health tips

How Closely Should You Track Your Heart Rate?

4 years ago by Larry Seth

With the increasing popularity of smart watches and fitness trackers, more people are keeping a close eye on their heart rate. And while it’s generally good to track health metrics, experts say that monitoring your heart rate too closely could actually have negative health effects.

Photo by Ketut Subiyanto from Pexels

A normal resting heart rate for adults is between 60 and 100 beats per minute (BPM). But that number fluctuates significantly throughout the day, as we engage in our normal daily activities. So continually tracking your rate won’t actually do much good – and could cause you to become obsessed in an unhealthy way.

Heart Rate Matters, But Other Metrics Matter More

That’s not to say that it doesn’t matter. According to the American Heart Association, studies have shown a 16% increase in risk of death for every 10 BPM increase in resting heart rate. But other heart disease risk factors, such as blood pressure, activity level, weight, and whether a person smokes, are more determinative, doctors say.

This is why it’s good to track heart rate along with all of those other metrics, and with your specific risk factors in mind. Experts recommend checking your heart rate and blood pressure once per month. Talk to your doctor to determine what’s normal for you, so you can know if your rate is out of range.

A heart rate that’s too fast or too slow can indicate an issue or illness, and may need to be corrected with medication or a device like a pacemaker. But without consulting your doctor, there’s no reason to obsess over it.

What’s the best way to protect the hearts of those around you? Take a CPR training course!

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR and First Aid in the Twin Cities and throughout Minnesota.

HeartCert CPR courses include CPR/AED/First Aid and CPR/AED, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), and Certified Nursing Assistant training. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications, as well as safe in-person courses at our headquarters, HeartCert CPR Eagan.

Five Ways to Become More Resilient (and Improve Heart Health)

4 years ago by bwadmin

As we close the door on 2020, we’re reflecting on a long and difficult year. Whether you dealt with job loss, isolation, increased childcare demands, health issues, or the loss of a family member or friend, 2020 was incredibly hard for so many reasons. The coming year holds more hope, but the next few months will continue to challenge us. This is why it’s a good time to work on becoming more resilient – for the good of both your physical and mental health.

resilient — photo credit: @jake__sapp accessed 1/5/21 via CC0

What is Resilience?

According to the American Heart Association, resilience is defined as the ability to not only withstand stress and increasing demands, but also to bounce back and grow from them. If that seems impossible, there’s good news: resilience is not a fixed trait. It’s actually a set of skills that can be taught, learned and nurtured.

Why is Resilience Important?

Of course, resilience is important for mental health and well-being. But there are physical health benefits as well. Studies have shown that resilience lowers stress, which in turn lessens the impact of chronic health conditions that are caused by stress, such as high blood pressure and heart disease.

How to Become More Resilient

Reflect: Think about problems you’ve overcome in the past. Recall the resources you used to get through those tough times, and ask for help if you need it.
Care: Take good care of your physical and mental health. Eat nutritious meals, get good sleep, move your body, and nurture social connections.
Cultivate Gratitude: It can be difficult to focus on the good when life feels hard. Take a few minutes to write down one or two good things that happened that day, even if they’re as simple as seeing a sunset or hearing your kids laugh.
Reach Out: You don’t need to go about life’s challenges alone. Ask for help and find someone to talk to.
Repeat: You won’t become more resilient overnight. Practice resilience every day, and it will build over time.

Ready to take better care of the hearts of those around you? Register for a virtual CPR class.

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR and First Aid in the Twin Cities and throughout Minnesota.

We are now offering virtual CPR courses and certifications, as well as safe in-person courses at our headquarters, HeartCert CPR Eagan.

Maintain Social Connections for Heart Health

4 years ago by bwadmin

Normally, December is a month of parties, celebrations, and quality time with family and friends. But as the pandemic continues to spread throughout Minnesota, it appears that this will be a holiday season like no other. Most – if not all – holiday gatherings will have to be downsized or cancelled, and the social contact we rely on to get us through the cold and dark days of winter will not be available.

