Heart Month: Stress Less for Cardiovascular Health

Stress is something that we all experience as humans, often daily. It can present acutely, such as running late for an appointment, or chronically, such as managing a new health diagnosis. It is natural for our body to respond in these situations to help protect us in an emergency. However, when stress persists, its effects typically become long-term and detrimental to our health. It affects every system of our body, including our heart. How Stress Affects the Heart Stress affects the heart in several different ways. Stress produces an increase in hormones such as adrenaline and cortisol. These hormones cause immediate body changes such as increased blood pressure, heart rate, and blood sugar. In an emergency, these changes can be beneficial responses to protect the body and prepare it to fight, but if the stress continues unmanaged, these responses persist. [...]

Heart Month: Exercise for Cardiovascular Health

As we celebrate heart month, we want to take a closer look at the relationship between exercise and our cardiovascular health. You might be familiar with the many benefits that regular physical activity has, but did you know it can even help prevent or manage heart disease? Let’s explore how exercise can benefit our heart. The Benefits Lower Blood Pressure. While blood pressure can naturally increase an insignificant amount during exercise, it immediately lowers as your body returns to rest. According to the American College of Sports Medicine1, “Systolic and diastolic blood pressure can be expected to drop an average of 5 to 7 mmHg among adults with hypertension with regular aerobic exercise. These reductions may be even greater among those with even higher baseline starting blood pressure. These changes occur immediately and can last for up to 22 hours.” [...]

Heart Month: 7 Lifestyle Changes for Cardiovascular Health

Heart disease is the leading cause of death around the globe (World Health Organization1). While unchangeable factors such as age, genetics, and family history can increase risk, other modifiable lifestyle behaviors are significant in heart disease prevention and management. In a study published by the National Library of Medicine2 that involved participants of high genetic risk, “a favorable lifestyle was associated with a nearly 50% lower relative risk of coronary artery disease than was an unfavorable lifestyle.” Let’s explore eight lifestyle changes that can help lower the risk of cardiovascular disease and associated premature death. Eat Heart-Healthy Heart-healthy nutrition can positively influence cholesterol, blood pressure, blood sugar, and weight management. Incorporate a variety of fruits and vegetables for nutrients like fiber and vitamins. Choose leaner meats and fish as well as healthier fats. Limit your intake of processed foods and [...]

Nutrition Tips for Aging Gracefully

Healthy eating is a necessary part of wellness at any age. The habits we create with food today will impact our health tomorrow and years into the future. Proper nutrition can help prevent and manage diseases and conditions, lower injury risk, manage weight, and provide adequate energy as we age. Consider the following tips to age gracefully with healthier eating. Variety is Key Eating various foods can help ensure the intake of numerous essential nutrients. Eat the rainbow when it comes to fruits and vegetables. The colors of these foods depict different nutrients, so eating an assortment will help avoid gaps in vitamins, minerals, and fiber. Incorporating foods from each food group will create a more balanced diet, including recommended nutrients for older adults like potassium, calcium, vitamin D, dietary fiber, and vitamin B12 (My Plate1). Prioritizing nutrient-dense foods you [...]