Heart Health Tip of The Week

Heart Healthy Tip of the Week

  1. Reduce calories.

If you eat more calories than you need, you usually gain weight. If you eat fewer calories, you usually lose weight.  To stay healthy and lose weight, most people need to subtract about 500 calories per day to lose 1 pound per week.  Make sure you are eating at least 1200 calories per day and don’t try to lose more than 2 pounds per week.  See your provider if you need advice on your caloric needs.

2 Educate yourself.

Learn how to read and understand food labels so you make healthier choices when shopping for food.  Look up restaurant menus on line and make your choice based on the nutritional numbers, not on what looks and smells good.  Research and try new recipes that use less fat & sodium and more vegetables & whole grains.

  1. Burn more calories through activity.

Regular physical activity helps to control weight and blood pressure and decrease the risk for heart diseases and stroke. 150 minutes of brisk walking every week will not only help you lose weight, it can also improve your quality of life by reducing stress.

Did you know that 75 percent of the sodium we eat comes from packaged and restaurant foods?

So what can you do? A well balanced healthy diet can still include amounts of sodium, the trick is to keep it in balance.  Try these tips.

  • When you are shopping for packaged or prepared foods, look at the labels and choose the product with the lowest amount of sodium (per serving).  The same food in another brand can have lower sodium.
  • Sometimes poultry has been injected with a sodium solution. Look for terms like “broth,” “saline” or “sodium solution”.
  • Try to find low or reduced sodium salad dressings, salsas, and olives as well as sauces like ketchup and mustard.  These types of condiments are usually high in sodium
  • If you buy canned or frozen vegetables, get the kind with no added salt or sauce.

It may take a while to get used to the taste of lower sodium in your meals.  Pick a few places to start and gradually change your ingredients.  Your heart will thank you for it!

Did you know that 1 in 5 adults in Yakima have high blood pressure?

High blood pressure is a leading controllable factor to prevent heart attack, heart Failure, stroke, and  kidney failure.  If your blood pressure in greater than 140/90, you have high blood pressure and should take action.  Some things  you can do is:  lose weight, exercise regularly, cut your salt intake and consider seeing your doctor about medical management.  Remember, Virginia Mason Memorial want you to “Have a Healthy Heart!”

Read our next health tip >>

How long can Flu live on objects?

The flu virus can “live” on some surfaces such as doorknobs and tables for up to 24 hours. Routine cleaning of surfaces may reduce the spread of flu.  Pay special attention to these germ collectors:

  • Telephones.
  • Remote controls and game controllers.
  • Counters, handles and drawer pulls in the bathroom.
  • All tables, including nightstands, coffee tables and desks.
  • Computers, tablets and keyboards.
  • Stuffed animals should be washed in the laundry, or kept away from others for several days until viruses die.
  • Sheets, blankets, towels should be washed at high temperature with color-safe bleach detergent.

Remember! Everyone should clean their hands with soap and water or hand sanitizers at LEAST six times per day.

Learn more information about identifying, avoiding and managing flu here https://www.rightcareyakima.com/index.asp

Get control over Flu!

Flu can make you feel bad for 2 to 7 days. You may feel like you are over it one day and sick again on the next day.  It is best to stay away from others as much as possible to keep from infecting them.  How can you manage flu?

  • Rest and drink plenty of fluids.
  • Cover your nose and mouth with a tissue when you cough or sneeze and throw the tissue in the trash immediately.
  • Wash your hands often with soap and water. If soap and water are not available, use an alcohol-based hand rub.
  • Clean and disinfect surfaces and objects to kill flu germs.
  • Stay home until you are better! Stay home for at least 24 hours after your fever is gone -without the use of fever-reducing medicine.

Is Flu dangerous?  Learn the signs here.  https://www.rightcareyakima.com/get-control-over-flu.asp

Health Tip of the Week

Did you know that 75 percent of the sodium we eat comes from packaged and restaurant foods?  So what can you? A well balanced healthy diet can still include amounts of sodium, the trick is to keep it in balance.  Try these tips.

  • When you are shopping for packaged or prepared foods, look at the labels and choose the product with the lowest amount of sodium (per serving).  The same food in another brand can have lower sodium.
  • Sometimes poultry has been injected with a sodium solution. Look for terms like “broth,” “saline” or “sodium solution”.
  • Try to find low or reduced sodium salad dressings, salsas, and olives as well as sauces like ketchup and mustard.  These types of condiments are usually high in sodium
  • If you buy canned or frozen vegetables, get the kind with no added salt or sauce.

It may take a while to get used to the taste of lower sodium in your meals.  Pick a few places to start and gradually change your ingredients.  Your heart will thank you for it!

View our previous heath tip »

Flu is sneaky!

Flu is sneaky!  If Flu comes to your house, do you know what to do to be prepared?  Check to see if your doctor has after-hours care or an illness hotline. Check to see if your insurance has an illness hotline and write down the number for others to use on your behalf.  Make a plan for help if you are too sick to care for others. Gather medical and prescription information for everyone in your household. Learn the difference between common flu symptoms and dangerous –emergency symptoms here. https://www.rightcareyakima.com/get-control-over-flu.asp