Living a Heart-Healthy Lifestyle

A heart-healthy lifestyle is important for everyone, not just for people with existing health problems. It can help you keep your heart and blood vessels healthy. If you already have health problems, such as high cholesterol or high blood pressure, a healthy lifestyle can help you lower your risk of a heart attack and stroke.

If you have children, you can be their healthy role model. If your habits are healthy, your children are more likely to build those habits in their own lives.

How can you keep your heart healthy?

Diet

Use less salt when you cook and eat. This helps lower your blood pressure. Taste food before salting. Add only a little salt when you think you need it. With time, your taste buds will adjust to less salt.
Eat fewer snack items, fast foods, canned soups, and other high-salt, high-fat, processed foods.
Read food labels and try to avoid saturated and trans fats. They increase your risk of heart disease by raising cholesterol levels.
Limit the amount of solid fat — butter, margarine, and shortening — you eat. Use olive, peanut, or canola oil when you cook. Bake, broil, and steam foods instead of frying them.
Eat a variety of fruits and vegetables every day. Dark green, deep orange, red, or yellow fruits and vegetables are especially good for you. Examples include spinach, carrots, peaches, and berries.
Foods high in fiber can reduce your cholesterol and provide important vitamins and minerals. High-fiber foods include whole-grain cereals and breads, oatmeal, beans, brown rice, citrus fruits, and apples.
Eat lean proteins. Heart-healthy proteins include seafood, lean meats and poultry, eggs, beans, peas, nuts, seeds, and soy products.
Limit drinks and foods with added sugar. These include candy, desserts, and soda pop.

Lifestyle changes

If your doctor recommends it, get more exercise. Walking is a good choice. Bit by bit, increase the amount you walk every day. Try for at least 30 minutes on most days of the week. You also may want to swim, bike, or do other activities.
Do not smoke. If you need help quitting, talk to your doctor about stop-smoking programs and medicines. These can increase your chances of quitting for good. Quitting smoking may be the most important step you can take to protect your heart. It is never too late to quit.
Limit alcohol to 2 drinks a day for men and 1 drink a day for women. Too much alcohol can cause health problems.

Healthcare

Seeing your doctor regularly and getting screening tests is important. The sooner your doctor diagnoses a disease, the more likely it can be cured or managed. The tests you might have to check your risk for heart and blood vessel problems depend on your age, health, sex, and risk factors. Talk to your doctor to find out which tests are right for you.
Managing health conditions, such as diabetes, high blood pressure, and high cholesterol, can help keep your heart and body as healthy as possible.
Take your medicines exactly as prescribed. Call your doctor if you think you are having a problem with your medicine.

Best Foods for Your Gut Health

From Sharp Health News, a publication of Sharp HealthCare

Our bodies contain trillions of beneficial bacteria, a majority of them living within the digestive system, also known as the gut or gut microbiome. The gut microbiome affects the body’s ability to absorb and use nutrients from food; assists in the production of vitamins; and acts as a barrier against organisms that can cause illness.

Good gut health is important for your overall health and well-being and can be enhanced naturally through diet. Consuming both probiotics and prebiotics encourages healthful gut function.

5 ways to improve your gut health through your diet

Eat prebiotic-rich foods, which promote the growth of beneficial bacteria in your gut and include:

Bananas
Apples
Asparagus
Berries
Flaxseed
Broccoli
Garlic
Oats
Onions
Leafy greens
Tomatoes
Legumes, including beans, lentils and peas

Enjoy whole foods, herbs and spices in an array of different colors to ensure a wider array of nutrients and support an assortment of gut bacteria, including:

Deep purple cabbage
Red beets
Dark leafy greens
Blueberries
Golden turmeric
Fragrant cinnamon

Eat a plant-based diet, such as the Mediterranean diet. Placing an emphasis on vegetables, fruits, beans and legumes helps promote high-fiber intake that is gut friendly.

Include fermented foods. Fermented foods, such as the following, contain live bacteria that can support gut function:

Plain yogurt or kefir
Kimchi or sauerkraut
Miso paste or tempeh

Limit the intake of sugar, grains, sweeteners and saturated fat, which can negatively affect your health in a variety of ways, including:

Refined sugar inhibits healthy gut bacteria function and contributes to excess inflammation in the body.
Refined grains, such as simple, processed carbohydrates — white flour, white bread, white rice pastries and pastas made with white flour —have been stripped of beneficial fiber, vitamins and minerals, causing blood sugar levels to quickly rise and leaving nothing for gut microbes to eat.
Artificial sweeteners can alter gut bacteria and can potentially raise the risk of both inflammation and glucose intolerance.
Excess saturated fat can cause the bacteria within the gut to change.

