By your Fitness Trainers at Century Fitness

Century Fitness All Our Members!  

In honor of National Heart Month, here are some helpful heart-healthy tips:

American Heart Association recommends:

  • Don’t smoke cigarettes or use other tobacco products.
  • Have your blood pressure checked regularly. Keep your blood pressure below 120/80 mm Hg
  • Eat a healthy diet consistent with recommendations from the American Heart Association.
  • Get at least 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous-intensity activity (or a combination) each week.
  • Reach and maintain a healthy weight (body mass index less than 25 kg/m2).
  • Have your cholesterol checked.  Talk to your doctor about your numbers and how they impact your overall risk.
  • Keep your fasting blood glucose at less than 100 mg/dL.

The Cooper Institute is a leader in the study and promotion of cardiovascular health.  They have made a point of recommending Omega 3 for more than a decade.  Specifically, they state there are both cardiovascular and mental health benefits of increased dietary intake of Omega 3’s, ….fish, flaxseed, walnuts to name a few dietary sources.  The Institute further mentions the benefit of fish because it contains both EPA and DHA, which has the best affect on the reduction of the risk of heart failure noted in a “mega-study” combining meta-analysis data over more than 13 years.  (Djousse, L., et al. (2012). Fish consumption, omega-3 fatty acids and risk of heart failure: a meta-analysis. Clinical Nutrition 31(6):846-853.)

U.S. News – Health wrote, “…One reason your heart is so vulnerable to a lack of sleep is that the body experiences a series of physiological processes during sleep, says Dr. Michael Grandner, Associate Professor of Psychiatry and Director of the Sleep and Health Research Program at the University of Arizona College of Medicine – Tucson. Sleep  restores energy, drops blood pressure, releases hormones, slows breathing, relaxes muscles, increase blood supply and promotes tissue growth and repair.” Dr. Grandner also mentions, “…get the recommended seven to eight hours of sleep each night.”

This article is intended to provide general knowledge of health and fitness principles and should not be taken as medical advice or used to diagnose health problems or for treatment purposes. It is not a substitute for medical care provided by a licensed and qualified health professional. Always consult your doctor or licensed healthcare provider for personalized advice on diet and exercise.