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Health Department

Heart Healthy Tips – Discover Effective Ways on Managing Stress

You might be feeling a little hopeless now, as if there’s no way on how you can manage your stress levels. Just think about it – all the bills aren’t going to quit coming, your family and career responsibilities will always there, and there will never be enough hours in a day to squeeze in all your errands. But even if you can control these outside factors, you always have more control over how you feel and think during those situations. In fact, the simple realization that you are in control over what you surround yourself with, and you are in control over your life is the very foundation of managing stress effectively. I have some heart healthy tips for you on how to manage stress.
Learning how to manage stress is all about taking charge – being in charge of your emotions, thoughts, your environment, the way you deal with issues, and your schedule. They key here is to live a balanced life, and learning how to be flexible enough to meet challenges head on and hold up under pressure.
Here are some heart healthy tips on how to avoid unnecessary stress in your life:
1. Steer clear of people who stress you out – if there’s a person who causes stress in your life on a consistent basis and you can’t seem to turn the relationship around, then you should take steps to limit the amount of time you spend with that person, or better yet, end the relationship once and for all.
2. Learn how to say “no” to stressful situations – know what your limits are and do your best to stick to them. Whether in your professional or personal life, learn how to not accept additional responsibilities, as taking on more than what you can normally handle is a surefire recipe for stress!
3. Be in control of your environment – if the traffic is causing you tension, take a less-traveled but longer route. If you feel that the evening news is making you anxious, turn the television off. If you feel that going to the market is unpleasant, do your grocery shopping on the internet.
4. Cut down your to-do list – scrutinize your schedule, daily tasks and responsibilities. If you feel that you are putting too much on your plate, identify the “musts” and the “shoulds.” If the tasks aren’t really necessary for you to do, drop them or put them at the bottom of your list.
These heart healthy tips will get you on the right track on conquering stress. Just don’t engage in anything that will upset you, and learn to anticipate roadblocks so you’ll know how to handle them when it comes.…

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Health Facts

Heart Healthy Tips When Eating Out

No question, it takes a lot of commitment and effort to change eating habits. People can’t just simply undo the habits they have acquired over the years overnight. If you are intent on following some heart healthy tips, I strongly suggest that you ease into new habits gradually. If you do this, you will find it simpler to form positive and new habits that can just be comfortable to you as your old ones. Later on you will discover that your healthy lifestyle will aid you in feeling better, looking better, and best of all, you will have a healthier heart!
If you are intent on keeping your heart healthy, you would just need to keep in mind the heart healthy tips that helped you start live a heart-healthy lifestyle. Whenever you go out to eat, this doesn’t mean that you should immediately lose control of the eating plan you have laid out for yourself. By always making smart and healthy choices, thinking ahead and perceiving the temptations and roadblocks you will encounter, you can easily follow a low-cholesterol, low-fat diet anywhere you might be!
Here are some great tips when eating out:
1. Scrutinize the menu before the server comes to you. Don’t be shy to inquire how the food is made and prepared.
2. Keep in mind that it’s okay even if you don’t finish everything on your plate. You can always bring home a box, to-go!
3. Ask the server if the restaurant can make substitutions such as steamed veggies instead of French fries.
4. Inquire about fat-free or low-fat choices.
5. Instead of adding the dressing on your salad, try asking for a lemon or low-calorie salad for a change.
6. Ask for fruit sorbet or fresh fruit instead of ice cream.
7. For entr?�e, make sure that it’s baked, broiled, poached, steamed or grilled instead of fried.
8. Ask for boiled, roasted or baked potatoes instead of fried. Also, ask for them without the sour cream or butter.
9. Ask for vegetable side dishes minus the butter or sauces.
10. Once you see that all that is listed on the menu are unhealthy and fattening, ask if the chef can make you a vegetable or fruit platter. Most chefs will be happy to oblige.
11. When choosing your main dish, don’t forget to use the basic guidelines of healthy eating. Choose, skinless chicken, fish or lean meat.
These heart healthy tips for dining out will surely keep your heart and your body happy!…

