{"id":11904,"date":"2024-10-31T05:12:46","date_gmt":"2024-10-30T22:12:46","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=11904"},"modified":"2024-10-31T05:12:46","modified_gmt":"2024-10-30T22:12:46","slug":"heart-healthy-habits-for-adults-part-2","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=11904","title":{"rendered":"Heart Healthy Habits for Adults (Part 2)"},"content":{"rendered":"<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p><span style=\"font-weight: 400;\">As we discussed in <a href=\"https:\/\/faithfulworkouts.com\/heart-healthy-habits-for-adults-part-1\/\">Part 1<\/a> of this article, the heart is the most important organ for all components of our health. We already covered 5 strategies to support a healthy heart, but it\u2019s so important that I want to go over 5 more today.\u00a0<\/span><\/p>\n<hr\/>\n<h4\/>\n<h4\/>\n<p>\u00a0<\/p>\n<h4><b><span style=\"font-weight: 400;\"><span style=\"color: #008080;\"><strong>Say yes to unsaturated fats<\/strong><\/span><\/span><\/b><\/h4>\n<p>\u00a0<\/p>\n<p><span style=\"font-weight: 400;\">Foods that are beneficial for heart health are rich in nutrients like fiber, antioxidants, vitamins, minerals, and healthy fats. They\u2019re also low in sodium, added sugars, and unhealthy fats. Today I want to focus on an essential part of our diet that I\u2019ve found many have misconceptions about: <\/span><span style=\"font-weight: 400;\">fats.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The BEST type of dietary fats for your heart (and body in general) are unsaturated fats.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Unsaturated fats can help lower LDL cholesterol levels (often referred to as \u201cbad\u201d cholesterol) in the blood, reducing the risk of plaque buildup in the arteries and lowering the risk of heart disease. They also have anti-inflammatory properties. Since chronic inflammation is linked to an increased risk of heart disease, consuming unsaturated fats may help lower this risk.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, a specific type of unsaturated fat \u2013 Omega 3 fatty acids \u2013 plays a major role in maintaining a healthy heart rhythm and preventing blood clotting. These essential fats MUST be obtained through diet since the body cannot produce them on its own.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fatty fish like salmon, trout, and mackerel provide omega-3 fatty acids that are known for their anti-inflammatory properties and heart-protective benefits. <\/span><span style=\"font-weight: 400;\">Nuts, seeds, avocados and plant-based oils are other rich sources of unsaturated fats.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The <strong>worst<\/strong> type of dietary fats for your heart are trans fats.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The list of harmful effects that trans fats have on your health is extensive. Overconsumption of trans fats can lead to the buildup of plaque in the arteries, increased inflammation and blood clotting, and heart rhythm abnormalities.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Given these detrimental effects on heart health, health authorities and organizations have fortunately put restrictions on the use of trans fats. Still though, foods containing small amounts of trans fats can be labeled as \u201ctrans fat-free\u201d or \u201c0 grams trans fat\u201d on the nutrition label. This can be misleading for consumers, as they may consume multiple servings of a product and unknowingly consume trans fats.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is why it is so important to check the ingredients of the foods you purchase \u2013 <strong>especially<\/strong> pre-packaged foods. If partially hydrogenated vegetable oils, shortening or margarine are listed, think twice before purchasing, because it contains trans fat.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you have a desire to learn more about how and where to get the best dietary fats, you might be interested in my <\/span><a href=\"https:\/\/faithfulworkouts.com\/product\/reignite-glow-with-health-hard-copy\/\"><span style=\"font-weight: 400;\">ReIgnite<\/span><\/a><span style=\"font-weight: 400;\"> book. In addition to a more in-depth discussion on \u201cgood\u201d versus \u201cbad\u201d ingredients, I also take you through a 12-week guided path to strengthen your\u00a0 faith, fitness, and relationship with food.\u00a0<\/span><\/p>\n<p>\u00a0<\/p>\n<h4><b><span style=\"font-weight: 400;\"><span style=\"color: #008080;\"><strong>Connect with others<\/strong><\/span><\/span><\/b><\/h4>\n<p>\u00a0<\/p>\n<p><span style=\"font-weight: 400;\">Staying<\/span><span style=\"font-weight: 400;\"> socially active and maintaining strong relationships is an important aspect of promoting heart health in older adults.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A recent <\/span><a href=\"https:\/\/www.heart.org\/en\/news\/2024\/02\/12\/how-a-social-connection-expert-stays-connected-and-why#:~:text=Studies%20show%20people%20who%20are,32%25%20increased%20risk%20for%20stroke.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">article<\/span><\/a><span style=\"font-weight: 400;\"> published by the American Heart Association explained the strong link between good relationships and good health. I found one statement particularly fascinating: \u201c<\/span><span style=\"font-weight: 400;\">lacking social connections may be on par with other well-known cardiovascular risk factors, including smoking cigarettes and drinking too much alcohol, and may exceed the risk from having high blood pressure, obesity and not being physically active.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">WOW! Let me re-emphasize that. <strong>Not having social connections is just as much a risk to heart issues than things like smoking or obesity.\u00a0<\/strong><\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is largely due to the way socializing can boost mood, reduce symptoms of depression and anxiety, and improve overall mental health. Positive mental health is closely linked to heart health, as psychological factors like depression and anxiety are risk factors for heart disease.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pick up the phone and schedule a date with a friend or community member. Ask them to grab breakfast or, even better, to grab a healthy breakfast and then go for a walk together!