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2/28/10 12:44 P

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emoticon SPARKS’ 28 DAYS TO A HEALTHIER HEART emoticon

It's never too late to start a healthy lifestyle!

By implementing small lifestyle changes like these each day, you can improve your heart health and quality of life. The important thing is to stick with it!


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MOMMA48's Photo MOMMA48 Posts: 520,146
2/27/10 2:11 P

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emoticon SPARKS’ 28 DAYS TO A HEALTHIER HEART emoticon

Go fish!

Fish like salmon, tuna and halibut are rich in Omega-3 fatty acids, which promote heart health. Six to eight ounces of baked or broiled fish each week will do your body good!


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2/24/10 5:17 P

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emoticon SPARKS ’ 28 DAYS TO A HEALTHIER HEART emoticon

Cook at home!

Homemade meals are usually lower in fat, salt and cholesterol and higher in fiber and nutrients. When you do the cooking, you control the ingredients and the cooking method.


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2/20/10 10:11 A

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emoticon SPARKS’ 28 DAYS TO A HEALTHIER HEART emoticon

Catch some zzs!

If you average less than 8 hours of sleep a night, you could be putting your heart at risk. Getting 8 hours of restful sleep is an important part of a heart-healthy lifestyle.


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2/20/10 10:10 A

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emoticon tip and thanks!

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2/17/10 4:07 A

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***** FEB.17TH *****


LIMIT SATURATED FAT.


Food to avoid include bacon, beef, butter, full-fat dairy, coconut oil, ice cream, lard, palm oil, and pork. Read food labels, aiming for less than 15-25 grams of saturated fat daily.


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2/16/10 11:43 A

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Go for the chocolate Girlfriend!! Moderation is the key!!


***** FEB. 16TH *****


PRACTICE YOGA


Research shows that yoga, like meditation, can reduce blood pressure, improve arterial elasticity, regulate heart rhythm, and increase the heart's efficiency. Try a class or vido 1-3 times per week.


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CRUZIN2LOSE's Photo CRUZIN2LOSE Posts: 865
2/14/10 7:03 P

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baby asprin done, fiber done... gee I'll have to force myself to eat the dark chocolate! (one of my favorites!) Happy Valentine's Day team! emoticon

You've got three choices in life. Give up, give in, or give it your all.

53 pounds down and approaching goal! WooHoo!


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2/14/10 7:06 A

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***** FEB. 14TH *****


SATISFY YOUR SWEET TOOTH THIS VALENTINE'S DAY


Studies show that dark chocolate helps prevent heart disease. Milk chocolate doesn't offer the same benefits, so look for at least 60-70% dark chocolate varieties.
emoticon emoticon

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2/13/10 8:45 P

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I love all of them~!

"I lift up my eyes to the hills-where does my help come from?
My help comes from the Lord, the Maker of Heaven and Earth."
Psalm 121: 1-2 (NIV)


 
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2/13/10 1:49 P

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emoticon Thanks, Marj.

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2/13/10 10:21 A

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***** FEB. 13TH *****


FILL UP WITH FIBER


Soluble fiber (found in oats, rice, bran, barley, dried beans, and apples) can help lower your cholesterol levels, which improves you heart health. Aim for 25 - 35 grams of fiber each day.



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2/13/10 7:59 A

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I think aspirin therapy works great for many. Thanks, Marj.

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2/12/10 7:34 A

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***** FEB. 12TH *****


CONSIDER ASPIRIN THERAPY.


Taking baby aspirin (81mg) can help reduce the risk of heart attack and stroke by preventing blood clots. Since it's not safe for everyone, talk to your doctor first.


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CRUZIN2LOSE's Photo CRUZIN2LOSE Posts: 865
2/11/10 12:00 P

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I aim for 4 cups a day. It is soooo good for your health and your metabolism! Try green with different infusions... Toss in a few mint leaves, peach slice, mix with white or black teas too. But try for at least 1 pure cup of green. YUM! emoticon

You've got three choices in life. Give up, give in, or give it your all.

53 pounds down and approaching goal! WooHoo!


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2/11/10 9:15 A

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***** FEB. 11TH *****

SIP GREEN TEA.

Iced or hot, green tea is packed with antioxidants that prevent plaque from forming on artery walls, relax the blood vessels, and reduce the risk of heart disease. Brew and enjoy 1-2 cups each day.


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2/9/10 10:52 A

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***** FEB. 9TH *****


AVOID TRANS FATS.


Consuming even a tiny amount of trans fat can greatly increase your risk of heart disease. Found in foods that contain "partially hydrogenated" oil as an ingredient, trans fat is the world's unhealthiest fat!


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2/8/10 12:18 A

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***** FEB. 8TH *****


PUMP IRON.


Strength training benefits more than your muscles. It can also lower blood pressure, strengthen the heart, and help it beat more efficiently. Aim for 2-3 strength training sessions each week.


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2/7/10 7:59 P

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I just finished eating a few walnuts

"I lift up my eyes to the hills-where does my help come from?
My help comes from the Lord, the Maker of Heaven and Earth."
Psalm 121: 1-2 (NIV)


 
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2/7/10 9:05 A

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***** FEB. 7TH *****


GO NUTS!!


Almonds, cashews, flaxseeds, hazelnuts, macadamia nuts, pecans, peanuts, pistachios, sesame seeds, and walnuts all contain healthy fats. Enjoy a handful 3-5 times a week for a healthier heart.



