Shannon Medical Center | Health Beat | Winter 2018

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Salty stuff Most of us, including kids, eat too much salt. Children who consume high levels of sodium are much more likely to have high blood pressure than kids who eat less salt. American Heart Association The human heart is complex. But keeping it healthy doesn’t have to be. Experts say making simple changes can help keep your heart tick- ing over time. Where should you start? Try focusing on small, everyday choices that can help you improve your diet, pump up your exercise routine, manage your weight or relieve stress. Still stuck for ideas? Follow this day-by-day plan for a heart-healthy week. Get heart healthy —one day at a time MAKE IT MEATLESS. You’ll reduce your overall saturated fat intake, which can help prevent heart attacks and other problems. Instead, look to beans, lentils or unsalted nuts to replace meat in your favorite recipes. SWEAR OFF SUGAR- SWEETENED BEVERAGES. They’re high in calories and low in nutrients, which adds empty calories to your diet. Quench your thirst with water instead. TAKE 10. A 10-minute walk, that is. Experts say even this small burst of activity can help your heart. Be sure to walk briskly enough to increase your breathing and heart rate. Then build on your success until you’re hitting the pavement for at least 30 minutes a day (in three short bursts or all at once) at least five days a week. MAKE THE SWITCH. If you’re a milk drinker, go from whole milk to low-fat—or even nonfat. You’ll get all the ben- efits of milk, like vitamin D and calcium, without the potentially artery-clogging saturated fat. TRY SOME- THING FISHY. Fish that is rich in omega-3 fatty acids helps improve cardio- vascular health. Aim to get two servings of heart- healthy fish each week. (A serving is about 3½ ounces.) Salmon, trout and herring are great choices. RELAX. Set aside 15 minutes to just sit quietly and breathe deeply. Imagine your stress seep- ing away. Finding healthy ways to manage stress can help keep your blood pres- sure in check. DRAW UP NEXT WEEK’S PLAN. What new heart-healthy habits can you work into your life? For more inspira- tion, browse the website of the American Heart Association, heart.org . Additional sources: Academy of Nutrition and Dietetics; U.S. Department of Agriculture Sweet news Enjoying a moderate amount of chocolate every day may lower your risk for heart disease. But not all chocolate is created equal. Dark chocolate contains the most heart- healthy compounds. American College of Cardiology Achoo! Contrary to popular myth, your heart does not stop when you sneeze. But sneezing can change the pressure in your chest and cause the sensation of having the heart skip a beat. Library of Congress Winter 2018 7 Heart health

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