\u00a0<\/span><\/p>\n<p>\u00a0<\/p>\n<h4><b><span style=\"font-weight: 400;\"><span style=\"color: #008080;\"><strong>Consult a professional <\/strong><\/span><\/span><\/b><\/h4>\n<p>\u00a0<\/p>\n<p><span style=\"font-weight: 400;\">Working with a healthcare professional, such as a doctor, nurse, registered dietitian, Physical Therapist or Life Coach can have significant benefits for heart health.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Personalized guidance tailored to an individual\u2019s unique health needs, medical history, and risk factors have transformative effects.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By empowering older adults with knowledge and resources, healthcare professionals can support them in taking an active role in their heart health and making informed decisions about their care.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can learn more about working with a Certified Professional Life Coach at Faithful Workouts <\/span><a href=\"https:\/\/faithfulworkouts.com\/product\/coaching-package-julie\/\"><span style=\"font-weight: 400;\">here<\/span><\/a><span style=\"font-weight: 400;\">. In these 1-hour coaching sessions, we will help you overcome the barriers that hold you back from living life to the fullest.\u00a0<\/span><\/p>\n<p>\u00a0<\/p>\n<h4><b><span style=\"font-weight: 400;\"><span style=\"color: #008080;\"><strong>Quit smoking and limit alcohol consumption<\/strong><\/span><\/span><\/b><\/h4>\n<p>\u00a0<\/p>\n<p><span style=\"font-weight: 400;\">Quitting smoking and limiting alcohol consumption are two powerful steps we can take to protect our hearts and live healthier, happier lives.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some powerful statistics from the <\/span><a href=\"https:\/\/www.fda.gov\/tobacco-products\/health-effects-tobacco-use\/how-smoking-affects-heart-health#:~:text=Twenty%20minutes%20after%20you%20quit%20smoking%2C%20your%20heart%20rate%20drops.&amp;text=Just%2012%20hours%20after%20quitting,vital%20organs%20like%20your%20heart.&amp;text=Within%20four%20years%20of%20quitting,to%20that%20of%20lifetime%20nonsmokers.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">FDA<\/span><\/a><span style=\"font-weight: 400;\"> showing the INCREDIBLE impact on our bodies when we stop smoking.\u00a0<\/span><\/p>\n<p>\u00a0<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Twenty minutes after you quit smoking, your heart rate drops<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Just 12 hours after quitting smoking, the carbon monoxide level in your blood drops to normal, allowing more oxygen to vital organs like your heart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Within four years of quitting, your risk of stroke drops to that of lifetime nonsmokers.<\/span><\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<p><span style=\"font-weight: 400;\">While moderate alcohol intake, particularly red wine, has been associated with some cardiovascular benefits, excessive alcohol consumption can lead to increased risk of stroke, hypertension,\u00a0 irregular heartbeats, and heart failure.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s embrace these changes not as sacrifices, but as investments in our future vitality and longevity.\u00a0<\/span><\/p>\n<p>\u00a0<\/p>\n<h4><b><span style=\"font-weight: 400;\"><span style=\"color: #008080;\"><strong>Rest in God\u2019s Peace<\/strong><\/span><\/span><\/b><\/h4>\n<p>\u00a0<\/p>\n<p><span style=\"font-weight: 400;\">Our time here on earth is limited. Rather than rushing through it, God wants us to relish it. He wants us to have a heart overflowing with peace. Not just temporary peace \u2013 but HIS peace \u2013 which is eternal and surpasses all understanding.\u00a0<\/span><\/p>\n<p>\u00a0<\/p>\n<p style=\"text-align: center;\"><i><span style=\"font-weight: 400;\">\u201cDo not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.\u201d<\/span><\/i><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">Philippians 4:6-7<\/span><\/p>\n<p>\u00a0<\/p>\n<p><span style=\"font-weight: 400;\">If we want our lives to change for the better, we must first change our hearts. We must train ourselves to give up control of our lives to the one who controls all things.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">An anxious or exhausted heart makes it impossible to live life the way God intended. A heart of peace, however, opens doors for God to work within us.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Next time you experience an anxious, weary, or burdened heart . . .\u00a0<\/span><\/p>\n<p>\u00a0<\/p>\n<p><strong>Slow down. Rest. Look to Jesus.\u00a0<\/strong><\/p>\n<\/p><\/div>\n<p><script  type=\"text\/javascript\">\n\t\t\t\t!function(f,b,e,v,n,t,s){if(f.fbq)return;n=f.fbq=function(){n.callMethod?\n\t\t\t\t\tn.callMethod.apply(n,arguments):n.queue.push(arguments)};if(!f._fbq)f._fbq=n;\n\t\t\t\t\tn.push=n;n.loaded=!0;n.version='2.0';n.queue=[];t=b.createElement(e);t.async=!0;\n\t\t\t\t\tt.src=v;s=b.getElementsByTagName(e)[0];s.parentNode.insertBefore(t,s)}(window,\n\t\t\t\t\tdocument,'script','https:\/\/connect.facebook.net\/en_US\/fbevents.js');\n\t\t\t<\/script><br \/>\n<br \/><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/faithfulworkouts.com\/heart-healthy-habits-for-adults-part-2\/?utm_source=rss&#038;utm_medium=rss&#038;utm_campaign=heart-healthy-habits-for-adults-part-2\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>As we discussed in Part 1 of this article, the heart is the most important organ for all components of our health. We already covered 5 strategies to support a healthy heart, but it\u2019s so important that I want to go over 5 more today.\u00a0 \u00a0 Say yes to unsaturated fats \u00a0 Foods that are &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-11904","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/11904","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=11904"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/11904\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=11904"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=11904"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=11904"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}