Walking

 Walking at a quicker pace will get your heart rate up and is easier on your joints than other types of exercise. You can walk anywhere at any time. All you need is a pair of supportive shoes. Do a short walk during your lunch break or a longer walk on the weekend. You can listen to music, a podcast, or walk with a friend. The flexibility of walking makes it easy for anyone to do. 

Strength Training

Building the other muscles in your body will help your heart. Weight training will help you build muscle mass and burn fat. Although you can hit the gym to train with weights, some of the most effective weight training happens when you use your own body weight. Things like push-ups, squats, or even pull-ups all help you build muscle and contribute to bone and heart health.

Swimming

Taking a water aerobics class or swimming laps can be a full-body workout that will strengthen not only your body, but your heart.

Yoga

 Doing yoga will help you strengthen and tone your muscles. Certain types of yoga can really get your heart rate up, while still providing the calm that will lower your blood pressure.

 Interval training 

Interval training alternates between short bursts of high-intensity exercise with longer periods of active recovery — is a great way to get a full-sized workout in a short amount of time. For example, you can do it by running for one minute and walking for three minutes, then repeating the cycle. Raising and lowering of your heart rate helps to burn calories and improves the function of your blood vessels.

Cycling 

Cycling has been shown to help reduce the risk of heart disease. It uses your large muscles in your legs, which helps to elevate your heart rate.  

Whether you choose to hit a yoga class three times a week, go walking with a friend, or swim every morning, regular exercise is essential to taking care of your heart. Always talk to your doctor before you begin an exercise routine.

Roasted Salmon, Green Beans, and Tomatoes

This salmon dish, inspired by simple Mediterranean flavors, tastes divine and is good for you, too!

CAL/SERV:

306 

YIELDS:

4

PREP TIME:

0 hours 15 mins

TOTAL TIME:

0 hours 20 mins

INGREDIENTS

6 clove garlic

1 lb. green beans

1 pt. grape tomatoes

1/2 c. pitted Kalamata olives

3 anchovy fillets

2 tbsp. olive oil

kosher salt

Pepper

1 skinless salmon fillet

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DIRECTIONS

• Heat oven to 425 degrees F. On a large rimmed baking sheet, toss together the garlic, beans, tomatoes, olives, and anchovies (if using) with 1 tablespoon oil and 1/4 teaspoon pepper. Roast until the vegetables are tender and beginning to brown, 12 to 15 minutes.
• Meanwhile, heat the remaining tablespoon oil in a large skillet over medium heat. Season the salmon with 1/4 teaspoon each salt and pepper and cook until golden brown and opaque throughout, 4 to 5 minutes per side. Serve with the vegetables.

Control your blood pressure
It is very important to get your blood pressure checked regularly – at least once a year for most adults, and more often if you have high blood pressure.

Eat a healthy diet.
Try to limit saturated fats, foods high in sodium, and added sugars. Eat plenty of fresh fruit, vegetables, and whole grains.

Stay at a healthy weight.
Being overweight or having weight issues can increase your risk for heart disease. This is mostly because they are linked to other heart disease risk factors, including high blood cholesterol and triglyceride levels, high blood pressure, and diabetes.

Get regular exercise.
Exercise has many benefits, including strengthening your heart and improving your circulation. It can also help you maintain a healthy weight and lower cholesterol and blood pressure. All of these can lower your risk of heart disease.

Limit alcohol.
Drinking too much alcohol can raise your blood pressure. Men should have no more than two alcoholic drinks per day, and women should not have more than one.

Keep your cholesterol and triglyceride levels under control.
High levels of cholesterol can clog your arteries and raise your risk of coronary artery disease and heart attack.  High levels of triglyceride may also raise the risk of coronary artery disease, especially in women.

Manage diabetes.
Having diabetes doubles your risk. High blood pressure from diabetes can damage your blood vessels and the nerves that control your heart and blood vessels. So, it is important to get tested for diabetes, and if you have it, to keep it
under control.

Don’t smoke.
Cigarette smoking raises your blood pressure and puts you at higher risk for heart attack and stroke. If you do not smoke, do not start.  You can talk with your health care provider for help in finding the best way for you to quit.


Manage stress.
Stress is linked to heart disease in many ways. It can raise your blood pressure. Extreme stress can be a “trigger” for a heart attack. Also, some common ways of coping with stress, such as overeating, heavy drinking, and smoking, are bad for your heart. Some ways to help manage your stress include exercise, listening to music, focusing on something calm or peaceful, and meditating.

Make sure that you get enough sleep.
If you don’t get enough sleep, you raise your risk of high blood pressure, obesity, and diabetes. Those three things can raise your risk for heart disease. Most adults need 7 to 9 hours of sleep per night. If you have frequent sleep problems, contact your healthcare provider.  This interferes with your ability to get a good rest and can raise your risk of heart disease.

Cardiovascular diseases are a group of disorders of the heart and blood vessels which are:

• Coronary heart disease- disease of the blood vessels supplying the heart muscle.
• Cerebrovascular disease- disease of the blood vessels supplying the brain.
• Peripheral arterial disease- disease of blood vessels supplying the arms and legs.
• Rheumatic heart disease- damage to the heart muscle and heart valves from the rheumatic fever, caused by streptococcal bacteria.
• Congenital heart disease malformations of the heart structure existing at birth.
• Deep vein thrombosis and pulmonary embolism- blood clots in the leg veins, that can dislodge and move to the heart and lungs.

Heart attacks and strokes are caused by blockages so blood can’t flow to the heart or brain. The most common reason for this is a buildup of fatty deposits. Strokes can also be caused by bleeding from a blood vessel in the brain or from blood clots. Tobacco use, unhealthy diet and obesity can result in heart attack or stroke.

PREP TIME

20 minutes

TOTAL TIME

20 minutes

Ingredients

For the Tacos

• 6 flour tortillas, soft taco size
• 2 cans albacore tuna in water, drained and flaked
• 1 can white Northern beans (or your favorite beans)
• 1 can artichoke hearts in water, roughly chopped
• 1 ripe tomato, diced
• 1 cup olives, chopped (I use black, but any olive will do)
• 1 handful red leaf lettuce, roughly chopped

For the Vinaigrette

• 3/4 cup olive oil
• 1/4 cup white vinegar
• 1 tbsp honey                                                                                                           1 tsp dried oregano
• 1 tsp sea salt

Instructions

1. Add the dressing ingredients to a mason jar or dressing container, cover and shake.
2. Prep a grill pan with nonstick spray over medium heat.
3. Brown tortillas on each side and remove from heat.
4. Assemble tacos by adding tuna, beans, artichokes, tomato, olives and lettuce to tortillas.
5. Drizzle tacos with vinaigrette and serve.