is that it should only be about the size of a deck of cards, leaving enough room for a serving of vegetables and fruit.
7. Create weekly menus
Creating a weekly menu for breakfast, lunch and dinner for 7 days will spare the stress of worrying what to eat for the day. It will make your grocery shopping list easier and you will have enough food for the entire week. Remember to stick with the diet plan, a correctly portioned meal and a snack. Also remember to put some variety into your meals (ex. Have salmon one night and a turkey burger the next night, etc.). Incorporate this into your lifestyle along with exercise and a healthy heart is only a beat away.
Did you know that Men are at a Higher Risk of Sudden Cardiac Death?
Recent statistics from the American Heart Association or the AHA has found that men could be at a higher risk of sudden cardiac death. Some facts are shown:
• Men 40 years of age and over have a 1 in 8 chance of dying from cardiac related deaths than women, and the risk is even higher for African-American men.
• In some 300,000 people, about 3,000-5,000 cardiac deaths are found in children, young adults and adolescents. But some cases seem to be inherited.
• People that have risk factors for cardiac related death are, high-blood pressure, smoking cigarettes and high cholesterol.
This month is all about being aware of your heart and its health. So get to the heart of the matter on this one and give your heart a hand.
Thursday, February 18, 2010
February is Heart Health Month
February is Heart Health Awareness Month, we all have things that we care about; your love on Valentine’s Day, what gift to give to the one that you admire, but one of the greatest gifts of all is the gift of a strong, healthy heart. What could we do to not only expand our love for others but also expand our love for our own heart during this lovely season? The best thing to do is be aware of the problems that can leave your heart, ‘heart broken.’
Bad Cholesterol and how you can manage it.
The key to living a long, healthy lifetime with a strong heart is more than simple, of course you want to live long with your sweetheart, so why risk the chance with bad cholesterol?
One of the worst things is having abnormal, bad cholesterol, which can increase your risk of having a heart attack or stroke. Abnormal or high levels of bad cholesterol, in other words Low-Density Lipoproteins can lead to these problems. A good way to avoid this is raising your good cholesterol (High-Density-Lipoproteins), through a good cholesterol diet and exercise, both of which are needed to acquire a healthy heart.
You might be thinking, “How could I stick to something like this?” This is a very simple step, before you grab the box of chocolates that you got this Valentine’s Day, grab a garbage bag and throw it away. Head to your refrigerator and pantry and start throwing away anything that contains LDL’s (Low-Density Lipoproteins) and you’re on your way to a healthy heart. Consider buying healthier foods, with polyunsaturated fats (which are commonly found in seeds and nuts) and monounsaturated fats (which are found in olive and canola oils). Another great switch would be soy foods and products, because soy is known to lower LDL’ and have healing properties. These are great alternatives to Trans and Saturated fats which are terrible for your heart. This will enable you to get more HDL’s (High-Density Lipoproteins) and eventually a healthier heart.
Vitamin D and its Benefits
As we get older, it’s good to keep an eye on what vitamins you are getting from the food you are taking in. Many wouldn’t know but Vitamin D has been known to reduce your risk of stroke or heart attack. The human body also produces Vitamin D naturally through direct sunlight, but it is also good to know what foods contain this essential vitamin. Butter, margarine, cheese, fortified milk and cereal all contain Vitamin D.
Another fact, found in recent studies, show that African-American people are more likely to have lower levels of Vitamin D and have a higher risk of dying from stroke or heart attack than whites. Reason being is that people with darker skin tones produce less Vitamin D from sunlight than whites do, meaning that African-Americans are at a higher risk of death from cardiovascular diseases.
Exercise
Not all of us enjoy exercise, but it keeps us agile and fit, as well as our heart. Inactive bodies lead to an unhealthy heart and put you at a higher risk of obtaining heart disease. Aerobic exercise is the most beneficial for the heart, here are some examples of the benefits that Aerobic exercise has on the body:
• It can strengthen your heart and the cardiovascular system
• It also improves circulation through the body and allows you to breath
easier
• Improve and diminish heart failure symptoms
• Improvement in energy, which allows you to do more activities without being
short of breath.
