Treating and Preventing High Cholesterol for Heart Disease in Nashville, TN

Heart disease is the leading cause for the occurrence of cardiac emergencies among people. The biggest risk factors for that include high blood pressure and high cholesterol levels. Keeping heart disease at bay can significantly reduce your chances of cardiovascular emergencies which can only happen by managing the risk factors. Today, our discussion will center on treating and preventing high cholesterol. 

Undergo CPR training Nashville for being able to efficiently manage cardiac arrest or heart attack in out of hospital cases. Always select a certified training center for acquiring training such as the AHA certified CPR Nashville in Tennessee. Certified instructors conduct the classes. Both theoretical and practical training are imparted to the students. 

There are two terms that you should know with regards to ‘cholesterol’- Hyperlipidemia, which means your blood has too many lipids (or fats), such as cholesterol and triglycerides. One type of hyperlipidemia, hypercholesterolemia, means there’s too much LDL (bad) cholesterol in your blood which increases fatty deposits in arteries and the risk of blockages. Your cholesterol numbers can be out of balance when your levels of HDL (good) cholesterol is too low. With less HDL to remove cholesterol from your arteries, your risk of atherosclerotic plaque and blockages increases.

Your overall health and known risks (such as smoking or high blood pressure) will help guide treatment if you are diagnosed with hyperlipidemia. All these factors in combination with high LDL or low HDL levels can affect your cardiovascular health. Fortunately, high cholesterol can be lowered thus reducing the risk of heart disease and stroke. An adult or someone older than 20 years should get tested and do consult doctor to adjust your levels as necessary.

Lifestyle changes that can prove to be highly beneficial for you include:

Quit Smoking- A person’s risk for coronary heart disease increases when a person with unhealthy cholesterol also smokes. Smokers can lower their levels and help protect their arteries by quitting. One should also avoid secondhand smoke.

Ways to do that:

1.      Set your “Quit Day”.

2.      Choose your method for quitting.

3.      Conduct research and determine whether you need medicine for quitting.

4.      Ask your friends or family to help you with it.

5.      Finally, quit smoking on your set “quit day”.

Weight Management- Obesity or being overweight tends to raise LDL (bad) cholesterol and lower the HDL (good) one. You can improve your levels by losing excess weight. A weight loss of as little as 10 percent can help to improve your high numbers.

Ways to lose weight:

1.      Set realistic goals. Learn your Body Mass Index (BMI).

2.      Understand how much you eat and the reason behind that.

3.      Make smart choices (Discover healthy snacks and how fruits, vegetables, and whole grains help keep you fuller longer).

4.      Manage portion sizes (Keep your portions reasonable and find out the difference between a portion and a serving).

5.      Regular physical activity (Aim for at least 150 minutes of moderate activity a week. Even 10-minute blocks count toward your goal).

Healthy Diet- the best way to lowering the cholesterol level is by reducing saturated fat and trans-fat. The AHA recommends limiting saturated fat to 5 to 6 percent of daily calories and minimizing the amount of trans fat you eat. Heart-healthy diet involves fruits, vegetables, whole grains, poultry, fish and nuts, while curbing sugary foods and beverages. Eating this way may also help to increase your fiber intake, which is beneficial. A diet high in fiber can help lower your levels by as much as 10 percent. You also need to limit your intake of red meat and dairy products made with whole milk. Do restrict fried food and cooking with healthy oils, such as vegetable oil.

It is advisable for people to pay more attention to food labels:

1.      Be aware of your fats- Knowing which fats raise LDL (bad) cholesterol and which ones don’t is key to lowering your risk of heart disease.

2.      Cooking for lower cholesterol level- A heart-healthy eating plan can help keep your levels in check.

Regular Physical Activity- A sedentary lifestyle lowers HDL and less HDL means there’s less good cholesterol to remove LDL from your arteries. Just 40 minutes of aerobic exercise (of moderate to vigorous intensity) three to four times a week is enough to lower both cholesterol and high blood pressure. Any physical activity of your choice would do which can range from cycling, swimming to mere walking.

Join a CPR program today and gain the benefits. To know more or to register for a program at CPR Nashville, call on 615-397-9316. We offer several different educational CPR classes for local healthcare providers, students, personal trainers, lifeguards, teachers, childcare workers and community members in the Nashville and surrounding areas.

Control High Blood Pressure with Physical Activities and a CPR Training in Nashville, TN

High blood pressure is one of the primary risk factors of heart disease. Heart disease, again, is the primary cause of a cardiac arrest or heart attack. The best way to deal with such life-threatening cardiac emergencies is by undergoing CPR training Nashville where students will be imparted training in the life-saving techniques comprising chest compressions and rescue breaths. Proper application of the procedures can restore the life of a cardiac arrest or heart attack victim.

Being a resident of the Nashville region in Tennessee, you can sign up for a program at the AHA accredited CPR Nashville where certified instructors conduct the classes. Both theoretical and practical training are imparted to the students.

Benefits of Physical Activity:

        I.            Physical activity not only helps control high blood pressure (HBP or hypertension), it also helps in managing weight, strengthening the heart and lowering the stress level. A healthy weight, a strong heart and general emotional health are all good for your blood pressure.

