lifestyle

How Alcohol Impacts Heart Health

Are you considering cutting back on your alcohol consumption? You’re not alone. Many people across the country are drinking less, or even cutting booze out entirely. The reasons for this shift vary. Mental health, weight control, financial constraints, or simply the increased availability of non-alcoholic options are common reasons given. For others, the main motivator is the effect of alcohol on physical health.

woman drinking alcohol — photo credit: @wildlittlethingsphoto accessed 11/30/22 via CC0

The Impact of Alcohol on Heart Health

Drinking too much alcohol can contribute to high blood pressure, obesity, depression and anxiety, stroke, high cholesterol, and more. Heavy drinking has been shown to prematurely age the arteries, and can lead to poor sleep and food choices.

Binge drinking – defined as four or more drinks in two hours for women and five or more drinks in two hours for men – is even more harmful. The risks of binge drinking include irregular heartbeats, stroke, blood clots and even heart failure.

How Much Alcohol is Safe to Drink?

The American Heart Association recommends “moderate” alcohol consumption. This means an average of one drink per day for women, and one to two drinks per day for men. The amount in each drink matters, too: one drink is defined as 5 ounces of wine, one 12-ounce regular beer, or 1.5 ounces of 80-proof spirits.

What About Red Wine?

There has long been a common belief that drinking a glass of red wine each day is good for the heart. It’s true that there are some components in red wine (such as flavonoids, resveratrol, and antioxidants) that can benefit heart health. However, those nutrients are easily found in other foods, such as blueberries and red grapes.

If you’re looking to improve heart health, it’s best to focus on lifestyle changes such as eating a healthy diet, exercising regularly, quitting smoking, reducing stress, and getting enough sleep.

Read: How to Stay Healthy This Winter

The Bottom Line: Moderation is Key

If you drink, talk to your doctor about your risk factors. They can help you determine whether and how much is safe for you to drink. In general, focus on moderation – one drink per day or less – to minimize the risk to your heart, health and happiness.

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HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV, EKG and more.

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

We are now offering virtual CPR courses and certifications. We offer safe in-person courses at all HeartCert locations throughout the United States, including our headquarters, HeartCert CPR Eagan.

Heart-Healthy Habits to Establish in Childhood

3 years ago by tims Leave a Comment

In most cases, it’s easier to prevent disease than to treat it later. This is why many doctors advise parents to think about heart disease sooner rather than later. But here’s the good news: adopting heart-healthy behaviors in childhood isn’t complicated. Focus on overall healthiness and well-being to set children up for heart health later in life.

Here are a few tips for establishing heart-healthy habits during childhood and adolescence.

heart-healthy childhood — photo credit: @suezeng accessed 10/6/22 via CC0

How to Adopt Heart-Healthy Behaviors in Childhood

1. Start in Pregnancy

Heart health begins before birth. Try to eat well and exercise before and during pregnancy.

2. Focus on Healthy Foods

It can be difficult to know exactly what foods are healthy, but try not to overthink it. Offer kids a variety of foods, including fruits and vegetables, lean protein, and whole grains. Avoid sugary drinks and excess sodium.

3. Get Moving

Children naturally move much more than adults. Encourage that movement through bike rides, playground visits, organized sports, or even dance parties at home!

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4. Be Mindful of Mental Health

Stress in childhood has been linked to cardiovascular problems later in life. Watch for physical signs of mental health issues, such as dizziness, heart palpitations, high blood pressure, chest pain, or similar symptoms. Talk to your child’s doctor if you notice any signs of anxiety or depression.

5. Do Your Best

Parenting is hard. If your kids eat junk food or watch TV all day, don’t beat yourself up. There’s always tomorrow! Do your best and try again.

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV, EKG and more.

Source: American Heart Association, “What parents can do to protect kids from heart disease”

The Impact of Stress on Heart Health

3 years ago by tims Leave a Comment

We all know that chronic stress can significantly impact mental health. But did you know that stress can also harm your physical health? It’s true – researchers have long known of a link between chronic stress and heart disease, among other ailments. What, exactly, is the impact of stress on heart health? And how can you manage stress in order to minimize that impact?

Heart Disease and Stress

Stress causes inflammation, high blood pressure, and other negative reactions in the body. These, in turn, raise the risk of heart disease and stroke. In addition, stress often causes us to adopt unhealthy coping mechanisms, such as binge drinking, smoking, eating unhealthy foods, overeating, and more.

How to Minimize the Impact of Stress on Heart Health

The best way to lower the potential negative impact of stress on heart and overall health is to find healthy ways to manage stress. Try to eat well, drink enough water, and get more physical activity. Focus on high-quality sleep. Spend time with family and friends. Try yoga, meditation or journaling. If feelings of stress continue to affect your daily life and routine, talk to your doctor. It’s never a bad idea to ask for help!