Experts say that it’s more important than ever to maintain those vital social connections throughout the holiday season. Not only is it beneficial for mental well-being, but it could have a big impact on heart health as well.

How Social Connections Boost Health

According to the American Heart Association, there is proven evidence of the link between poor social relationships and negative health impacts. Following a 2010 analysis of nearly 150 studies involving more than 300,000 people, experts concluded that loneliness and smoking had similar mortality risk factors. Loneliness was even found to be more harmful than obesity.

How to Maintain Social Connections While Physically Distant

After 9+ months of isolation, all the things we did to stay connected in the early part of the pandemic – Zoom game nights and happy hours, sending letters, text chains – are no longer quite as fun. Yet any efforts to maintain relationships, even if it’s just a quick call or check-in, will have positive benefits.

In addition, take the time to focus inward. Focus on gratitude for the people and things in your life. Nurture your relationships with the people in your immediate family. Take action to minimize stress. And, when it’s safe to gather once again, show your friends and loved ones how grateful you are that they remain in your life.

Did you know that most cardiac arrests occur in the home? That’s why it’s so important to learn CPR. HeartCert is offering virtual CPR training options to keep our students safe. Contact us to learn more.

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR and First Aid in the Twin Cities and throughout Minnesota.

We are now offering virtual CPR courses and certifications! Find your CPR class at any of our convenient Twin Cities locations, including our headquarters, HeartCert CPR Eagan.

Quality Sleep Can Protect Against Heart Disease

4 years ago by bwadmin

Getting a good night of sleep has many benefits to both physical and mental health. It can help with weight loss, mental sharpness, mood, skin health, and more. In addition, sleep can also have a direct impact on heart health and heart disease risk. But getting quality sleep is a struggle for many people.

In a recent study, researchers found that adults who got sufficient, quality sleep had fewer early signs of heart disease than those who slept either too little or too much. People who slept five or fewer hours per night had 50 percent more calcium in their coronary arteries than those who got seven hours of sleep. On the flip side, people who slept nine or more hours per night had 70 percent more coronary calcium than those who slept seven hours.

Aim for Quality Sleep

Study participants who had restless or disturbed sleep were found to have 20 percent more coronary calcium than those who got restful sleep. In fact, researchers believe quality may be more important than quantity in determining sleep’s impact on heart health.

How does irregular sleep affect heart health? Click here to learn more.

How To Get Better Sleep

If you’ve had trouble getting enough quality sleep, here are a few tips:

Don’t look at any screens – including your phone – for at least one hour before bedtime
Keep your bedroom cool
Play white noise
Go to bed and wake up at the same time, even on the weekend
Have a high-protein, low-sugar snack before bedtime

Did you know? Most heart attacks and cardiac arrests occur in the home. That’s why it’s so vitally important to learn CPR. Ready to learn? HeartCert is here to help. We’re offering virtual CPR training options to keep our students safe. Contact us to learn more.

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR and First Aid in the Twin Cities and throughout Minnesota.

We are now offering virtual CPR courses and certifications! Find your CPR class at any of our convenient Twin Cities locations, including our headquarters, HeartCert CPR Eagan.

This is an updated blog post that was originally published in February 2018.

How to Keep Kids Moving During Distance Learning

5 years ago by bwadmin

Physical movement has always been important for children, but that is even more true now, as distance learning has kept kids indoors and on screens. With the school year underway and winter fast approaching, parents are thinking about how to keep their kids healthy and happy in the coming months. The American Heart Association shared some insight and tips on encouraging physical activity while kids are learning from home.

What’s one easy way to protect your family’s health while staying at home? Learn CPR and first aid! HeartCert CPR is offering virtual CPR training options to keep our students safe.

