Midlife Isn’t Too Late to Improve Heart Health

October 30, 2018

A lot can change in middle age. Children have left home, and may even be having kids of their own. Career trajectories change as retirement nears, and finances may be more forgiving. And, perhaps most importantly, health needs change in midlife, with potential issues beginning to show as the body ages. However, according to a new study, midlife isn’t too late to make positive changes. In fact, working to improve heart health in middle age can have significant benefits to overall health, longevity and quality of life.

Regular Exercise Can Improve Heart Health

In a new study, researchers found that people in their early 50s who engaged in regular exercise saw a significant increase in heart elasticity. More specifically, participants had a decline in heart stiffness, which is a precursor and indicator of future heart failure. In addition, their bodies processed oxygen more efficiently.

Exercise Must Be Rigorous and Consistent

There were a few caveats to the study findings. Participants engaged in high- and moderate-intensity exercise four to five times per week, and kept with the program for two years. So in order to see those long-term heart health benefits, the exercise program needs to be consistent and fairly rigorous, and it must be sustained for a long period of time.

Begin in 50s for Heart Health Benefits

Further, researchers found that those midlife years – the early 50s – are the “sweet spot” to improve heart health. When participants in their 60s engaged in the same exercise program, their overall health improved, but they didn’t experience the same long-term boost to heart health

If adopting a new exercise regime in your 50s seems daunting, experts recommend shifting your mindset. Instead of thinking of exercise as a thankless task to fit in to an already busy life, make it part of your daily routine, like brushing your teeth or making your bed. Consider exercise part of your personal hygiene, instead of an additional entry on your to-do list.

No matter your age, fitness level, or overall health, hands-only CPR is a good skill to have. We offer FREE CPR and First Aid courses through Blue Cross Blue Shield of Minnesota – sign up today!

HeartCert CPR is your trusted training partner for First Aid and CPR in Minnesota. Find your CPR Class, PALS Class, BLS Class or ACLS Class at any of our Minnesota locations:

• HeartCert CPR Minneapolis
• HeartCert CPR St. Paul
• HeartCert CPR Burnsville
• HeartCert CPR Eden Prairie
• HeartCert CPR Richfield
• HeartCert CPR Woodbury
• HeartCert CPR Eagan
• HeartCert CPR Brooklyn Park
• HeartCert CPR Blaine
• HeartCert CPR St. Cloud
• HeartCert CPR Rochester
• HeartCert CPR Mankato
• HeartCert CPR Duluth

We also partner with Appleton and Anchorage for select classes.

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Conquer Cravings with These Heart-Healthy Substitutions

June 7, 2018

Wouldn’t life be simpler if we could just wave away food cravings? It would definitely make losing weight a lot easier. As tempting as that sounds, there’s no sure-fire way to banish cravings once and for all. But you can satisfy cravings with healthier food instead of reaching for junk food.

A lot of cravings are texture-based: you want the crunch of potato chips or the smoothness of a slushie. The American Heart Association created a full guide of nutritious snacks no matter what texture you’re craving:

Creamy

Instead of this: While ice cream may come to mind first, there are a variety of other smooth snacks that can be just as satisfying.
Try munching on this:

• Fresh avocado spread on whole grain bread OR ½ avocado eaten plain with a spoon
• Warm 1 tablespoon creamy peanut butter in the microwave for 10 seconds and drizzle over ½ cup low-fat, no added sugar frozen yogurt.
• Puree some berries and swirl into a cup of low-fat yogurt with no sugar added.

Crunchy

Instead of this: Pretzels and chips have a crunchy texture that you may crave, but they can come with a lot of extra sodium that you don’t need. 
Try munching on this:

• ¾ cup whole grain cereal, no added sugar
• Crunchy unsalted nuts
• Whole grain crisp breads
• Plain popcorn; to add some flavor, experiment with various spices like cinnamon or your favorite spice or herb

Liquid

Instead of this: Sweet tea or soda may sound refreshing, but it can take a while to work off all those empty calories. A medium-sized fancy mocha coffee drink with whipped cream can be 400 calories- and that’s before adding sugar or honey. 
Try sipping on this:

• Plain iced tea made with a squeeze of lemon. You can sweeten with berries or a non-caloric sweetener
• Add fruit slices to a glass and fill with club soda
• Instead of the fancy mocha drink, choose a small latte made with nonfat milk and topped with cinnamon which is about a quarter of the calories.

Squishy

Instead of this: Jelly-like candies or even kids’ “fruit” snacks might sound like squishy fun in your mouth, but other options pack more nutrition.
Try munching on this:

• Fresh grapes are sweet and juicy; freeze them for a few minutes for a fun texture
• Make tapioca pudding with squishy tapioca pearls; follow the directions on the box, only use half the amount of sugar or a non-caloric sweetener and fat-free or low-fat (1%) milk
• Cherry tomatoes and room-temperature string cheese are squishy, stringy fun

Crispy

Instead of this: Some folks may not like apples because they can be soft and mealy or grainy; the same can be true of over-cooked potatoes.
Try munching on this:

• Choose crisp apple varieties like: Braeburn, Honey Crisp, Fuji and Gala; avoid Cortland, Red Delicious or Rome which can be softer
• Choose red potatoes or white potatoes and don’t overcook; avoid Russet potatoes which are high in starch making them perfect for mashed potatoes – but also making them seem ‘mealy or grainy’

Check out even more healthy eating tips on our blog.

HeartCert CPR is your trusted training partner for First Aid and CPR in Minnesota. Find your CPR Class, PALS Class, BLS Class or ACLS Class at any of our Minnesota locations:

• HeartCert CPR Minneapolis
• HeartCert CPR St. Paul
• HeartCert CPR Burnsville
• HeartCert CPR Eden Prairie
• HeartCert CPR Richfield
• HeartCert CPR Woodbury
• HeartCert CPR Eagan
• HeartCert CPR Brooklyn Park
• HeartCert CPR Blaine
• HeartCert CPR St. Cloud
• HeartCert CPR Rochester
• HeartCert CPR Mankato
• HeartCert CPR Duluth

We also partner with Appleton and Anchorage for select classes.

The post Conquer Cravings with These Heart-Healthy Substitutions appeared first on HeartCert CPR Training.