Try experimenting with these nourishing pre- and probiotic powerhouse foods to enjoy the many health benefits of a diverse and thriving gut microbiome.

The VEBA Resource Center offers many Cooking & Nutrition Classes. Join us to learn how to blend the art of food and cooking with the science of medicine to optimize your overall health and wellness – all while having fun! Check out our calendar to sign up for an upcoming class.

The Ins and Outs of an Anti-Inflammatory Diet

From Sharp Health News, a publication of Sharp HealthCare

Inflammation is an indication the body is reacting to some type of outside agent, whether it’s an infection, food or an injury. While it’s not often a welcome condition, inflammation also lets us know that our immune system is doing its job.

However, too much inflammation can actually cause problems in various organs. For example, excessive inflammation in the joints can lead to arthritis, and too much in the colon can lead to colitis. If an immune response is extremely abnormal, immune cells can attack the body by mistake.

Fortunately, there are natural anti-inflammatories we can consume. These include foods that can help lower the odds of having “bad” inflammation, especially for people who already have an inflammation-causing condition.

The Arthritis Foundation recommends following a diet plan that mirrors the Mediterranean diet, rich in whole foods and low in processed foods and saturated fats, to help decrease inflammation. The Mediterranean diet includes these staples:

Fish — at least 3 to 4 ounces, twice a week
Nuts and seeds — 1.5 ounces (about a handful) daily
Fruits and vegetables — 9 or more servings daily
Olive oil — 2 to 3 tablespoons daily
Beans — at least 1 cup, twice a week
Whole grains — 6 ounces daily

For some people who have inflammatory diseases, there are a few foods that are often considered healthy but can worsen inflammation, such as certain nuts, whole grains that contain gluten, and vegetables in the nightshade family — white potatoes, eggplant, bell peppers and tomatoes. Try eliminating these from your diet to see if inflammation decreases, and then slowly adding them back in to see how your body responds.

Additionally, several studies have shown that maintaining a healthy weight, regular stress reduction and meditation can decrease the body’s attack on the immune system. Consider what other lifestyle changes you might make to help reduce inflammation and feel better overall.

Keep Your Brain Sharp With a Healthy Diet

From Sharp Health News, a publication of Sharp HealthCare

Once again, experts have given us an additional reason to eat a plant-forward diet.

According to a recent study, a diet rich in whole grains, vegetables, fish and healthy fats, such as the Mediterranean diet, can reduce a person’s chance of developing dementia by nearly 25%, even if they have a family history of the disease.

A Mediterranean-style diet has diverse micronutrient and anti-inflammatory properties that can help slow cognitive decline. The diet also promotes increased consumption of omega-3 monounsaturated and polyunsaturated fats. Omega-3 fats are found in:

Salmon
Sardines
Tuna
Omega-3 eggs
Chia seeds, walnuts and flax seeds
Avocados

Foods that can increase your risk of dementia

When it comes to foods to avoid when trying to decrease your risk for dementia, studies show consuming a diet high in processed foods may contribute to chronic inflammation.

Ultra-processed foods to avoid include:

Prepackaged sweets and desserts
Processed meats
Fast food
Deep-fried food
Salty, packaged snacks

Lifestyle choices make a difference

To further help slow cognitive decline and reduce the risk of dementia, experts recommend additional lifestyle changes, including:

Get regular physical exercise.
Stay socially active.
Maintain daily cognitive activity.
Abstain from smoking and alcohol.

What you eat can have a significant impact on your brain function and memory. A Mediterranean diet is a great way to ensure you’re eating a healthy diet and may be essential for good brain function.

Smart Dining Tips for Your Summer Road Trip

From Sharp Health News, a publication of Sharp HealthCare

Do you have a family vacation or road trip coming up? If so, it’s possible to stay on track with your health goals while still enjoying your favorite foods — and your adventure.

Try these top tips for choosing healthy and filling snacks and meals while traveling.

Pack easy snacks for the car ride.

It takes very little time to pack a cooler with smart snacks. And you can save money by shopping ahead.