The Benefits of Physical Activity For Distance Learners

distance learning — photo credit: @ketut-subiyanto accessed 10/3/20 via CC0

Physical activity is important for people of all ages. Regular physical movement strengthens heart muscle strength, improves artery health, and lowers cholesterol and blood pressure. It releases endorphins that boost mental health and well-being, which is especially important as we navigate these difficult and stressful times.

In addition, physical activity helps the brain perform better, and has been shown to boost academic performance. It helps kids focus and be more productive in learning.

How to Keep Kids Moving in Distance Learning

Federal guidelines recommend that children and teenagers get at least one hour of robust physical activity every day. But this doesn’t mean that you need to block out an hour for exercise during your already busy days at home.

Find ways to adapt distance learning lessons to include movement, even if it’s just asking students to stand up, move around, and come sit back down. Make activity a family affair. Go for a walk or bike ride together, or take 5 minutes for a dance break. It will benefit everyone. (If you’re looking for ways to make your family more heart-healthy, check out this blog post.)

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR and First Aid in the Twin Cities and throughout Minnesota. HeartCert CPR courses include CPR/AED/First Aid and CPR/AED, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), and Certified Nursing Assistant training. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications! Find your CPR class at any of our convenient Twin Cities locations, including our headquarters, HeartCert CPR Eagan.

Four Numbers to Track for Heart Health

5 years ago by bwadmin

When it comes to heart health, it’s important to be aware of risk factors and health indicators long before a problem arises. But the sheer volume of information around preventative measures can be overwhelming. To keep it simple, here are four basic metrics that the American Heart Association recommends tracking on a regular basis. Doing so can help you identify and prevent a heart attack or similar issue down the road.

Blood Pressure

If you track just one measure of heart health, it should be blood pressure, experts say. An elevated blood pressure can have a significant impact on your heart. Talk to your doctor to understand your current blood pressure, and to determine a blood pressure goal. If you track blood pressure at home, make sure you’re getting accurate readings, and continue to see your doctor regularly.

Cholesterol

Because there are different types of cholesterol with different effects on heart health, it’s important to get a reading and understanding from your doctor. Continue to monitor cholesterol with regular blood tests.

Blood Sugar

Blood sugar is important because, when elevated, it’s an early sign of diabetes. Type 2 diabetes can lead to heart disease or stroke. Regularly monitoring blood sugar can alert you of a diabetes risk early, and give you time to make dietary changes.

Sleep

It can be tough to get enough sleep, but it’s important. Adults need at least seven hours of sleep per night – too much or too little can be harmful for your heart. The good news is that sleep is relatively easy to monitor and track, either through a wearable tracker or simply by writing down the number of hours you sleep every night.

What’s one additional way to protect the hearts of those around you? Learn CPR!

HeartCert CPR is offering virtual CPR training options to keep our students safe. Contact us to learn more.

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR and First Aid in the Twin Cities and throughout greater Minnesota. HeartCert offers a variety of courses, including CPR/AED/First Aid and CPR/AED, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), and Certified Nursing Assistant training. Courses and certifications from both the American Heart Association and American Red Cross are available.

Find your CPR class at any of our convenient Twin Cities locations, including our headquarters, HeartCert CPR Eagan.

How to Care For Your Heart During Allergy Season

5 years ago by bwadmin

Spring is here in Minnesota, bringing warmer temperatures, blooming flowers, and pollen in the air. This year, as the Coronavirus pandemic spreads, every sneeze or cough seems like cause for alarm. But there are key differences between allergy symptoms and those of COVID-19.

Seasonal allergies generally cause a runny nose, itchy eyes and throat, sneezing and a cough. The main indicator of COVID-19 is a fever. So if you are experiencing allergy symptoms with no fever, rest assured that you are likely not at risk (but when in doubt, experts advise staying home and self-isolating).

Even though spring allergy symptoms are not cause for major concern in this heightened time, it’s still important for allergy sufferers to be aware and take good care of their health. This is especially true for heart disease patients, according to the American Heart Association.