• It also increases endurance
• Lowers your overall blood pressure
• See results in your strength and tones your muscles
• Increases balance and joint flexibility
• Strengthens your bones
• Reduces body fat to maintain or acquire a healthy weight
• Reduces stress, feelings of depression, tension and anxiety
• Builds self-esteem and a better self image
• Improvement in sleep
• Feeling of relaxation and rested
• Makes you look fit and feel healthy
How do you get started?
Make a change in your medications and start taking vitamins that are good for taking up exercise. Ask your doctor if normal exercise is safe for you and which vitamins and medications is best for exercise.
If you are going to do heavy lifting, only do what you are able to do, otherwise it is not safe and can seriously damage your muscles.
Make sure that the exercises are safe enough for you; get approval from your doctor before you decide to weight lift. There are alternatives to weight lifting, swimming, jogging or use a weight machine.
Examples of aerobic exercise are jogging, bicycling, walking, jumping rope, cross-county skiing, low impact aerobics and water aerobics.
Set up a workout schedule that will give you maximum benefits; try 20-30 minute sessions at least three to four times a week.
Make sure to stretch before and after every workout to maintain flexibility in the muscles and keep you from muscle strain.
Aerobics helps the heart the most and can better improve the use of oxygen throughout the body and respiratory system. It will strengthen your heart and expand your lungs, which allow you to do more things without being short of breath.
Diet
Many of us might think dieting is just too hard for us, but it is not just a diet, it is a lifestyle choice. The changes are tough but that is what makes a healthier heart and a healthier you. Here are 7 steps to start a Heart-Healthy Diet:
1. Remove unhealthy fats and cholesterols
A recommendation would be to limit your Saturated fat intake to only 7% of your daily amount of calories and only 1% for Tran’s fat. As for cholesterol you should only have 200 milligrams a day for your daily LDL intake.
2. Choose low-fat protein
You should only have what your body needs, coldwater fish like salmon is exceptionally good for you, skinless chicken or turkey, soy products, egg whites and low-fat dairy products.
3. Consume more vegetables and fruits
Frozen fruits and vegetables are very good for the body as well as fresh produce. Stay away from fruits that are canned in syrups and instead stick to water or juice canned fruits and vegetables.
4. Eat whole grain
Stay away from bleached and whitened breads and select more wheat and whole oat breads and cereals instead for a healthier choice. Whole-grain is high in fiber and nutrients like zinc, iron, magnesium, phosphorus and Vitamin E.
5. Reduce salt
Consuming too much salt can higher your risk-factors for obtaining cardiovascular diseases and raise blood pressure, instead choose healthier substitutes. Like for example, herbs and spices, salt substitutes, foods low in sodium, and foods that have reduced sodium contents.
6. Stick to moderation
In addition to a healthy lifestyle, moderation is key, going back for seconds and eating until you are full isn’t good for the body. Portion sizes will help maintain, cholesterol and calorie intake. A good rule of thumb for eating any fish, poultry and meat is that it should only be about the size of a deck of cards, leaving enough room for a serving of vegetables and fruit.
7. Create weekly menus
Creating a weekly menu for breakfast, lunch and dinner for 7 days will spare the stress of worrying what to eat for the day. It will make your grocery shopping list easier and you will have enough food for the entire week. Remember to stick with the diet plan, a correctly portioned meal and a snack. Also remember to put some variety into your meals (ex. Have salmon one night and a turkey burger the next night, etc.). Incorporate this into your lifestyle along with exercise and a healthy heart is only a beat away.
Bad Cholesterol and how you can manage it.
The key to living a long, healthy lifetime with a strong heart is more than simple, of course you want to live long with your sweetheart, so why risk the chance with bad cholesterol?