      II.            People who are inactive are much more likely to have health problems, like heart attack and stroke. On the other hand, regular physical activity helps to lower blood pressure, control weight and reduce stress.

AHA Recommendation:

The American Heart Association, for overall benefits to the heart, lungs and circulation, recommends any moderate to vigorous aerobic activity using the following guidelines:

        I.            Aim for at least 90 to 150 minutes of aerobic and/or dynamic resistance exercises per week and/or three sessions of isometric resistance exercises per week.

      II.            Include flexibility and stretching exercises.

    III.            Physical activity should be performed in episodes of at least 10 minutes, and preferably, spread throughout the week.

    IV.            Include muscle-strengthening activity for at least two days in a week.

Tips on Physical Activities:

        I.            When it comes to a physical activity, you need to just get moving. Find ways or activities that you enjoy and gradually increase your activity level as you savor the benefits.

      II.            Consult your healthcare professional if you have cardiovascular disease or any other preexisting condition, if you have not been active for some time. It's best to start slowly with something you enjoy, like taking walks or riding a bicycle. As per scientific evidence, physical activity is safe for almost anyone.

    III.            Perform exercises that you like such as brisk walking, hiking or stair climbing; jogging, running, bicycling, rowing or swimming; fitness classes at your appropriate level and so forth.

    IV.            Add variety to your workout which will help you in staying interested and motivated. For instance, when you include strength and flexibility goals (using weights, resistance bands, yoga and stretching exercises), you also help reduce your chances of injury which will enable you in maintaining a good level of heart-healthy fitness for many years.

      V.            It is advisable that you warm up before exercising and cool down afterwards which will help your heart move from rest to activity and back again. Your warm-up should last at least 10 minutes. It is important that you make time for a cool-down. Also, add some relaxing yoga poses to your routine which will increase your flexibility.

Following these tips can prove to be beneficial for you.

Undergo a CPR training Nashville at CPR Nashville and become equipped in saving the life of a cardiac arrest or heart attack victim in an out-of-hospital emergency scenario. For more information, call on 615-397-9316.

Keep Heart Disease At Bay With Heart Healthy Dieting In Nashville, TN

There has been an increase in awareness about a heart healthy lifestyle in the face of the growing incidence of heart diseases across the globe. Heart disease is the major reason which leads to the occurrence of a cardiac arrest or heart attack. The best way to deal with cardiac emergencies is by going for a CPR class. It is as much important to go for a CPR renewal Nashville certification if an individual already is CPR certified. There are courses for both healthcare as well as non-healthcare providers or the general public. Learning the techniques (a set of chest compressions and rescue breaths) can come handy in reviving the life of a victim in the middle of a cardiac emergency. For training, always select an accredited training site such as the AHA accredited CPR Nashville in Tennessee. At the end of the training classes, a student will be eligible for a certification after successfully passing a written exam and a skills test. 

It is essential to keep heart disease at bay which one can do through some cardiovascular exercises and stress alleviation activities like yoga coupled with the right kind of diet. With the rise in the awareness, more and more people are opting for heart healthy dieting in order to maintain a healthy heart. 

Here is a lowdown on the list of foods for heart healthy dieting:

Go For Low-fat Proteins- Opt for low- fat dairy products such as low-fat milk, low-fat yogurt, low-fat cream, low-fat cheese, etc which will keep your blood cholesterol levels in check. If you are a non-vegetarian, opt for fish or lean meat instead of high-fat meat. Consume fishes like mackerel, herring and salmon because apart from being great protein sources, these fishes are also rich in Omega-3-fatty acids that are great for the heart. Some other low-fat protein options include lentils, soya beans, etc. 

Increase Your Intake Of Green, Leafy Vegetables And Fruits- Eat more and more fresh fruits like apples, oranges or bananas and vegetables like carrots, broccoli, or green vegetables on a regular basis which can prove to be highly beneficial for your heart. Eat foods with high dietary fibers as fiber reduces blood cholesterol. Eat them absolutely raw without cooking or garnishing which will enable you in deriving the goodness of all the vitamins and minerals in the fruit or vegetable. Snacking on fruits and vegetables can play a huge role in preventing cardiovascular diseases. 

Avoid Unhealthy Fats Or Limit Your Intake- In order to eliminate the risk of atherosclerosis, heart attack or other coronary diseases, it is essential to keep the blood cholesterol levels in check which you can do by limiting your intake of unhealthy fats such as butter, coconut oil, palm oil or margarine. As per doctors, saturated fats should be restricted to less than 7 percent and trans fats to less than one percent of the daily calorie intake. You can use olive oil or canola oil or any other monosaturated fats in moderate quantities as substitutes for your cooking needs. 

Reduce Salt Intake- Limit your salt intake to less than one teaspoonful in a day because higher dietary sodium salt intake can lead to high blood pressure thus eventually triggering cardiovascular diseases and heart ailments. 

Go For Whole Grain Products- Go for whole wheat flour, oatmeal, whole-grain bread or pasta, brown rice, or any other whole grain products, because they are rich in Vitamin-B, Vitamin-E, as well as a lot of minerals which can prove to be highly beneficial for the heart.

Heart-healthy dieting can help in strengthening your heart enabling it in functioning better.

To enroll for a CPR class or a CPR renewal Nashville class at CPR Nashville, you can either register online or call on 615-397-9316 for registration.