Avoid OTC Allergy Medication

Over-the-counter decongestants are stimulants. They can increase heart rate and raise blood pressure, which is especially harmful for people with heart disease or high blood pressure. Antihistamines may be a better option. However, it’s always best to check with your doctor before taking an over-the-counter medication.

Tips for Minimizing Symptoms

The best way to avoid the impacts of allergies is to keep pollen at bay as much as possible. Keep doors and windows closed, and run the air conditioner for temperature control. After spending time outside, change out of your clothes and take a shower.

Protect the hearts of those around you by taking a CPR/AED course at one of HeartCert CPR’s convenient Minnesota locations. Register for a course today.

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR and First Aid in the Twin Cities and throughout Minnesota. We offer online, night and weekend classes to fit your busy schedule!

HeartCert offers a variety of courses, including CPR/AED/First Aid and CPR/AED, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), and Emergency Medical Responder – First Responder (EMR). Courses and certifications from both the American Heart Association and American Red Cross are available.

Find your CPR class at any of our convenient Twin Cities locations, including our headquarters, HeartCert CPR Eagan.

How Does Stress Impact Heart Health?

5 years ago by bwadmin

In today’s busy world, stress seems unavoidable. There is more to do than there are hours in the day, and our digital lifestyle means that we’re always on call. Self-care seems like a luxury and it often feels impossible to prioritize ourselves and our health.

Not only is this constant, chronic stress bad for our mental health, but it can have a significant impact on physical health as well. Several studies have found links between stress and heart disease, according to the American Heart Association.

Stress Can Harm the Heart

Specifically, stress can lead to high blood pressure, which, in turn, can increase the risk of heart attack, stroke and related incidents. In addition, stress often causes us to adopt unhealthy lifestyle choices as we struggle to cope. These habits, such as overeating, lack of physical activity and smoking, can also negatively impact heart health.

There are other physical ailments that are stress-related, including headaches, insomnia, upset stomach, muscle aches and low energy. If you are experiencing any of these symptoms, contact your doctor to eliminate other possible causes.

How Can We Reduce Stress?

The best way to minimize stress is to get back to basics. Focus on eating well and moving more. Try to get more – and more high-quality – sleep. Spend time with family and friends. Yoga, meditation and journaling can create feelings of balance. If feelings of stress persist or feel unmanageable, talk to a doctor or mental health professional.

Protect the hearts of those around you by taking a CPR/AED and first aid course at one of HeartCert CPR’s convenient Minnesota locations. Register for a course today.

Find your CPR class at any of our convenient Twin Cities locations, including our new headquarters, HeartCert CPR Eagan.

Your Spouse’s Health May Affect Your Heart

5 years ago by bwadmin

With Valentine’s Day on the horizon, many people are buying gifts and planning dates, thinking about the best way to show their love. Here’s an idea that could really be good for your partner’s heart: adopt healthier habits! That’s the takeaway from new research into the effect of one spouse’s health on another.

Spouse’s Health May Affect Your Heart — photo credit: @brandless accessed 01/23/20 via CC0

In the study, researchers examined five years of biometric and blood test data from more than 5,000 couples. They examined each participant’s overall cardiovascular health and levels of risk factors such as diet and exercise, smoking, total cholesterol and blood pressure.

Researchers found that couples were actually more likely to align on negative health habits, such as eating an unhealthy diet or not exercising enough. It followed that, in three-fourths of couples studied, if one partner had suboptimal heart health, the other partner did too.

The study findings didn’t come as much of a surprise, researchers said. We tend to marry people who are similar to us. Further, if one member of a household is exposed to a factor that affects health, such as lack of access to healthy food, the other members usually are too.

But researchers say that the study findings present a unique opportunity: to focus on one spouse’s health in order to improve the health of a couple, a family or even a community.

Want to protect your family’s health in just one day? Sign up for a Minneapolis CPR class with HeartCert CPR!

Find your CPR class at any of our convenient Twin Cities locations, including our new headquarters, HeartCert CPR Eagan.

