Hello, my name is Diana, and I am part of the care team here at Newtopia. Welcome to “Keep Your Heart Healthy”.
In today’s video, we will be reviewing why heart health matters, how to keep your heart healthy and how to be heart smart about your nutrition.
Your Inspirator will be reviewing the information from this video during your next call, so if you have any questions from today’s video guide, be sure to write them down so you can discuss them with your Inspirator. Let’s begin!
(See Slide #2: The Heart Of The Matter)
The heart is one of the most important organs in the body. It is a pump made up of muscles that move blood throughout the body, delivering oxygen and nutrients and removing waste at the same time. It is important to keep the flow of blood running smoothly. If an artery is clogged, blood cannot pass through and oxygen cannot be delivered. A stroke and a heart attack are common occurrences because of blocked arteries.
(See Slide #3: How To Keep Your Heart Healthy)
There are certain risk factors that can affect heart disease that we cannot control – some of these include our age, gender, race/ethnicity, and family history. Although we are not in control of these variables, there are many other factors that we CAN control.
This chart outlines common risk factors that we have full control over and it also provides you with tips to improve these risk factors.
You will notice that many of these risk factors do overlap. For example: when you exercise more, your stress level is reduced, along with your weight.
A healthy weight reduces your risk of type 2 diabetes. It also reduces your risk of high blood pressure and cholesterol concerns. These all help to reduce your risk of heart disease.
(See Slide #4: How To Be Heart Smart About Nutrition)
If you follow Newtopia’s Nutrition Plan, you will be making heart smart nutrition choices! Let’s review some of the “Best foods for heart health”. You may notice that they coincide with “Green light foods” which we learned about in previous videos. These foods are high in healthy fats and fiber. By eating foods high in healthy fats and fiber you allow your body to lower and get rid of bad cholesterol and other toxins that could damage your heart.
Some of the best foods include:
• Vegetables – green leafy vegetables
• Fruits – especially berries due to their antioxidants
• Foods rich in Omega 3 fatty acids such as salmon, flax and some nuts.
• Lean proteins.
On the other hand, the “Worst foods for heart health” are the same as those on the “red lights list.” These foods are high in unhealthy fats and sodium, including anything deep fried, heavily processed or premade. Sodium will cause water retention which increases blood pressure. This puts a strain on the heart. By modifying or deep frying, you change the structure of fat turning into a foreign substance that our bodies do not recognize.
What does this mean? Blocked arteries!
Some of the worst foods include:
• Trans fats – margarine, commercial peanut butter and shortening
• Fried food – chicken nuggets, French fries, donuts
• Salty foods – chips, most things in a can, deli meat
• Excess red meat
• And Limit alcohol intake
Well, now you know how to keep your heart healthy and be heart smart about nutrition! From this lesson, you should now be more aware of why heart health is important, risk factors that you can control and improve, and how to be heart smart about nutrition. Thanks for joining us today, and see you at your next coaching session!