February is American Heart Month, so we want to ask – how healthy is your heart? Heart disease is the leading cause of death for men and women in the United States. But the good news is, with healthy choices and the management of health conditions, heart disease can often be prevented. Make sure you are doing everything you can to keep your heart healthy and strong with the following tips for a healthy heart: 
 
1. Get a check up. In general, you should be getting a check up at least once a year. If it has been more than a year or you can’t even remember the last time you saw your doctor, now is a great time to get yourself checked out and get the right tests done to make sure your heart is healthy. Ask about blood pressure tests, cholesterol tests, diabetes screening and seek counseling if you need extra guidance. Learn about prevention for conditions you may be at risk for. Keep cholesterol and blood pressure in check. Cholesterol is one of the major controllable risk factors for heart disease and heart attack. When there is too much LDL (“bad”) cholesterol circulating in your blood, it can slowly build up in your arteries and create plaque that can narrow your arteries. If a clot forms, it can block a narrowed artery and a heart attack or stroke can happen. High blood pressure can damage your heart and arteries by placing too much pressure on them. This can cause microscopic tears in the walls of your arteries. If you are already at risk for heart disease, or take medication for blood pressure, high cholesterol or diabetes, follow the instructions carefully. Manage your symptoms and medications carefully with your doctor. 
 
2. Eat right. Having a healthy diet is great for your weight loss but can also help prevent heart disease and improve heart health. Reduce trans fats and steer clear of foods high in sodium. Look for foods with protein, fiber and Omega-3. Omega-3 fatty acids help reduce inflammation in the body and can prevent damage to bloods vessels that can cause heart disease. Salmon is a great source of Omega-3 (as well as many other vitamins and minerals) which makes it such a smart choice for heart health. Look for protein in legumes such as beans, peas and lentils. They are great for your heart because they have no cholesterol. Nuts such as walnuts and cashews are also extremely healthy sources of protein. Fruits with antioxidants like blueberries help remove free radicals (harmful molecules that can contribute to heart disease) with their powerful antioxidants. Spinach is one of the healthiest foods for your heart with Omega-3 fatty acids, antioxidants, vitamins and fiber. It has a particularly high amount of folate, which is important for building and maintaining healthy cells – especially red blood cells needed for heart health. Ground flaxseed is also high in Omega-3 and fiber and can be added to yogurt, quinoa and even mustard for an extra healthy meal or snack. 
 
3. Don’t smoke and limit alcohol use. Alcohol can increase the risk of high blood pressure and heavy drinking can weaken the heart muscle. Smoking is also a risk factor for high blood pressure as well as heart failure and coronary artery disease which can lead to heart attack. 
 
4. Exercise regularly. Check with your doctor first to know how much activity is good for you, but exercise is the best way to build a strong heart. Walking is the simplest way to get your blood pumping. Swimming, cycling, skating, and jumping rope are also great ways to move you body and step it up a little more. A class like Zumba or Soul Cycle can be a fun way to get your heart pumping, just make sure you can handle this cardio workout. Weight training and resistance bands will help you stay in shape and can increase “good” cholesterol, and working with a trainer can help make sure you get a personalized and safe work out. Yoga is also a great heart healthy activity that combines stretching, breathing and relaxation – something that is important to our last heart heath tip.
 
5. Limit stress. Identify your sources of stress such as anxiety, aches and pains, trouble sleeping, and fatigue. Learn techniques to reduce stress, like deep breathing, meditation, guided muscle relaxation and yoga. Get plenty of rest as often as you can. Clear your mind of nagging worries and let go of things you can’t control. Spending time stressing about other people or situations you can’t control will just take away all your energy and put stress your body. Take 10 minutes to get some air and take a break every day. Most of all, take care of yourself. 

~ Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

When it comes to losing weight and your immune system, the two go hand in hand and constantly affect one another. When you eat healthy and lose weight, your body is working at its best and you are more likely to have a strong and top performing immune system. But when you are overweight, your body struggles to keep itself healthy. Bad eating habits and overall poor health have been linked to diseases ranging from the common cold to cancer, heart disease and diabetes. A strong immune system and healthy body is especially important in the winter time when we are susceptible to colds, flus, pneumonia and other seasonal ailments.  

You know that heavy, sluggish feeling when you are overweight? Where you just feel like something isn’t right and your body is suffering. Being overweight is associated with being in a chronic state of inflammation, meaning you constantly feel bloated and uncomfortable. This chronic inflammation seems to promote a state of overstimulation of the immune system, which keeps your immune system from running normally. So while your body is dealing with the extra weight it is carrying, it can’t fight off diseases and infection. 

The good news is that a number of studies have shown that losing weight can reverse the damage done to the immune system. Not only will you feel better, but you may also improve your resistance to bacterial and viral infections when you immune system is able to work at its best. Losing weight has also been known to diminish or even alleviate certain diseases such as diabetes and sleep apnea. Some people are even able to stop taking certain medications because their body can take care of itself better. Many diseases affect us because of what we eat and they way we treat our bodies. When we are not eating clean and healthy, we are putting toxins in our bodies every day that clog our arteries, puts stress on our hearts, slows us down, and risk our health in so many other ways. 

One thing to keep in mind is that forceful and extreme weight loss can actually lower your immune system. Vigorous exercise or drastically lowering your caloric intake can affect your immune system and your body’s fat reserves, and leave you vulnerable and at risk for disease. This is why moderate exercise and healthy eating is always suggested. Your body needs time to adjust to your changing habits. According to one study, moderate caloric restriction increases longevity and boosts the immune system to help fight off chronic conditions. When you are trying to lose weight of course you have to restrict your normal eating habits. The bottom line is you always have to eat less, and it’s okay to be a little hungry. But you should never be starving. Eating clean and healthy foods and the right portions gives your body the nourishment it needs to be at a healthy weight and keep your immune system working at its best.

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018