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Health Department

Steps to Prevent Heart Attacks

Your heart is one of the most important organs in your body. It is responsible for circulating blood throughout your body so that your cells receive important nutrients and oxygen. Because the heart is key to keeping all other parts of your body alive, heart attacks can have devastating effects on a person’s life. Thus, you should take steps to keep your heart healthy.
Doctors and researchers have pinpointed several different characteristics that can increase a person’s chance of having a heart attack. However, it is important to note that in some cases, a perfectly healthy individual can suffer from this terrible problem. Overall, though, promoting your heart health can decrease the likelihood that a person will suffer from a heart attack.
To keep your heart healthy, you should always keep track of your cholesterol levels and work to lower your bad cholesterol. There are both good and bad forms of cholesterol, known as HDL and LDL, respectively. Bad cholesterol can cause a narrowing and hardening of the arteries, which makes it more difficult for the heart to pump blood throughout your body. On the other hand, good cholesterol may help remove the bad LDL deposits so that your heart can pump more efficiently.
Also, you should remain aware of your blood pressure level. Elevated blood pressure can enlarge your heart, which can actually cause your heart to weaken or become stiff. Medications as well as a low-sodium diet can help you keep your blood pressure at a safe level so that you can protect your heart.
Additionally, exercise is an important part of heart health. The heart is a muscle, and frequent, moderate exercise can strengthen that muscle. Also, exercise can help you lose weight and decrease your waist size, both of which are helpful for preventing heart attacks.
Lastly, stick to a healthy diet with lots of fruits and vegetables. High amounts of sodium as well as saturated fat can raise your blood pressure and bad cholesterol levels, so these should be avoided. Additionally, you should try to consume fish rich in omega-3 fatty acids, which are essential for maintaining your health.
To help you keep track of things like cholesterol and blood pressure, you should make regular visits to your doctor. A physician can prescribe you the medications that you need to keep your blood pressure in check as well as help you devise proper diets and exercise plans for your body. To help you pay for these visits, you should also have a healthcare plan that fits your needs. Please visit the website of the California health insurance agents from the Catherine Michaels Insurance Services today to learn more about the best health insurance for you.…

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Healthy Nutrition

Heart Healthy Tips – Watch Your Weight and Be Heart Healthy Early On

If you are in your 20s you are most likely hitting some physical and emotional ups and downs along the way and figuring out what direction you want to take on in life. You are experiencing lots of transitions in school, relationships and work, it will be sure to take a toll on your emotional and physical health and in your life in general, and in turn, affect your heart health and weight. Women in their 20s surely need some valuable heart healthy tips to help you get on the right track to good heart health.
Keep in mind that no matter what is going on in your life, you should make it your aim to take pride in taking care of your overall health and to develop a positive and good body image. Be on the lookout for triggers to heart ailments, your risk factors for developing heart problems, read up on some heart healthy tips and keep depression and stress at bay as it will make you vulnerable to weight gain.
It is relatively simple to watch your weight at your present stage. If you believe that your weight is at an unhealthy level and if you are not happy with it, remember these tips:
1.If you are working on successfully managing your weight, don’t forget to keep food portions smaller than your fist.
2.If possible, start with your very own food log or journal. This way you can successfully keep track of what you ingest in your system everyday. At the end of the week, re-evaluate yourself; you may be personally surprised at what you are eating!
3.At the beginning of every meal, eat a filling food such as a salad or soup or you can choose to drink a glass of water.
4.Every week, make it a point to enjoy eating a couple of different fruits, whole grains that are rich in fiber, and vegetables. Adding more variety to what you it means that you won’t easily get bored with it.
5.Make it your goal to increase your level of physical activity so you can at least get 150 (equates to two hours and thirty mins.) of moderate physical exertion or 1 hour and 15 minutes of vigorous cardiovascular or aerobic exercise.
Keeping and managing your weight can be simple and fun. You just have to have the right heart healthy tips to pull it off! More tips on managing your weight for a healthier heart in my upcoming articles!…

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Health Policy

Heart Healthy Tips – Surefire Ways to Prevent and Reduce Stress

Caring for your heart entails not only fulfilling all its physical needs, but its emotional needs as well. Sure, you can have a good regular exercise routine for the heart and is eating the right heart-friendly foods, but what if you are under emotional strain because of stress? If you want to care for your heart fully, it’s essential that you consider all factors that can affect its health by learning valuable heart healthy tips.

When learning how to prevent, reduce and cope with all the stressors in your life, keep in mind that everyone is unique, and this only means that we have different ways on responding to a certain situation. As for dealing and coping with stress, there is never a “one size fits all” formula to it. What I mean by this is that there is never a single panacea or technique that works for everyone in all situations, so what you can do is experiment with the various strategies and techniques. Look for ways on how you can feel in control and calm and focus on that.

I have jotted down some ways on how you can reduce and prevent stress in your life, for a healthier heart:

One of the useful heart healthy tips out there on how you can effectively manage stress is by keeping a stress journal. This can do wonders in helping you identify all the regular or constant stressors in your life, and will help you keep tabs on how you deal with them. So every time you feel stressed, just keep track of it with the help of your journal. You will start to see common themes and patterns as you keep a daily log. Jot down how you felt, emotionally and physically, what caused you to feel stressed, what you did to make yourself feel better, and how you acted in response.

Aside from having a positive attitude and a take charge approach to stress, you can effectively reduce it by nurturing yourself, make it a point to regularly make time for relaxation and fun, and you’ll find that you are in a better place to handle the stressors of life when they surface.

You can choose to call a good friend, go for a walk, write in your journal, light scented candles, play with a pet, get a massage, watch a comedy, curl up with a good book, whatever works for you.

Take these heart healthy tips to heart, and keep in mind that nurturing yourself is never a luxury, it’s a necessity!…