One of the worst things is having abnormal, bad cholesterol, which can increase your risk of having a heart attack or stroke. Abnormal or high levels of bad cholesterol, in other words Low-Density Lipoproteins can lead to these problems. A good way to avoid this is raising your good cholesterol (High-Density-Lipoproteins), through a good cholesterol diet and exercise, both of which are needed to acquire a healthy heart.
You might be thinking, “How could I stick to something like this?” This is a very simple step, before you grab the box of chocolates that you got this Valentine’s Day, grab a garbage bag and throw it away. Head to your refrigerator and pantry and start throwing away anything that contains LDL’s (Low-Density Lipoproteins) and you’re on your way to a healthy heart. Consider buying healthier foods, with polyunsaturated fats (which are commonly found in seeds and nuts) and monounsaturated fats (which are found in olive and canola oils). Another great switch would be soy foods and products, because soy is known to lower LDL’ and have healing properties. These are great alternatives to Trans and Saturated fats which are terrible for your heart. This will enable you to get more HDL’s (High-Density Lipoproteins) and eventually a healthier heart.
Vitamin D and its Benefits
As we get older, it’s good to keep an eye on what vitamins you are getting from the food you are taking in. Many wouldn’t know but Vitamin D has been known to reduce your risk of stroke or heart attack. The human body also produces Vitamin D naturally through direct sunlight, but it is also good to know what foods contain this essential vitamin. Butter, margarine, cheese, fortified milk and cereal all contain Vitamin D.
Another fact, found in recent studies, show that African-American people are more likely to have lower levels of Vitamin D and have a higher risk of dying from stroke or heart attack than whites. Reason being is that people with darker skin tones produce less Vitamin D from sunlight than whites do, meaning that African-Americans are at a higher risk of death from cardiovascular diseases.
Exercise
Not all of us enjoy exercise, but it keeps us agile and fit, as well as our heart. Inactive bodies lead to an unhealthy heart and put you at a higher risk of obtaining heart disease. Aerobic exercise is the most beneficial for the heart, here are some examples of the benefits that Aerobic exercise has on the body:
• It can strengthen your heart and the cardiovascular system
• It also improves circulation through the body and allows you to breath
easier
• Improve and diminish heart failure symptoms
• Improvement in energy, which allows you to do more activities without being
short of breath.
• It also increases endurance
• Lowers your overall blood pressure
• See results in your strength and tones your muscles
• Increases balance and joint flexibility
• Strengthens your bones
• Reduces body fat to maintain or acquire a healthy weight
• Reduces stress, feelings of depression, tension and anxiety
• Builds self-esteem and a better self image
• Improvement in sleep
• Feeling of relaxation and rested
• Makes you look fit and feel healthy
How do you get started?
Make a change in your medications and start taking vitamins that are good for taking up exercise. Ask your doctor if normal exercise is safe for you and which vitamins and medications is best for exercise.
If you are going to do heavy lifting, only do what you are able to do, otherwise it is not safe and can seriously damage your muscles.
Make sure that the exercises are safe enough for you; get approval from your doctor before you decide to weight lift. There are alternatives to weight lifting, swimming, jogging or use a weight machine.
Examples of aerobic exercise are jogging, bicycling, walking, jumping rope, cross-county skiing, low impact aerobics and water aerobics.
Set up a workout schedule that will give you maximum benefits; try 20-30 minute sessions at least three to four times a week.
Make sure to stretch before and after every workout to maintain flexibility in the muscles and keep you from muscle strain.
Aerobics helps the heart the most and can better improve the use of oxygen throughout the body and respiratory system. It will strengthen your heart and expand your lungs, which allow you to do more things without being short of breath.
