Heart-Smart Habits
Diet plays a big part in why some people suffer from high cholesterol. Modifying your diet even a little can lower your cholesterol–lowering your risk for heart disease and stroke.
Reduce the Amount of Fatty Meat
Make meat a minor part of your meals and focus on including plenty of fruits and vegetables. Trim fat and skin from meats and poultry, and steer clear of fatty cuts of beef, pork, and lamb. When dining out, consider choosing smaller portions of meat or opting for vegetarian dishes.
Eat Low-Fat Dairy Products
Avoid dairy containing whole milk and cream.
Snack Wisely
Opt for low-fat snacks such as unbuttered popcorn, dried fruits, or fresh fruits and vegetables. Avoid high-fat, high-calorie options like chips and candy.
Reduce Saturated Fat in Food Preparation
Use a small amount of olive oil or cooking spray instead of butter or margarine. Avoid palm and coconut oils, and choose healthier alternatives like canola, sunflower, safflower, corn, soybean, olive, or peanut oils. Utilize cooking methods such as baking, broiling, roasting, steaming, or stewing over frying.
Reduce Your Dietary Cholesterol Intake
Limit yourself to no more than four egg yolks per week and replace one whole egg with two egg whites in recipes. Keep your daily intake of lean meat, fish, and poultry to no more than three ounces per meal. Additionally, avoid cholesterol-rich meats like liver, brains, and kidneys.
Eat Fiber-Rich Foods
Opt for fruits and vegetables, whole grains, and legumes that are low in calories and high in fiber and complex carbohydrates.
Go for Nuts, Fruits, and Vegetables
Fruits and vegetables are water-dense, contain lots of nutrients, and protect your heart. Nuts are a great source of protein, but should be eaten in moderation because they are high in calories.
Eat Lots of Fish
Fish have essential fatty acids (omega-3s and omega-6s).
Reduce Your Salt Intake
Use herbs and spices to flavor your food instead of table salt. Be aware of the sodium content in foods such as soups and sauces.
Avoid Trans Fats
Trans fats raise LDL cholesterol levels (bad cholesterol) and lower HDL cholesterol levels (good cholesterol). Avoid foods containing trans fats completely or eat them in moderation.
Drink Alcohol in Moderation
Women may have up to one drink per day; men may have up to two drinks per day.
Read Product Labels
Avoid foods with the following items listed as one of the first ingredients: meat fat, coconut or palm oil, cream, butter, egg or yolk solids, whole milk solids, cocoa butter, chocolate, or hydrogenated or partially hydrogenated fat or oil.
Blood Pressure Basics
What Is Blood Pressure?
Blood pressure is the amount of force it takes your heart to pump blood through your body. Your blood pressure normally rises and falls throughout the day.
What Do the Numbers Mean?
Blood pressure is measured in millimeters of mercury (mmHg). During a reading, a health care professional will record your blood pressure as two numbers:
- The first number is your systolic blood pressure. It indicates how much pressure your blood is exerting against your artery walls when your heart beats.
- The second number is your diastolic blood pressure. It indicates how much pressure your blood is exerting against your artery walls while the heart is resting between beats.
While both numbers are significant, more attention is typically given to the first number–your systolic blood pressure–to figure out your risk for heart disease.
Consider the following blood pressure categories recognized by the American Heart Association:
- Normal: Less than 120 mmHg systolic and less than 80 mmHg diastolic
- Elevated: 120-129 mmHg systolic and less than 80 mmHg diastolic
- High blood pressure stage 1: 130-139 mmHg systolic or 80-89 mmHg diastolic
- High blood pressure stage 2: 140 mmHg or higher systolic or 90 or higher mmHg diastolic
- Hypertensive crisis: Higher than 180 mmHg systolic and/or higher than 120 mmHg diastolic
If your numbers are considered high, discuss the results with your doctor immediately. Conversely, your doctor can also evaluate any unusually low blood pressure readings.
– Mental Health Moment –
Stigma
Many individuals with mental health illnesses or challenges either do not seek treatment or take steps to keep treatment secret for fear of being treated differently.
Stigma, prejudice, and discrimination against those with mental health illnesses or challenges are prevalent, ranging from subtle to overt. These issues can have detrimental effects on those who are already struggling, including:
- Lower self-esteem
- Increased psychiatric symptoms
- Feelings of hopelessness
- Difficulties in relationships and social isolation
- Challenges in the workplace
- Decreased likelihood of continuing or seeking treatment
- Experiences of bullying, harassment, or physical violence
You can help reduce the stigma associated with mental health illnesses and challenges by supporting those affected. Consider the following actions:
- Talk openly: Engage in honest discussions about mental health issues and available treatments to normalize these conversations.
- Educate yourself: Gain a better understanding of mental health illnesses and available treatments. Share accurate information to combat misinformation and stereotypes.
- Challenge misconceptions: Stand up against negative comments and misconceptions about mental health, promoting a more informed and empathetic perspective.
- Show compassion and empathy: Offer support and understanding to those experiencing mental health illnesses, recognizing their struggles and celebrating their strengths.
- Advocate for systemic change: Support policies and initiatives that promote mental health awareness and access to care, working towards a more inclusive and supportive environment.
By taking these steps, you can contribute to a more supportive and understanding community for individuals with mental health conditions.