Advice to Living a Heart-Healthy Life

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February is American Heart Month, so let’s raise awareness and support for heart health in the fight against heart disease!

According to the American Heart Association, heart disease is the number one killer in the United States, and it is the leading cause of death worldwide. There are many risk factors that impact your chances of having heart disease. The National Institutes of Health (NIH) states that preventing heart disease starts with knowing what your risk factors are and what you can do to lower them.

Some risk factors for heart disease include:

  • high blood pressure
  • high blood cholesterol
  • obesity
  • diabetes
  • smoking
  • lack of physical activity
  • unhealthy eating behaviors

These risk factors can be managed or changed. Some risk factors that cannot be changed include age, sex, and family history of heart disease.

If you have any questions or concerns about potential risk factors, please check with your NOAH healthcare provider!

Nutrition can impact your heart health

Heart disease is often preventable when people make healthy changes, including diet and how much activity or exercise they get. Living a heart-healthy life means knowing your risk factors and making good choices to protect your heart and stay healthy. Here are some heart-healthy nutrition and exercise tips:

  • Choose heart-healthy foods and eat a diet that is balanced with whole grains, fruits and vegetables, and lean protein sources.
    • Try to have at least half of your grain intake come from whole grains such as 100% whole wheat bread, oatmeal, brown rice, and quinoa.
    • Aim for 1-2 cups of fruit daily
    • Aim for 1-3 cups of vegetables daily
  • Choose fat-free or low-fat dairy products when having milk, cheese, or yogurt.

Foods to enjoy

  • Lean meats such as 95% lean ground beef or pork tenderloin, or skinless chicken or turkey (limit red meats to one time per week)
    • Fish such as salmon and tuna (try to eat fish as least once per week)
    • Eggs
    • Nuts, seeds, tofu, tempeh, edamame
    • Legumes such as beans, lentils, and chickpeas
  • Incorporate foods that are high in monounsaturated and polyunsaturated fats (good fats):
    • Olive oil or avocado oil
    • Fish and seafood
    • Nuts and seeds
    • Nut and seed butters
    • Avocados

Foods to limit

  • Limit high sodium foods. Adults and children 14+ should eat less than 2,300 mg of sodium daily.
    • Read food labels and choose foods that are lower in sodium. Look for low sodium, reduced sodium, or no salt added on the food label.
    • Choose fresh, whole foods whenever possible and try to avoid processed foods such as frozen meals.
    • Avoid the saltshaker and flavor foods with herbs and spices instead.
  • Limit saturated fats.
    • Saturated fat is usually found in animal-based proteins such as fatty beef, pork, and chicken skin.
    • It is also found in full-fat dairy products such as whole milk.
    • Butter, lard, coconut and palm oils also contain saturated fats (replace with olive oil).
  • Avoid trans fats.
    • Trans fats can be found in margarine, shortening, processed sweets, baked goods, and some fried foods.
    • Avoid foods with “partially hydrogenated oil” on the ingredient list such as cookies, pastries, baked goods, biscuits, crackers, and frozen dinners.
  • Limit foods that are high in added sugars
    • Sugar-sweetened drinks such as soda, fruit juice, sweetened coffees, and energy drinks
    • Sweets and desserts
  • Limit Alcohol

Registered Dietitian Nutritionists provide nutritional care and guidance for patients with nutrition-related conditions like diabetes and pre-diabetes, cardiovascular disease, weight management, digestive issues, food allergies, and more.

If you have any nutrition questions or need help developing a heart healthy diet plan, please reach out to one of the dietitians here at NOAH and make an appointment today!

Dental Tips for Healthy Smiles

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We know it’s not always easy to get kids to practice good dental hygiene. However, it’s a good idea to assess your family’s oral health habits year-round and, if needed, make adjustments to ensure everyone stays on track. Here are a few tips that will help you encourage your little ones to practice oral health at a young age, setting the foundation for healthy adult teeth.

Change Toothpastes

If you are having a difficult time getting your child to brush, consider changing things up a bit with a new toothpaste. Not all kids like the minty taste of adult toothpastes. Children’s mouths are more sensitive and the tingling sensation associated with a minty toothpaste can often create a burning sensation. Instead, help your child to select a more kid-friendly toothpaste with a fun taste, such as bubblegum. Browse toothpastes containing the American Dental Association seal of approval here.

Buy a New Toothbrush

It is always a good idea to change out toothbrushes at least a couple of times per year and after you have been sick. Let your child pick out a special toothbrush they are sure to use. Cool designs, characters, and interactive components will have your child reminding you when it’s time to brush.

Make it Fun

Make brushing time feel like less of a chore and more like playtime by playing a song when your child is brushing his or her teeth. The American Dental Association recommends brushing two times a day for two full minutes. This is about the same length as a song. Have your child select a song of their choice and play it during brushing time.

Check out this video for brushing tips from NOAH Dental Hygienist Jane Root

Make Brushing a Group Activity

Whatever your child sees you do, he or she will want to do as well. By brushing your teeth together, you set a good example and can encourage your child to develop good brushing habits.

Encourage Flossing

Flossing can be challenging, even for adults. To make the process easier for your child, consider using small flossers that are made just for them. Try flossers with bright colors and animal shapes.

Implement a Reward System

Kids are often motivated to complete chores when offered fun incentives. Try using NOAH’s free printable daily tracker to keep track of each day that your child brushes and flosses. At the end of each week, let your child choose a healthy reward. Implementing a reward system is a great way to encourage and make dental health fun.

Reduce Dental Visit Anxiety

It is not unusual for some children to be afraid of a visit to the dentist. Help your child feel more comfortable by setting a positive example and avoiding the use of negative words, such as pain or hurt.

Schedule a visit with your NOAH dental provider today!