The key when picking your snacks is making sure it is a combination of a protein and either a fruit, veggie or carb — the protein and fiber will help you feel full for longer.

Try these tasty treats:

Peanut butter and jelly on a slice of whole-grain bread, and a banana
Hummus with bell peppers, cucumbers, carrots and any other favorite veggies
A handful of mixed nuts and an orange
An apple and peanut butter
Celery and peanut butter
Edamame seasoned with spices of your choice
String cheese and cherries
Tuna (if you have access to a cooler or will eat this within two to four hours) and crackers
Yogurt (if you have access to a cooler or will eat this within two to four hours) and berries

If you’re really craving something savory and crunchy, buy small, single-serving bags and eat just one with a piece of fruit. And don’t forget to drink lots of water to maintain hydration as you go.

Select healthier options when eating out.

It can be a challenge eating a healthy diet while on vacation. Choose these healthier alternatives — lower in fat and calories, and higher in fiber and nutrients — when eating at restaurants:

Pick a hamburger instead of a cheeseburger.
Choose broth-based soups rather than cream-based soups.
Select a dessert with fruit instead of high-sugar options — and ask for more fruit.
Ask for skinless chicken instead of chicken with skin.
Order grilled food instead of fried food.
Order pasta with a red sauce instead of a white sauce.
Add extra veggies instead of creamy sauces to sandwiches and burgers.
Ask for added butter, sauce and dressing on the side instead of on each item.
Order salad as an appetizer rather than bread or something fried, high-sodium or high-fat.
Choose water, coffee, tea, fruit juice, milk and low-calorie drinks over alcohol, especially when driving.

Remember, it’s all about moderation. What’s most important is focusing on the joy of being on vacation with your family and friends.

4 consejos para volver a una rutina de alimentación saludable

Por Sharp Health News, una publicación de Sharp HealthCare

Ya sea que esté regresando de unas vacaciones o recuperándose de numerosas celebraciones navideñas, a veces puede ser difícil volver a una rutina de alimentación saludable.

Pruebe estos cuatro consejos para volver a encarrilarse:

1. Dése un gusto y tenga un plan.

No tiene nada de malo darse un gusto de vez en cuando. Pero antes de hacerlo, tenga un plan que lo ayude a reanudar una alimentación saludable lo antes posible. Elija al menos un comportamiento que deba efectuar relacionado con sus hábitos alimenticios, como comer al menos tres tazas de vegetales al día, evitar los alimentos fritos y establecer límites en cuanto al consumo de alcohol, y manténgalo.

2. Abastecerse de alimentos nutritivos.

Llene su refrigerador y alacenas con todos los alimentos que le hacen sentir bien y prepárelos para la semana. Corte sus frutas y verduras, haga una olla grande de chile con frijoles y verduras, o hornee una bandeja de pechugas de pollo.

3. Tenga un compañero que le ayude a lograr sus objetivos.

Cuéntele a un ser querido sobre sus objetivos de alimentación. Pueden ayudarlo cuando no tiene ganas de comer de manera saludable con un recordatorio amable. Aún mejor, pídales que se unan a usted: mantener un estilo de vida saludable juntos puede ayudar a motivarlos a ambos a mantenerse en el buen camino.

4. Analice sus acciones.

Está bien descarrilarse, pero eso no significa que no pueda volver a encarrilarse. Trate de recordar por qué quiere comer saludablemente. Y en lugar de centrarse en los alimentos que desea evitar, piense en los muchos alimentos deliciosos que desea comer y haga una lista de algunos refrigerios sabrosos para comer cuando tenga hambre, como:

Rebanadas de manzana y 2 cucharadas de mantequilla de maní
Zanahorias baby y 1/4 taza de hummus
2 huevos cocidos y 1/2 taza de uvas
6 onzas de yogur griego bajo en grasa y 2 cucharadas de almendras picadas

VEBA Resource Center ofrece muchas clases de Cocina y Nutrición. Únase a nosotros para aprender cómo combinar el arte de la comida y la cocina con la ciencia de la medicina para optimizar su salud y bienestar en general, ¡todo mientras se divierte! Consulte nuestro calendario para inscribirse en la próxima clase.

4 Tips to Get Back to a Healthy Eating Routine

From Sharp Health News, a publication of Sharp HealthCare

Whether you’re returning from a vacation or recovering from too many holiday celebrations, it can sometimes be difficult to get back to a healthy eating routine.

