DO WHAT’S GOOD FOR THE HEART! 8 SIMPLE TIPS FOR BETTER HEART HEALTH
“I had a quick consultation, and I am certain that this will be the place for me once I start my physical therapy. Hatice definitely knows what she’s talking about and what she’s doing.” - Alyssa P. “Hatice and their assistants were wonderful, compassionate, and on point as to what kind of modalities and specific stretching exercises I needed to help me recover from an arm fracture.” - Amy B. “For my first therapy consultation ever, I was very satisfied with the service. I felt very comfortable, and everything was explained in a very clear manner. I am looking forward to returning for the remainder of my PT sessions.” - Meaghan D. 1. AIM FOR LUCKY NUMBER SEVEN. Young and middle-age adults who sleep 7 hours a night have less calcium in their arteries (an early sign of heart disease) than those who sleep 5 hours or less or those who sleep 9 hours or more. 2. KEEP THE PRESSURE OFF. Get your blood pressure checked every 3-5 years if you’re 18-39. If you’re 40 or older, or if you have high blood pressure, check it every year. 3. MOVE MORE. To keep it simple, you can aim for 30 minutes a day, 5 days a week of moderate exercise. Even if you exercise for 30 minutes a day, being sedentary for the other 23 1/2 hours is really bad for your heart. 4. SLASH SATURATED FATS. To help your heart’s arteries, cut down on saturated fats, which are mainly found in meat and full-fat dairy products. Choose leaner cuts and reduced-fat options. 5. FIND OUT IF YOU HAVE DIABETES. Millions of people don’t know that they have this condition. That’s risky because over time, high WHAT PATIENTS ARE SAYING!
blood sugar damages arteries and makes heart disease more likely.
6. THINK BEYOND THE SCALE. Ask your doctor if your weight is OK. If you have some pounds to lose, you’ll probably want to change your eating habits and be more active. 7. DITCH THE CIGARETTES, REAL AND ELECTRONIC. Smoking and secondhand smoke are bad for your heart. If you smoke, quit, and don’t spend time around others who smoke as well. E-cigarettes are popular, but they’re not completely problem-free. They don’t contain the harmful chemicals in cigarette smoke but, they still do contain nicotine, so your goal should be to quit completely, not just switch to a less toxic version. 8. CLEAN UP . Your heart works best when it runs on clean fuel. That means lots of whole, plant-based foods (like fruits, vegetables, nuts, and seeds) and fewer refined or processed foods (like white bread, pasta, crackers, and cookies).
HEALTHY RECIPE SUSHIMAKI
Ingredients • 4 sheets nori seaweed • 4 cups alfa alfa sprouts • 1 avocado, thinly sliced • 1 red or yellow bell pepper, thinly sliced • ½ cup NOT TUNA SALAD** • 1 carrot, shredded
Directions Lay one sheet of nori, shiny side down, on a bamboo sushi mat. Layer sprouts, avocado, bell pepper, approximately 2 tbs NOT TUNA SALAD, and carrots in a neat 2 inch wide rectangle along the end of the nori sheet closest to you. To roll thesushi: Rip theedgeof thenorisheetand thesushimatwithyour thumbsand forefingers and press the filling back with your other fingers. Using the mat to helpyou,roll the frontendof thenoriover thefilling.Pull thematbackwithyour fingers, giving the nori roll a tight squeeze, then lift the mat and continue rolling. Seal theedgeof thenorirollwitha littlewaterand turn theseamsidedown.Cut the roll into 8 pieces using a very sharp slicing knife or a serrated knife. Repeat with the remaining 3 sheets of nori. Serve with tamari or other dipping sauce.
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