When it comes to your heart, you want only the very best. You want the best not just for you, but for the ones you care about and depend on you.
That’s where the Centura Health Heart and Vascular Network can help, with information on how to keep your heart at its best, like how to eat healthier, tips to keep you moving and exercising your heart muscle, screening tools to check out your risk of heart disease, physicians and other providers that can help you stay on track and even improve your lifespan. The information here will help you do just that.
Take into account the following statistics and numbers of people and families impacted each year by deaths caused by heart disease, heart attack and stroke.
The key to not being a statistic is prevention:
Every day steps to prevent heart disease
When it comes to heart disease, the statistics don't lie - but the most encouraging piece of news is that you don't have to be a statistic. No matter what your age, whether you're 20 or 60, you can make lifestyle choices that will lower your risk of heart disease and prevent heart attack and stroke. The following healthy habits and choices should be part of your every day health habits that keep your heart healthy and lower your risk of heart disease.
Know Your Numbers
It's important to know your blood pressure and cholesterol numbers, as high blood pressure and/or high cholesterol can be a key indicator of impending heart disease, heart attack or stroke. With regular checkups from your doctor and having blood pressure and cholesterol screenings you and your doctor can determine if you need to make changes to lower your numbers and lower your risk. The first step is making an appointment with your primary care doctor for a check-up.
Eat a Heart Healthy Diet
Your nutrition choices matter and can impact many factors that lead to heart disease including blood pressure, cholesterol and weight. Eating heart healthy is really fairly simple and involves making choices to eat a diet rich in vegetables, fruits, whole-grains and low-fat, lean meats. Need some help? We offer low cost nutrition counseling with a registered dietitian.
According to the American Heart Association, 30 minutes of physical activity on 5 or more days a week helps lower blood pressure, cholesterol and keeps your weight down. And, remember you don't have to go to a gym to exercise and move. No matter what your age or ability, there are all kinds of ways you can incorporate physical activity and movement into your everyday lifestyle -- walk to school with your kids, take the stairs instead of the elevator, choose a parking spot at the end of the parking lot, join a walking group, go for a bike ride, take the dog for a walk or jog, swim or do water aerobics at the local rec center. Looking for a fun and affordable exercise option in Lakewood? Learn more about our fitness center, yoga, Zumba and more.
Smoking not only increases your risk of heart attack and stroke, but also significantly reduces your ability to recover from a cardiac event or stroke when one occurs. Make the choice to quit and along with a long list of other health benefits, you cut your risk of heart disease in half. We know quitting is hard, so if you're ready to quit there are a number of support programs available. Learn more about our smoking cessation program or find more help from the American Heart Association quit smoking resource.
8 Easy Breakfasts
One of the keys to a healthy and nutritious day is starting it in a healthy and nutritious way. Breakfast is what gets your metabolism started each morning, so it's important not to skip it. Get your day started with these easy and healthy breakfasts.
Sunny Sunday Scramble for 2
Sauté: 2 tbs each of celery, black olives, mushrooms, green onions, and 6 cherry tomatoes.
Add 3 eggs + 1/2 cup Egg Beaters and scramble together.
Fold in 1/4 avocado and serve.