Try these four tips to get yourself back on track:

1. Treat yourself — and have a plan.

It’s still OK to treat yourself. But before you do, have a plan to help you resume healthy eating soon after. Decide on at least one nonnegotiable behavior related to your eating habits — such as eating at least three cups of vegetables each day, avoiding fried foods and setting boundaries around alcohol intake —and stick with it.

2. Stock up on nutritious foods.

Fill your refrigerator and cupboards with all the foods that make you feel good and prep them for the week. Cut up your fruits and vegetables, make a big pot of bean and vegetable chili, or bake a tray of chicken breasts.

3. Have an accountability partner.

Tell a loved one about your eating goals. They can help when you don’t feel like eating healthfully with a gentle reminder. Even better, ask them to join you — maintaining a healthy lifestyle together can help motivate you both to stay on track.

4. Check your attitude.

It’s OK to fall off track, but it doesn’t mean you can’t get back on track. Try to remember why you want to eat healthfully. And rather than focusing on the foods you want to avoid, think instead about the many delicious foods you want to eat and make a list of a few tasty snacks to grab when hungry, such as:

Apple slices and 2 tablespoons peanut butter
Baby carrots and 1/4 cup hummus
2 hardboiled eggs and 1/2 cup grapes
6 ounces low-fat Greek yogurt and 2 tablespoons slivered almonds

6 cambios saludables para resultados a largo plazo

Por Sharp Health News, una publicación de Sharp HealthCare

¿Está tratando de alcanzar sus objetivos de salud pero no está seguro de cómo hacerlo? Muchas personas influyentes en línea, revistas, e incluso algunos amigos, promueven dietas que afirman ser saludables. Sin embargo, es posible que solo produzcan resultados a corto plazo en lugar de beneficios para la salud a largo plazo, e incluso pueden ser perjudiciales.

Si desea alcanzar sus objetivos de salud y obtener resultados a largo plazo, intente realizar los siguientes seis cambios que son realistas y alcanzables:

Coma proteína. Obtener suficiente proteína en su dieta es esencial para una buena salud. Le ayuda a desarrollar fuerza y músculo y recuperarse de una lesión. La proteína también le ayuda a sentirte lleno, lo que puede ayudar a perder peso.
No deje los carbohidratos. Los carbohidratos son la principal fuente de combustible del cerebro y son una parte importante de una dieta equilibrada. Trate de incluir al menos tres porciones por día, elija fuentes de carbohidratos integrales y siga las recomendaciones sobre el tamaño de las porciones.
Agregue más frutas y verduras para aumentar la fibra y la saciedad. Cubrir la mitad de su plato con frutas y verduras lo ayudará a aumentar su consumo de fibra, se sentirá más lleno, lo mantendrá satisfecho por más tiempo, lo ayudará a perder peso y a lograr una dieta más equilibrada.
Coma de cinco a seis comidas pequeñas o refrigerios al día. Agregue dos o tres refrigerios entre sus tres comidas principales, que deben ser una combinación de carbohidratos, frutas o verduras y una proteína. Esto aumentará la saciedad y será más probable que coma porciones más pequeñas a la hora de comer.
Hágalo fácil. Tenga refrigerios que sean fáciles de preparar o que estén listos para llevar, como un plátano y mantequilla de maní, o una manzana con queso en tiras. Y si no tiene tiempo para preparar comidas todos los días, cocine varias porciones de un plato el domingo y cómalo para el almuerzo el resto de la semana.
Haga un cambio a la vez. Si se enfoca en demasiados cambios en la dieta y el estilo de vida al mismo tiempo, puede ser difícil mantenerse al día con todos. Concéntrese en un pequeño cambio a la vez, domínelo convirtiéndolo en un nuevo hábito, luego elija su próximo pequeño cambio.

Si tiene preguntas o inquietudes sobre su dieta o su salud en general, hable con su médico o un nutricionista dietista registrado. Juntos, pueden idear un plan para satisfacer sus necesidades únicas.

6 Healthy Changes for Long-Term Results

From Sharp Health News, a publication of Sharp HealthCare

Are you trying to reach your health goals but not sure how to do it? Many online influencers, magazines — and even some friends — promote diets that claim to be healthy. However, they might only produce short-term results rather than long-term health benefits — and may even be harmful.

