From My Heart To Yours

“According to my earnest expectation and hope that in nothing I shall be ashamed, but

with all boldness as always, so now also Christ will be magnified in my body,

whether by life or death”

Philippians 1:20

The blunt but honest truth

Every year, about 715,000 Americans have a heart attack. About 600,000 people die from heart disease in the United States each year—that’s 1 out of every 4 deaths. Heart disease is the leading cause of death for both men and women

Steps to a Healthy Heart

Reaching a Wellness Goal: The 4 D’s

Desire, Dedication, Determination, Discipline

Desire

Set a health and wellness goal

Set and Maintain a Healthy Weight

Have a concrete eating plan (NO DIET)

*Heart Healthy Food

Be Physically Active

Get adequate Amount of Rest

Reduce the level of stress in your life

See your primary care physician regularly for check-ups

One Beat at a Time

As you begin your journey to better heart health, keep these things in mind:

• Don't become overwhelmed. Every step brings you closer to a healthier heart.

• Don't go at it alone. The journey is more fun when you have company. Ask friends and family to join you. Have an accountability partner.

• Don't get discouraged. You may not be able to take all of the steps at one time. Get a good night's sleep and do what you can tomorrow.

• Reward yourself. Find fun things to do to decrease your stress. Round up some colleagues for a lunchtime walk, join a singing group, or have a healthy dinner with your family or friends.

Discipline

• Eat a healthy diet. Choosing healthful meal and snack options can help you avoid heart disease and its complications. Be sure to eat plenty of fresh fruits and vegetables—adults should have at least 5 servings each day. Eating foods low in saturated fat, trans fat, and cholesterol and high in fiber can help prevent high cholesterol.

• Limiting salt or sodium in your diet also can lower your blood pressure. For more information on healthy diet and nutrition

Discipline

• Maintain a healthy weight. Being overweight or obese can increase your risk for heart disease. To determine whether your weight is in a healthy range, doctors often calculate a number called the body mass index (BMI). Doctors sometimes also use waist and hip measurements to measure a person's body fat. If you know your weight and height, you can calculate your BMI

• You should also know your Body Fat Percentage. These two are very crucial in maintaining a healthy weight.

Discipline

Exercise regularly: Physical activity can help you maintain a healthy weight and lower cholesterol and blood pressure. The Surgeon General and the American Heart Association recommends that adults should engage in moderate-to-intense exercise for at least 30-45 minutes at least 5-6 days a week. Remember there has to be a day of rest. God rested on the 7th day.

Discipline

• Have your cholesterol checked. Your health care provider should test your cholesterol levels at least once every 5 years. Talk with your doctor about this simple blood test

Need to know about cholesterol

"Bad" and "Good" Cholesterol• Particles called lipoproteins carry cholesterol in the blood.

There are two kinds of lipoproteins you need to know about: LDL and HDL.

• Low-density lipoproteins (LDL) cholesterol make up the majority of the body's cholesterol. LDL is known as "bad" cholesterol because having high levels can lead to a buildup in the arteries and result in heart disease.

• High-density lipoproteins (HDL) cholesterol absorb cholesterol and carry it back to the liver, which flushes it from the body. High levels of HDL, or "good" cholesterol, reduce the risk of heart disease and stroke.

Reduce Those Levels Of “STRESS”

• High levels of stress can cause major changes in weight, energy levels and most of all issues with the heart.

• High levels of stress can cause hypertension or what we all know as “High Blood Pressure”

Check that pressure/Know your number

•120/80: that is the magic number

Dedication

•Honor God With Your Body

Determination

“Never Quit”

Expand your knowledge

• www.cdc.gov

• www.mypyramid.gov

• Your smart phone is smart for a reason. Utilize those apps.

QUESTIONS??

Leona Brown, BS,MDIV

Master Fitness Trainer

Octagon Fitness

octagonfitness@gmail.com

www.octagonfitness.co

www.octagonfitness.wordpress.com