Five Ways to Become More Resilient

Protect the hearts of those you love! Register for a CPR training course today.

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV, EKG and more.

This is an updated blog post that was originally published in 2020.

Tips for a Heart-Healthy Grill

3 years ago by tims Leave a Comment

As summer winds down, now is the time to check off the last boxes on your summer bucket list. Go to the beach or the pool, dine al fresco with family and friends, head out on a road trip, harvest the garden, go for a bike ride, or just enjoy the warm weather! If a backyard barbeque is in your end-of-summer plans, we have tips on how to grill the heart-healthy way.

Heart-Healthy Grill Tips

According to the American Heart Association, there are a few easy steps you can take to make your grill more heart-healthy.

Choose a Leaner Protein

In general, it’s a good idea to grill healthier meats like chicken and fish. If you’re grilling beef, try to choose a leaner cut. You can even marinate and grill tofu!

Reduce Grilling Time

The longer that fatty muscle meat, such as beef or pork, is cooked, the more harmful chemicals it accumulates. To reduce grilling time, cut meat into smaller pieces or pre-cook it ahead of time.

Add Veggies to the Grill

Corn is great on the grill, but it’s not the only vegetable that works well for grilling. Onions, zucchini, peppers, sweet potatoes, summer squash, carrots, beets, and even lettuce are great options. Grilling enhances the flavor and texture of vegetables, and makes them satisfying and delicious.

Choose Healthy Sides

Whatever you choose to cook on the grill, choose heart-healthy sides to make the meal healthier overall. Look for whole wheat buns and salads made with low-sodium ingredients.

What’s the best way to protect the hearts of those you love? Learn CPR! Find a HeartCert location near you, or register for a virtual CPR certification course.

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV, EKG and more.

Heart-Healthy Hybrid Work

3 years ago by bwadmin Leave a Comment

Over the last few years, employees have adapted to remote work. Some love the freedom and solitude of working from home, while others have been itching to get back into the office. In an effort to strike a balance, many companies have adopted hybrid work setups, with a few days in the office each week and the others at home.

Now, employees must figure out a new routine for hybrid work – and how to stay healthy, happy, and productive in each setting. We have a few tips.

How to Maintain a Healthy Hybrid Work Routine

heart-healthy hybrid work — photo credit: @benchaccounting accessed 7/1/22 via CC0

According to the American Heart Association, workers should maintain the same healthy work habits, no matter the setting. These include:

Create a healthy workspace. Make sure you have an ergonomic setting with good lighting and a supportive chair. While working from the couch can feel like a nice break, it can cause harm in the long term.

How to Start a Walking Routine

3 years ago by bwadmin Leave a Comment

Walking is one of the easiest, most accessible, and lowest-impact exercises you can do. You don’t need any special equipment – just a pair of shoes and a sidewalk. And walking is an incredibly effective way to improve your health, lower stress, manage weight, and gain a variety of other health benefits.

What’s the Easiest Way to Prevent Heart Disease? Physical Activity.

It’s easy to incorporate walking into your daily routine. To get the most health benefits out of your movement, remember this acronym: FIT.

Improve Heart Health with a FIT Walking Program

the health benefits of walking — photo credit: @esdesignisms accessed 5/11/22 via CC0

According to the American Heart Association, there are three things to keep in mind when starting a walking routine: Frequency, Intensity, and Time.

Frequency

It’s not necessary to set and maintain a rigid walking schedule. What’s more important is avoiding sedentary behavior. If you find yourself sitting for long periods of time, break them up with a walk.

Intensity

Researchers advise walking at a speed of 3 mph or higher. However, if you’re going uphill or are on difficult terrain, a slower speed will carry the same benefits. If you’re not able to walk at that speed, don’t stress – do what you can, and work up to it!

Time

Federal guidelines recommend at least 150 minutes of moderate intensity exercise every week. You can break this up however works best for you, whether that be 5 30-minute walks or a series of shorter walks. As we’ve discussed, even small bursts of physical activity provide significant benefits for heart health. What matters is that you stay active!

Do you want to protect the hearts of those around you? Sign up for a HeartCert CPR training course! We offer in-person, hybrid and virtual CPR courses to meet your needs. Register today!

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV, EKG and more, in Minnesota and throughout the United States.

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

How Alcohol Impacts Heart Health

The Impact of Alcohol on Heart Health

How Much Alcohol is Safe to Drink?

What About Red Wine?

The Bottom Line: Moderation is Key

Heart-Healthy Habits to Establish in Childhood