Eat Low-Cholesterol Food for Better Heart Health

5 years ago by bwadmin

It has long been known that cholesterol is a major contributor to heart and vascular disease. Now, a new advisory has been issued by the American Heart Association, urging people to eat foods that are naturally lower in cholesterol and saturated fat.

Focus on Diet, Not a Number

You might be asking: isn’t this the same advice we’ve been getting from doctors and researchers for decades? Yes, but with one significant difference. Experts no longer support a specific numerical limit on cholesterol. Rather, the advisory encourages a diet of naturally low-cholesterol foods such as fruits, vegetables, lean proteins and whole grains. Perhaps more importantly, saturated fats from full-fat dairy and meat, as well as salt, sugar and processed foods, should be avoided.

Looking for ways to reduce dietary sodium? Read our blog post!

There are a few caveats. Small amounts of specific high-cholesterol foods are safe to consume. This includes eggs (about one per day) or an equivalent of lean meat or protein.

Why is Cholesterol Harmful?

Some cholesterol is essential for the body to function. However, when too much saturated fat is consumed, an excess of cholesterol can build up in the blood. This can cause deposits to form in the arteries, potentially blocking blood flow and leading to heart attack or stroke.

How to Limit Cholesterol Intake

Experts recommend a Mediterranean-style diet, which traditionally focus on fresh produce, whole grains and healthy fats. Not sure where to start? Check out our blog post with heart-healthy eating tips.

Find your CPR class at any of our convenient Twin Cities locations, including our new headquarters, HeartCert CPR Eagan.

Be a More Heart Healthy Family in the New Year

5 years ago by bwadmin

Families today are busy. With work and school, sports and social outings, it can feel impossible to find time for healthy living. If, like many, you’re thinking about new years resolutions, we have a few tips on how to become a more heart healthy family in 2020 – and beyond.

heart healthy family — photo credit: @panditwiguna accessed 12/04/19 via CC0

Identify Opportunities for Activity – In Advance

Look at the days or weeks ahead, comparing all family members’ obligations, and schedule a few 30-minute activity sessions. Put them on everyone’s calendar!

What to do during those 30 minutes? Go for a walk or a bike ride, visit the park, turn on a yoga video, or just have a dance party in the kitchen! Keep it simple, laid-back and fun.

Simplify the Schedule

If you can’t find any time for activity, it’s time to take a closer look at the family schedule. Are there any activities that can be put on hold? Any social gatherings that can be missed? An overscheduled family is usually a stressed family, which is also bad for the heart. Try to find ways to slow down.

Meal Plan and Prep

It’s easy to reach for the most convenient option after a long day at work. Planning for meals in advance is key to putting healthy dinners on the table. Set yourself up for success by taking an hour or two on the weekend to make a plan and grocery shop. You can also meal prep – cut up veggies, group canned goods and spices together – to make cooking even faster and easier.

Make Health a Shared Responsibility

Kids can – and should – help you make some of these lifestyle changes. Ask them for help meal planning and grocery shopping, or cooking if they’re old enough. Let them plan a 30-minute activity session. If all members of the family are involved and invested, you’ll have a more heart healthy family in no time!

HeartCert CPR is your trusted training partner for CPR, ACLS, PAL, EMR and First Aid in the Twin Cities and throughout Minnesota. We now offer online, night and weekend classes to fit your busy schedule!

Find your CPR class at any of our convenient Twin Cities locations, including our new headquarters, HeartCert CPR Eagan.

This Thanksgiving, Talk About Family Health History

5 years ago by bwadmin

Family history is a key factor in determining whether an individual is at high risk of developing heart disease. However, talking to your family members about their health history can be tough. That’s why, in 2004, the U.S. Surgeon General launched a campaign encouraging Americans to talk about their family health histories on Thanksgiving.