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2/6/10 9:01 A

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I'm sure will find a difference. Especially in how you feel.


***** FEB. 6TH *****

SLOW DOWN...

Chronic stress exposes your body to elevated levels of stress hormones that can elevate blood pressure and contribute to weight gain. Meditation, yoga, journaling, talk therapy and exercising can all help.


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2/5/10 11:12 P

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Marj, I am now eating a lot of those selections. I hope I will be able to tell a difference in the future.

"I lift up my eyes to the hills-where does my help come from?
My help comes from the Lord, the Maker of Heaven and Earth."
Psalm 121: 1-2 (NIV)


 
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2/5/10 8:59 A

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***** FEB. 5TH *****


BOOST YOUR HDL.


You want these "healthy" cholesterol levels to be high - at least 60mg/dl - to protect your heart. Do this by exercising regularly and enjoying healthy fats found in nuts, olive oil, fish and flaxseed.



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2/4/10 11:01 A

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emoticon


Thanks!

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2/4/10 8:41 A

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I'm glad that you are finding the tips useful. Thank you soooo much for your input my friends.


***** FEB. 4TH *****


GET MOVING!!

Physical activity is an important part of a heart-healthy routine. It can aslo help you control your weight, lover your blood pressure, and improve your cholesterol levels. Shoot for at least 30 minutes of exercise each day.


Edited by: STAMPINITUP at: 2/4/2010 (08:42)
Marj

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2/3/10 9:51 P

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I enjoy the healthy tips. It makes me more aware of striving to live a healthy lifestyle.

"I lift up my eyes to the hills-where does my help come from?
My help comes from the Lord, the Maker of Heaven and Earth."
Psalm 121: 1-2 (NIV)


 
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2/3/10 7:15 P

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I've had the check up and I don't smoke. So far so good! Keep the great tips coming!

You've got three choices in life. Give up, give in, or give it your all.

53 pounds down and approaching goal! WooHoo!


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2/3/10 8:26 A

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emoticon Irene on quitting smoking!! Well Done!



***** FEB. 3RD *****


MONITOR YOUR CHOLESTEROL INTAKE.

Your body needs cholesterol, which is found in animal foods (meat, dairy, eggs), but too much can contribute to disease. Keep your intake under 300 milligrams daily.


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2/2/10 7:08 P

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I've had all the heart tests and I'm told that I'm in great shape. All my arteries are pumping the blood to the heart perfectly. Specialist told me to keep doing whatever it is that I've been doing...because I have nothing to worry about....that's my HEART.

I quit smoking almost 4 years ago....on Mar 28. I have never looked back. I gained some weight but it was worth it and now I'm working at losing that.

Irene from Cornwall, Ontario

What is important in your life is what you decide is important -- and this decision will indelibly create who you are. (anonymous)



The last dejected effort often becomes the winning stroke. (anonymous)





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2/2/10 4:36 P

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Had a complete cardio evaluation done (my primary doctor is a cardio pulmonary specialist). Have a heart murmur caused by mitral prolapse--not serious but need to keep as much stress out of my life as possible.

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2/2/10 8:30 A

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emoticon TEAM!!!


***** FEB. 2ND *****


DON'T SMOKE

Smoking damages more than your lungs. It hardens the arteries, raises blood pressure, and causes an irregular heartbeat. Find a smoking cessation program in your area to kick the habit.



Marj

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2/1/10 2:40 P

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I have already been checked out real good. I am good to go, as for as my heart is concerned. Overall, I am in good shape, except for my back and arthitis of more than one kind.

"I lift up my eyes to the hills-where does my help come from?
My help comes from the Lord, the Maker of Heaven and Earth."
Psalm 121: 1-2 (NIV)


 
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2/1/10 10:47 A

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Already did that, slight irregular heart beat, but that is nothing new. So all is well, so far.

I live in the EST, posted for need of challenge leaders.

Ohio is the state I was born in, raised in, and lived in all my life!

Enjoy Life to the Fullest!



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2/1/10 9:54 A

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great advice, Marj! emoticon

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2/1/10 8:43 A

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***** FEB. 1ST *****


GET A CHECKUP


Your doctor doesn't just treat disease. She also offers screenings and preventitive care. Knowing your health status (and risk) will help make lifestyle changes in areas that need improvement.


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GEMINISUE's Photo GEMINISUE Posts: 6,142
1/31/10 10:09 A

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Great! I will be checking for each and every tip. Thank You

Linda

I live in the EST, posted for need of challenge leaders.

Ohio is the state I was born in, raised in, and lived in all my life!

Enjoy Life to the Fullest!



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1/31/10 10:05 A

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My heart is in great shape and for that I am very fortunate. I will still want to read every tip, every day, that you throw my way. I'm looking forward to it.
Thanks
Irene

Irene from Cornwall, Ontario

What is important in your life is what you decide is important -- and this decision will indelibly create who you are. (anonymous)



The last dejected effort often becomes the winning stroke. (anonymous)





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1/31/10 9:47 A

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Tomorrow is the start of a new month and a chance to keep those wonderful hearts of ours healthy. I will give you a tip a day to help us all do that. LOVE YOURSELF.....LOVE YOUR HEART!!

February may be a month for romance, but it's also a time for you to focus on loving yourself....and your heart. During National Heart Month, we'll help you focus on one small thing that you can do each day to lower your risk of heart disease and improve your quality of life. Share this valentine with your friends and loved ones to show them how much you care!! emoticon

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