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Blog By Donna

A Knoxville Lifestyle & Mom Blogger


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7 Things You Can Do To Live A Heart Healthy Life

By: Donna Chaffins | Date: July 17, 2019 | Categories: Health and Fitness

I collaborated with St. Joseph® Low Dose Aspirin to create this post. All personal opinions and thoughts within this post are my own.

Since my husband and I turned fifty we’ve really been trying to take control of our health. And yes, we should have always been living a heart-healthy lifestyle, but better late than never. It’s also why we have taught our son from the beginning the importance of good health.

Regardless of your age, though, it’s never too late to start.

My husband and I have two risk factors that we can’t do too much about and that’s genetics and age. We cannot control our genetics, so if our parents, grandparents, great-grandparents (and on down our family tree), have/had heart disease or other cardiovascular conditions we are at risk as well.

In my case, my mother has high blood pressure and peripheral arterial disease and my father has high cholesterol and experienced a heart attack last year. At my last annual physical my doctor said I was borderline high cholesterol.

He said that I don’t need to take medication now, and hopefully won’t need to as long as I live a healthy lifestyle.

Put a Little Love in Your Heart

Ask your doctor if you should take a low dose aspirin

I also keep St. Joseph® Low Dose Aspirin in my medicine cabinet since my doctor recommended keeping a low dose aspirin handy at all times, just in case, because of my family history.

My husband’s father has high blood pressure and my husband does as well. My husband’s doctor prescribed a medication that he takes to help control his blood pressure. His grandparents also had heart disease and his maternal grandfather died of a heart attack.

My husband’s doctor also recommended he take a low dose aspirin every day due to his high blood pressure and his family history. St. Joseph Low Dose Aspirin is a great way to put a little love in your heart.

However, be sure to speak with your physician about your overall health and if the potential benefits of a daily low dose aspirin regimen is right for you. It’s critical to speak with your doctor before beginning, stopping, or changing an existing aspirin regimen.

The other risk factor we cannot control is our age. The older we get the more we are at risk of heart disease. Men have a higher risk than women until the age of sixty-five. After sixty-five, the risk is about the same for both sexes.

The good news is there are some things we can control. There are things we can do to live the best lives we can and be heart healthy…

7 Ways to Live a Heart-Healthy Life

Heart-Healthy Diet

A heart-healthy diet of vegetables, fruit, and lean meat like chicken salad.

Eating a diet of fresh fruits and vegetables, lean protein, and good fats, as well as cutting out sugar and bad fats, or at least eating them in moderation is a great way to live a heart-healthy lifestyle.

Eating legumes, nuts, and avocados are great heart-healthy food choices and cutting down on red meat is another heart-smart choice.

Exercise

Exercise like walking for 30 minutes a day 5 times a week for a heart-healthy life

One of the best things you can do for your heart is exercise. The American Heart Association recommends 150 minutes of moderate-intensity aerobic exercise weekly which equates to 30 minutes a day, 5 times a week. Also, add in 2 hours a week of strength or resistance training. Gradually increase the amount and intensity of your workouts over time.

Be sure to talk to your doctor before starting any new exercise program.

Maintain A Healthy Weight

Standing on bathroom scales to maintain a heart healthy weight.

Being overweight or carrying excess fat (especially belly fat) is associated with an increased risk of heart disease. The good thing about eating healthier and exercising is that you will lose weight.

You can look up BMI calculators to see what your healthy weight range is and how much weight you should lose if any. Then work to maintain that weight.

Stress Less

Stress less with yoga for heart healthy lifestyle

It’s unclear if stress itself contributes to heart disease, but chronic stress definitely leads to behaviors that do lead to heart disease. Chronic stress can cause us to overeat and make unhealthy food choices; it can lead to inactivity, as well as unhealthy habits like smoking and drinking alcohol to relieve the stress, which in turn can lead to high blood pressure and/or high cholesterol.

If you find yourself stressing a lot there are several things you can do manage stress, like meditation, yoga, reading a book, or taking a long bath. Whatever you find that helps you calm down, it’s worth doing for your overall health.

Sleep More

Sleep for heart health

There is plenty of evidence to suggest that adequate sleep (7-8 hours a night) leads to a lower risk of heart disease. But most of us get less than that. While you’re working on living a heart-healthy life, incorporate steps that will help you get more sleep each night. Like…

  • Don’t consume caffeine late in the day.
  • Be consistent about when you get up in the mornings and when you go to bed at night.
  • Set your bedroom temperature to 70 degrees (or cooler).
  • Turn off all electronics/devices.
  • Exercise, but not too close to bedtime.

These are just a few things you can try to help you get better sleep.

Monitor and Control Blood Pressure

As I mentioned earlier my husband has high blood pressure (or hypertension). Before he started medication his blood pressure was dangerously high. He usually keeps his blood pressure in the normal range now with medication, diet, and exercise. He also makes sure to monitor his blood pressure once or twice a month, just to keep it in check.

High blood pressure can lead to heart attacks and heart failure, so living a healthy lifestyle and managing his blood pressure is very important.