Despite this officially-sanctioned campaign, many people find it difficult to discuss health history with parents and other relatives. This is sensitive, personal information, after all, and it doesn’t always make for the most pleasant dinner conversation. But the benefits can be significant. So we’re offering a few tips on how to make these tough talks a little easier.

photo credit: @cottonbro accessed 11/20/19 via CC0

Don’t Spring It

Let family members know that you’d like to discuss health history at least a few days before the holiday. That will prevent people from feeling caught off guard.

Break the Ice

You may have to be the first to share in order to make others feel comfortable. Or begin by asking specific questions, not just about certain diseases, but also about timelines, complications and side effects.

Ask Everyone

Don’t just question older family members or those in poorer health. Ask all relatives to share as they feel comfortable. Also, try to gather information about deceased relatives, if it is available.

Take and Share Notes

Record any relevant information, then share with other family members, including those who are not present. You could copy and mail hard copies, or share securely online. These documents will be helpful as family members visit the doctor throughout their lives.

However you choose to discuss family health history, the most important thing is that you start the conversation. If everyone remains open and willing, it could be a positive discussion that ultimately brings your family closer together – and helps keep you all healthy for many Thanksgivings to come.

HeartCert CPR is your trusted training partner for CPR, ACLS, PAL, EMR and First Aid in the Twin Cities and throughout Minnesota. We now offer online, night and weekend classes to fit your busy schedule!

Find your CPR class at any of our convenient Twin Cities locations, including our new headquarters, HeartCert CPR Eagan.

5 Ways to Reduce Dietary Sodium

6 years ago by bwadmin

Excess sodium can be a major contributor to heart disease and stroke, raising blood pressure and causing plaque to accumulate in the blood vessels. Certain factors, such as age, gender, race and ethnicity, may influence the impact of sodium on your blood vessels, making it important to understand your genetic as well as lifestyle risk factors.

An estimated 90 percent of Americans consumes more sodium than the daily recommended allowance. So if you suspect that there’s too much sodium in your diet, you’re probably right.

Read on for 5 ways to lower your daily salt intake, courtesy of the American Heart Association.

Read labels

When we talk about sodium, we’re not talking about salt from the shaker, although that’s something to watch too. More than 70 percent of the sodium we eat every day comes from restaurants or prepackaged foods. That’s why it’s so important to read and understand labels – not only on salty snacks, but condiments, meat, and even “health foods.”

Buy frozen, not canned

Canned vegetables are often very high in salt. Frozen are fresher, cheaper, and healthier. For canned beans, drain and rinse well before cooking or serving.

Add other sources of flavor

When cooking, use herbs, spices, garlic and vinegar to add flavor, and always taste food before adding salt.

Eat potassium-rich foods

Potassium naturally counters the effects of sodium in the body and may lower blood pressure. Incorporate foods like bananas, sweet and white potatoes, tomatoes, cantaloupe, white and kidney beans and oranges into your diet.

Transition slowly

If you find that you miss the flavor of salt, start by mixing low-sodium and regular foods, or by adding just slightly less salt to your dishes. Next time, add a little less. You’ll be enjoying low-sodium food before you know it!

HeartCert CPR is your trusted training partner for First Aid and CPR in the Twin Cities and throughout Minnesota. We now offer online, night and weekend classes to fit your busy schedule! We offer a variety of courses, including CPR/AED/First Aid and CPR/AED, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), and Emergency Medical Responder – First Responder (EMR).

Find your CPR class at any of our convenient Twin Cities locations, including our new headquarters, HeartCert CPR Eagan.

Make Your Workplace More Heart-Healthy

6 years ago by bwadmin

We spend a large portion of our lives at work. Whether you work full- or part-time, at a workplace or remote, in front of a computer or on your feet, or anywhere in between, it’s important to make healthy habits part of your daily work routine.

We have a few tips from the American Heart Association on making your workplace more heart-healthy, but we’d love to hear your ideas as well. Share in the comments or on our Facebook page!

