Heart health tips


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Heart health tips

  1. 1. Heart Health Tips Brought to you by:
  2. 2. CARDIOVASCULAR DISEASE is the third leading cause of death in people with spinal cord injury (SCI). How to manage coronary heart disease if you have an SCI: • Stop Smoking • Decrease LDL and Increase HDL Cholesterol • Control Blood Pressure • Maintain Healthy Weight • Get Physical Activity at Least Three Days a Week • Manage Diabetes
  3. 3. Maintain a Healthy Diet • Choose low-fat, 1 percent or non-fat dairy products, including milk and yogurt. • Eat seafood rich in omega-3 fatty acids, two to three 3-ounce servings per week. • Add more beans, peas and lentils, which are great sources or protein without saturated fat. • Substitute packaged snack foods with nuts and seeds. This will cut the trans fats and increase healthy omega-3 and omega-6 fats. • Use fats and oils sparingly. Choose coconut or olive oil for cooking and use real butter when needed instead of margarine. • Reduce sodium in your diet • Eat more plant-based and natural foods. • Reduce saturated fats intake, limit fat to 25-35% of diet.
  4. 4. Processed foods include: • Canned foods - soups, stews, sauces, gravy mixes and some vegetables • Frozen foods - dinners, entrees, vegetables with sauces • Snack foods - salted chips, popcorn, pretzels, pork rinds and crackers • Packaged starchy foods - seasoned noodle or rice dishes, stuffing mix, macaroni and cheese dinners, instant potatoes • Mixes - cornbread, biscuit, cake, pudding • Cheeses - read food labels and avoid those with more than 140 mg of sodium per serving (American cheese, Velveeta, Cheez Whiz, etc.) • Meats - potted meats, spreads, Spam, Vienna sausage, deli or lunch meats (bologna, ham, turkey, roast beef, etc), cured or smoked meats (corned beef, sausage of any kind, wieners, hot dogs), bacon
  5. 5. Improve your MENTAL HEALTH and MOOD Regular physical activity can help keep your thinking, learning and judgment skills SHARP as you age. It can also reduce your risk of depression and may help you sleep better. Research has shown that doing aerobic or a mix of aerobic and muscle-strengthening activities three to five times a week for 30 to 60 minutes can give you these mental health benefits.
  6. 6. Get Regular EXERCISE Aerobic Exercise (Cardio): Three to four times weekly for 30 to 45 minutes. Strive to reach 60 to 70 percent of your maximum heart rate. Types of cardio exercise including WALKING, cycling, boxing, water aerobics and fitness ropes. Resistance Training (weight and strength training): Two times per week. Pick one exercise for each body group (upper extremity, core, lower extremity) and complete three sets of 10 repetitions. Examples include: BICEP CURLS, tricep extensions and push-ups for the upper extremities; abdominal CRUNCHES, planks and oblique crunches for the body core; and squats, hamstring curls with glute kicks and calf raises for the lower extremities.
  7. 7. General RESISTANCE Training Resistance exercises are a safe and effective method of improving health and function while simultaneously reducing chronic disease risk.
  8. 8. Mind/Body STRESS Management Adaptive YOGA is great for stretching, core strengthening and relaxation. Meditation is good for pain management, stress reduction and muscle relaxation.
  9. 9. STAY BUSY Stay busy. Get back out in the community Have a to-do list, rather than just getting up to an empty calendar.
  10. 10. Stay involved with PEOPLE. Build a support network. This might include going to a peer support group, getting involved with a wheelchair sports team or some other activity that maintains contact with others who use wheelchairs, especially if they have been using the chair for a long time. Stay involved with old friends who are a positive influence, and take the initiative with asking them to come over to visit and help out. Educate them about spinal cord injury.
  11. 11. Stay GOAL-DRIVEN Come up with short-term and long-term GOALS. Work toward them, especially things that continue to build a sense of PURPOSE in life.