Because of my family history of hypertension and heart disease, I check my blood pressure once a month. As you can see from the photo above, my blood pressure was 106/60 when I took it yesterday, which is great, but high blood pressure is a silent killer, and why it’s a good idea to check it at least once a month as we get older.

Kick Bad Habits

Neon bad habits sign to kick bad habits for a heart healthy life

It’s 2019 and we all know by now that smoking is very bad for you. If you smoke, now is the time to quit. Avoiding all tobacco products and second-hand smoke is one of the most preventable causes of heart disease. And there are wonderful resources out there to help you quit if you want to.

Heart-Healthy Life

The seven ways you can live a heart-healthy life above are common sense really, but in the hectic lifestyles many of us live nowadays, it doesn’t hurt to remind ourselves of the things we need to do for our heart health.

We should love ourselves and our loved ones enough to ‘put a little love in your heart’. The best way you can love your heart and those you love is to educate yourself on the benefits of a low dose aspirin regime.

Taking a daily-dose aspirin is right for my husband, but remember, talk to your doctor to see if a daily low dose aspirin is right for you. If so, St. Joseph Low Dose Aspirin is easily accessible right off the shelf at all major retailers.

St. Joseph Low Dose Aspirin

You can grab coupons to save on St. Joseph Low Dose Aspirin here.

This site does not constitute the practice of medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific medical needs.

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Oven Fried Ritz Sour Cream and Onion Chicken Legs Recipe

By: Donna Chaffins | Date: July 16, 2019 | Categories: Recipes
oven fried

This is a sponsored post. All opinions and this delicious oven fried chicken legs recipe are 100% my own. I try to find ways to make traditional fried foods healthier by either making them oven fried or using an air fryer. Since my family loves drumsticks, I usually make them in the oven. It cuts […]

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No Churn Chocolate Ice Cream Recipe

By: Donna Chaffins | Date: July 15, 2019 | Categories: Recipes
no churn chocolate ice cream

My family loves ice cream. You will almost always find ice cream of some kind in my freezer. On the rare occasion when we have run out of ice cream, I will make homemade ice cream. No churn chocolate ice cream is one of my  favorites to make. I mean, who doesn’t love ice cream […]

Why Whole Natural Almonds Are My Go-To Snack

By: Donna Chaffins | Date: July 12, 2019 | Categories: Family and Health
almonds

This post was sponsored by Blue Diamond® as part of an Influencer Activation and all opinions expressed in my post are my own. I’m a busy mom on the go and it’s not always easy to grab a healthy snack. I’m on a high-protein, lower-carb diet, which means I try to stay away from junk […]

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TeaWell and Celestial Seasonings at Walmart + Printable Coupon

By: Donna Chaffins | Date: July 10, 2019 | Categories: Deals

This post is sponsored by Savings.com. All opinions about TeaWell and Celestial Seasonings at Walmart are 100% my own. There are a few things I do for myself every day for my overall health and wellness. I want to be the best me I can be, so I know how important “me” time is. One […]

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Black Friday in July Sale at Macy’s + HUGE Giveaway

By: Donna Chaffins | Date: July 9, 2019 | Categories: Deals

This post is sponsored by Savings.com. All opinions about the Black Friday in July sale at Macy’s are 100% my own. I’ve got some awesome news! You don’t have to wait until December for a huge Black Friday sale. It’s Christmas in July with Macy’s Black Friday in July sale this Friday, July 12th. Black […]

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Understand Your Customer Needs with Survey Software for Small Businesses

By: Greg Chaffins | Date: July 7, 2019 | Categories: Business
Survey Software

This is a sponsored post. All opinions about survey software for small businessess are 100% my own. When it comes to running a successful business, one of the most important things you need to do is to understand the needs of your customers. This is true even if your business is a fortune 500 company […]

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In too deep? Consider These Bankruptcy Alternatives with Trout Associates

By: Greg Chaffins | Date: | Categories: Financial
Debt Consolidation

This is a sponsored post. All opinions about bankruptcy alternatives are 100% my own. Sometimes debt can become overwhelming, to the point that there seems to be no way out. While it may seem that declaring bankruptcy is the only solution, there are other alternatives to consider before you go down that path. Here are some […]

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John Wayne All July With the Duke Days of Summer on INSP + Giveaway

By: Donna Chaffins | Date: July 2, 2019 | Categories: TV
Duke Days of Summer

This post is in partnership with the INSP Network. All opinions of John Wayne and the Duke Days of Summer on INSP are 100% my own. John Wayne and the Duke Days of Summer on INSP My dad was and still is, a huge fan of westerns. To this day, if there is a western, […]

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5 Things You Need To Know About Rebuilding Your Financial Portfolio after Filing for Bankruptcy

By: Donna Chaffins | Date: June 26, 2019 | Categories: Money Talk
bankruptcy

In life, sometimes things don’t go as planned. Financial difficulties such as the loss of income, huge medical bills and unpaid debts from large banks can leave you feeling overwhelmed and defeated. For some individuals, bankruptcy may be the only choice that they have to secure a better future for their family and have a […]

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