Tips for Better Heart Health
Do What’s Good for the Heart!
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 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).
Patient Success Story DEEP TISSUE LASER THERAPY SAFE • EFFECTIVE • DRUG - FREE • PAIN RELIEF
RELIEF FOR:
• Back Pain • Neck Pain • Shoulder Pain
• Foot Pain • Knee Pain • Post-surgery
“I feel 100% better and I can walk up and down steps.”
TREATMENTS FEEL GOOD Laser therapy creates little to no sensation or it can create a gentle, warm sensation. TREATMENTS ARE FAST With LightForce lasers, treatments are quick— usually 5-12 minutes depending on the size, depth, and acuteness of the condition being treated.
“I came to FYZICAL with very little strength and really poor balance. After workouts for 8 months and 3 days a week, I feel 100% better and I can walk up and down steps. I worked with every one of the physical therapists and they were so good and so nice. Thank you so much for your care and help!” – J. W.
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