If you want to reach your health goals and get long-term results, aim for making the following six changes that are realistic and achievable:

Eat your protein. Getting enough protein in your diet is essential to good health. It helps you build strength and muscle and recover from injury. Protein also helps you feel full, which can aid in weight loss.
Don’t skip carbs. Carbohydrates are the brain’s primary source of fuel and are an important part of a balanced diet. Try to include at least three servings per day, choose whole-grain carbohydrate sources and follow portion-size recommendations.
Add more fruits and vegetables to increase fiber and fullness. Covering half of your plate in fruits and veggies will help you increase your fiber intake, which will increase your fullness, keep you feeling satisfied for longer, help you lose weight, and aid in achieving a more balanced diet.
Eat five to six small meals or snacks daily. Add two to three snacks between your three primary meals, which should be a combination of a carbohydrate, fruit or veggie, and a protein. This will increase fullness and you will be more likely to have smaller portions at mealtime.
Make it easy. Have snacks that are easy to prepare or ready to go, such as a banana and peanut butter, or an apple with string cheese. And if you don’t have time to prepare meals each day, cook several servings of a dish on Sunday and eat it for lunch the rest of the week.
Make one change at a time. If you focus on too many diet and lifestyle changes at the same time, it can be difficult to keep up with them all. Focus on one small change at a time, master that by making it into a new habit, then pick your next small change.

If you have questions or concerns about your diet or overall health, talk with your doctor or a registered dietitian nutritionist. Together, you can come up with a plan to meet your unique needs.

5 consejos para corregir los malos hábitos que dañan tu corazón

Por Sharp Health News, una publicación de Sharp HealthCare

Según los Centros para el Control y la Prevención de Enfermedades (CDC), las enfermedades cardíacas son la principal causa de muerte tanto para hombres como para mujeres y afecta a personas de todas las edades. Muchos de los que mueren repentinamente de una enfermedad cardíaca no tienen señales de advertencia previa, razón por la cual la enfermedad cardíaca a menudo se denomina el “asesino silencioso”.

Conozca la ciencia detrás de 5 malos hábitos para la salud del corazón y cómo acabar con ellos o corregirlos:

Levántese del sofá. Sentarse por períodos prolongados aumenta el riesgo de ataque cardíaco y enfermedad vascularcerebral, lo que los expertos atribuyen al aumento de los niveles de grasas y azúcares en la sangre. Salga a caminar, ande en bicicleta, tome una clase de baile o únase a un club deportivo de aficionados.
Hable sobre el estrés. ¿Se siente abrumado o deprimido? Estos sentimientos pueden afectar la salud del corazón y la salud mental, especialmente si los mantiene ocultos. El apoyo de los seres queridos y de los profesionales mejora la salud, mientras que mantener el estrés para uno mismo puede dañarlo.
Use hilo dental. La investigación ha demostrado un fuerte vínculo entre la enfermedad de las encías y la enfermedad cardíaca. No usar hilo dental puede hacer que la placa recubierta de bacterias se acumule con el tiempo, lo que puede provocar enfermedades de las encías y provocar inflamación en el cuerpo, así que use hilo dental al menos una vez al día.
Salga adelante con el apoyo de sus amigos. Los estudios muestran que las personas con conexiones más fuertes con la familia, los amigos y la sociedad viven vidas más largas y saludables. Tómese un tiempo para sus seres queridos y recurra a ellos en busca de apoyo o simplemente para conectarse.
Obtenga perspectiva: la enfermedad cardíaca se cobra más vidas en los EE. UU. que cualquier otra enfermedad. Más de 600,000 personas mueren cada año por mala salud del corazón. Las personas que asumen que no están en riesgo es una de las cosas más peligrosas que pueden hacerle a su salud.

Hable con su médico acerca de su riesgo de enfermedad cardíaca. Con el conocimiento de la salud del corazón y el deseo de romper algunos malos hábitos, puede prevenir enfermedades del corazón e incluso salvar su vida.

VEBA Resource Center ofrece clases de Fitness de Baile. ¡Esta clase de acondicionamiento físico de baile incorporará sus estilos de baile favoritos, como hip hop y Zumba, para un entrenamiento de cuerpo completo que seguramente lo dejará con energía y una sonrisa! Consulte nuestro calendario para inscribirse en la próxima clase.