Get Moving

Moving more at work starts with the commute. Walk, bike or take public transit if possible, or park far away and take the stairs instead of the elevator. Move often throughout the day by setting a recurring alarm in your calendar. Stand during telephone calls, and plan walking meetings with coworkers. You’ll find yourself with more energy and motivation!

heart-healthy workplace — *photo credit: www.pexels.com accessed 08/20/2018 via CC0*

Stretch and Tone

Spending all day hunched in front of a computer can take a toll. Spend a few minutes stretching out your neck, back and legs. Use your desk chair or cubicle wall to do modified exercises, like tricep dips and squats.

Focus on Stress

Stress can be a huge contributor to heart disease. Practice mindfulness and deep breathing to deal with day-to-day stressors. If chronic stress is an issue, consider talking to a mental health professional. (Many employer-provided health plans have some sort of mental health hotline to help defray costs.)

Take Advantage of Health Benefits

Whether you have employer-provided health insurance or not, your plan most likely includes annual exams and basic screenings, such as for blood pressure and cholesterol. Find out what your plan covers and take advantage of it! In many cases of heart disease, early preventative action can make a big difference.

Get Trained in CPR!

Because every office worker should know how to save a life.

Find your CPR class at any of our convenient Twin Cities locations, including our new headquarters, HeartCert CPR Eagan.

Pollution, Loneliness and Stress Can Harm the Heart

6 years ago by bwadmin

Most of us are aware of the common risk factors for heart disease. These include smoking, eating a diet high in sodium and processed foods, a lack of physical activity, inconsistent sleep and genetic contributors, among others. But there are a few lesser-known risk factors, such as pollution and social isolation, that can make a big difference in heart health. The American Heart Association recently detailed a few, which we will share below.

Air Pollution

When absorbed by the lungs, articulate matter in the air causes inflammation in the cardiovascular system. This makes it especially harmful for

older people or those with existing heart issues. For that group, experts advise wearing masks when outdoors, and staying indoors entirely, if possible.

Loneliness and Stress

It’s not entirely clear why social isolation negatively impacts heart health, but the connection has been shown to exist. One theory is that stressed and lonely people tend to engage more in harmful habits, such as smoking, drinking and eating unhealthy food, than those who are happier.

Sleep

We’ve previously discussed the effects on heart health of inconsistent sleep, but experts say that simply not getting enough sleep can also be very harmful. One study found that people who slept less than six hours per night had more plaque buildup in the arteries. This buildup can lead to cardiovascular disease.

If you believe that pollution, isolation and lack of sleep are harming your health, seek the support you need to make changes. Your heart will thank you for it.

Find your CPR class at any of our convenient Twin Cities locations, including our new headquarters, HeartCert CPR Eagan.

health tips

Heart Rate Matters, But Other Metrics Matter More

What’s the best way to protect the hearts of those around you? Take a CPR training course!

What is Resilience?

Why is Resilience Important?

How to Become More Resilient

How Social Connections Boost Health

How to Maintain Social Connections While Physically Distant

Aim for Quality Sleep

How To Get Better Sleep

The Benefits of Physical Activity For Distance Learners

How to Keep Kids Moving in Distance Learning

Blood Pressure

Cholesterol

Blood Sugar

Sleep

What’s one additional way to protect the hearts of those around you? Learn CPR!

Avoid OTC Allergy Medication

Tips for Minimizing Symptoms

Stress Can Harm the Heart

How Can We Reduce Stress?

Focus on Diet, Not a Number

Why is Cholesterol Harmful?

How to Limit Cholesterol Intake

Identify Opportunities for Activity – In Advance

Simplify the Schedule

Meal Plan and Prep

Make Health a Shared Responsibility

Don’t Spring It

Break the Ice

Ask Everyone

Take and Share Notes

Read labels

Buy frozen, not canned

Add other sources of flavor

Eat potassium-rich foods

Transition slowly

Get Moving

Stretch and Tone

Focus on Stress

Take Advantage of Health Benefits

Get Trained in CPR!

Air Pollution

Loneliness and Stress

Sleep

Footer

Resources

Stay in Touch