Diet
Many of us might think dieting is just too hard for us, but it is not just a diet, it is a lifestyle choice. The changes are tough but that is what makes a healthier heart and a healthier you. Here are 7 steps to start a Heart-Healthy Diet:
1. Remove unhealthy fats and cholesterols
A recommendation would be to limit your Saturated fat intake to only 7% of your daily amount of calories and only 1% for Tran’s fat. As for cholesterol you should only have 200 milligrams a day for your daily LDL intake.
2. Choose low-fat protein
You should only have what your body needs, coldwater fish like salmon is exceptionally good for you, skinless chicken or turkey, soy products, egg whites and low-fat dairy products.
3. Consume more vegetables and fruits
Frozen fruits and vegetables are very good for the body as well as fresh produce. Stay away from fruits that are canned in syrups and instead stick to water or juice canned fruits and vegetables.
4. Eat whole grain
Stay away from bleached and whitened breads and select more wheat and whole oat breads and cereals instead for a healthier choice. Whole-grain is high in fiber and nutrients like zinc, iron, magnesium, phosphorus and Vitamin E.
5. Reduce salt
Consuming too much salt can higher your risk-factors for obtaining cardiovascular diseases and raise blood pressure, instead choose healthier substitutes. Like for example, herbs and spices, salt substitutes, foods low in sodium, and foods that have reduced sodium contents.
6. Stick to moderation
In addition to a healthy lifestyle, moderation is key, going back for seconds and eating until you are full isn’t good for the body. Portion sizes will help maintain, cholesterol and calorie intake. A good rule of thumb for eating any fish, poultry and meat is that it should only be about the size of a deck of cards, leaving enough room for a serving of vegetables and fruit.
7. Create weekly menus
Creating a weekly menu for breakfast, lunch and dinner for 7 days will spare the stress of worrying what to eat for the day. It will make your grocery shopping list easier and you will have enough food for the entire week. Remember to stick with the diet plan, a correctly portioned meal and a snack. Also remember to put some variety into your meals (ex. Have salmon one night and a turkey burger the next night, etc.). Incorporate this into your lifestyle along with exercise and a healthy heart is only a beat away.
Wednesday, February 10, 2010
The Wednesday Scoop! Upcoming Health Passport Classes
Engage Your Brain: How It All Works
Dr. Katherine Kaye knows all about the brain - and in this session she will share with you the key functions of how it works. From an explanation of anatomy to where memory is located, learn how a brain functions and what you can do to keep your brain in tip-top shape.
Tuesday, February 16th 1:00-2:00 PM
Health Passport Office, 4200 W. Conejos Place, Denver, CO 80204
No Fee
Reservations required, please reply to this email or call 303-629-4921
Reading: Brain & Soul Food
This bi-weekly Health Passport book club will explore a wide variety of topics & interests! Group will choose titles at the meetings. Call Health Passport to find out what we're reading now! Light snacks provided. Group meets twice each month on the second and fourth Tuesdays.
2nd & 4th Tuesdays 7:00-8:30 PM
Colorado Mills Mall, Space 134
No Fee
Reservations required, please reply to this email or call 303-629-4921
The Basics of Microsoft Excel
This class is for folks who have not had any experience with Microsoft Excel. Students will learn to create spreadsheets and charts, create formulas, use borders and shading and how to insert a chart. A two session, hands-on class.
Wednesdays, February 17 & 24 3:15 - 5:15 PM
Kuhlman Building Computer Lab
Fee: $20
Reservations required, please reply to this email or call 303-629-4921
Getting "Hip" to Joint Replacement Surgery
Total hip replacement is a common orthopedic procedure. As the population ages, it is expected to become even more common. Osteoarthritis of the hip is the most common reason for a hip replacement. Find out the causes, symptoms and treatment options firsthand from a physician from Panorama Orthopedics.
Saturday, February 20th 9:30-11:00 AM
Colorado Mills Mall, Space 134
No Fee
Reservations required, please reply to this email or call 303-629-4921
Find all of our classes HERE: Health Passport January-March 2010 course schedule
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