Total calories: 193 each
*Optional additions to Sunday Scramble:
1 slice whole grain toast (80cal)
1 tsp margarine (33cal)
1/2 peach (40cal)
Total calories each: 346
Peanut Butter and Jelly Breakfast
Wheat Berry Toast (80cal)
2 tsp Canola margarine (66cal)
1 tbs peanut butter (100cal)
1 tbs Simply Fruit (40cal)
1 hard-boiled egg (70cal)
Total Calories: 356
Better Egg McMuffin
Whole grain English Muffin (120cal)
1 MorningStar sausage patty (80cal)
1 slice low fat cheese (40cal)
1/2 cup Egg Beaters (60cal)
1 Medium banana (100cal)
T otal calories: 400 cal
Smart Start Bagel Breakfast
Sautéed green onions/spinach/shredded zucchini (25cal) in
2 tbs olive oil (60cal)
Add scrambled 2 Egg Beaters (150cal)
Whole grain Smart Bagel (110cal) with
2 tsp lite butter (35cal)
Total calories: 380
Yogi Berry Breakfast
8 oz plain fat free Greek yogurt (120cal)
2 tsp Josephs Sugar Free Syrup (6cal)
1 cup strawberries and blueberries (90cal)
1/4 cup Kashi granola (60cal)
2 tbsp ground walnuts (100cal)
Total calories: 376
1 fried egg in 1/2 tbs lite butter (100cal)
1 oz Canadian bacon (52 cal)
Whole grain English muffin (120cal)
1/8 sliced avocado (45cal)
Side of orange slices (60cal)
Total calories: 377
Fruit Smoothie for 2
1/4 cup each blueberries/strawberries/blackberries/raspberries (80cal)
1/2 cup Naked Straw/Banana juice (62cal)
1/2 cup Vanilla soy milk (45cal)
2 tbs each ground flax (60cal)/hemp seed (112cal)
2 scoop light protein powder (300cal)
Total calories: 659 / 329.5 each
1 cup oatmeal (160cal)
2 tbs raisins +2 tbs cranberries (60cal)
2 tbs walnuts (45cal)
1/2 vanilla Greek yogurt (60cal)
1 tsp Flaxseed meal (20cal)
Total calories: 345
Even snacks and desserts can be healthier when you use her suggestions to cut out fat and calories in your recipes.
Below are a variety of items you can use when packing family lunches.
Main Entree Ideas - The main lunch item is important and should be high in protein, low in fat and be tasty so they'll be anxious to eat all of it. Try:
Side Item Ideas - Keep these servings smaller, so your child doesn't eat them in place of the main item.
Dessert - Desserts are ok, just pack smaller portions of items that are made with whole ingredients and avoid items with artificial sweeteners.
Drinks - Avoid sugary drinks.
Stress, including holiday stress, automatically causes most human beings to crave high energy food or comfort food. (We don't crave carrots, lettuce and celery with nothing on them after a difficult day.) These carbohydrates are a powerful antidepressant which make it difficult to lose weight and stay on a diet."
Tips for managing emotions without food:
Goal setting tips from our exercise physiologist
"A goal is a promise you make to yourself. Writing down your health and fitness goals helps you follow through with your commitment and be successful at achieving them. Answer the following questions and keep them in a place where you can see them regularly throughout the day:"
According to America On The Move walking an extra 2,000 steps and reducing 100 calories each day have positive effects on health and can effectively stop weight gain.
Easy ways to add 2,000 steps to your day:
If you are a man and over age 40 or a woman and over age 45, you may have one or more risk factors for heart disease, even if you are the picture of health. Family history, high blood pressure, high cholesterol, smoking and diabetes are all factors leading to a good reason to get a heart calcium scoring exam.
Calcium score of 101-400 means a larger amount of plaque is present and your chance of having a heart attack is moderate to high.
Calcium score of 1-100 means a minimal or mild amount of plaque is present
Calcium score of zero means there is a high probability that you have little or no hard plaque in your arteries.
Benefits of the CT Calcium Scoring Exam:
Schedule a CT calcium score exam at one of the following locations.
Avista Adventist Hospital - Louisville
Littleton Adventist Hospital - Littleton
Longmont United Hospital - Longmont
Parker Adventist Hospital - Parker
Penrose-St. Francis Health Services - Colorado Springs
Porter Adventist Hospital - Denver
St. Anthony North Health Campus - Westminster
St. Anthony Summit Medical Center - Frisco
Why QUIT Smoking?
When you QUIT Smoking:
If you're ready to talk about quitting, we're ready to
Find out if you are at risk for heart disease by taking a heart risk assessment.
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