Category: Health

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Best Exercises for Heart Health

Man swimming laps for cardio exercise

Physical activity is an important part to living a long, healthy life because it keeps your heart healthy. Now, whether you have a healthy heart or not, it is always a good idea to do some exercises that focus on strengthening your heart. Along with the actual workout, stretching before and after is always recommended to avoid injury.

American Heart Association Recommendations

According to the American Heart Association (AHA), 150 minutes of moderate cardio activity per week is recommended for adults and currently only one in five adults are achieving this goal. For those who want a challenge, the AHA also recommends that if you don’t have 150 minutes to spare, you can exercise for 75 minutes per week, but the activity has to be intense.

Moderate Cardio Exercises

1. Fast Walking

To keep your workout at a moderate intensity, you’ll want to stay around the 2.5 miles per hour mark. This will ensure you aren’t going too easy on your heart, but you are also not putting too much stress on it.

2. Water Aerobics

One benefit of belonging to your local fitness center or YMCA is being able to use their pool all year round. Many places even offer water aerobics courses which is a great heart healthy exercise.

3. Biking

When biking, you will want to keep your pace to less than 10 miles per hour to remain at the moderate level of working out. Focusing on pace and your breathing will help condition your body, making it easier every ride.

Intense Cardio Exercises

1. Running/Hiking

Running or hiking uphill is one of the easiest ways to get your heart rate up and will push you into the intense cardio category. Being aware of your target heart rate (220 minus your age) is a great way to make sure you get the most out of your workout.

2. Jump Rope

Jumping rope is another great way to increase your heart rate and get a fun workout in. Setting a length of time and a specific amount of sets will help you hit your goal.

3. Swimming Laps

Opposite of water aerobics, swimming laps will push your heart to work much harder, pushing you into the intense cardio workout category.

Dr. Barbara Edwards, Princeton internist practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center.

Sources:

American Heart Association

John Hopkins Medicine

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Staying Active During the Winter

Exercise in the winter

Staying physically active during the winter can become difficult as the temperatures are frigid, there is snow on the ground and just in general, motivation levels are lower due to the winter season. Choosing to stay snuggled up next to the fireplace with a cozy blanket and a good book is much easier than heading outside to work out. Below are some tips to stay physically active during the winter, keeping your heart healthy!

Stay Warm

When the temperatures are absolutely frigid, stay inside to work out. Explore new classes like yoga and pilates to help you stay fit during the winter. If you have a spacious room or basement, exercises like jump rope, push-ups and sit-ups are a great way to get your heart rate up and get a good workout in. There are so many great workout how-to videos on YouTube to help get you motivated. If you really want to sweat it out, add a couple of layers to your workout gear to maximize your session. Though you may not be sweating as much during the winter, be sure to stay hydrated and drink lots of water too.

Get Creative

If you’re tired of sitting in the house and want to get out, there are so many activities you can do to get your heart rate up. Activities like bowling, roller skating and walking your local mall all can help get your heart rate up and are great indoor activities. Find out more about these activities and other tips from American Heart Association. When the weather permits, feel free to bundle up and go for a light jog or fast walk outside – your body will thank you for the brisk fresh air outdoors.

Dr. Edwards, Princeton internist, practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center.

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5 Surprising Foods That Are Actually Unhealthy for You

Unhealthy colorful candies

Don’t be fooled by foods that may seem “healthy.” With labels that say “all natural” and “low calorie”, people are often led to believe that they are making good choices with their food. Often, these labels are misleading and could actually lead to a dramatic spike in your blood sugar, increase blood pressure, or contribute to your waistline. These five snacks are commonly misconceived to have health benefits, but in reality, provide barely any nutritional value.

Pretzels

Even though pretzels have less fat than chips, they provide little to no nutritional value. The white flour spikes your energy levels while leaving you hungry for more. Ingredients can include corn syrup, corn oil, and lots of salt. Plus, one serving of pretzels can take up a quarter of your days’ worth of sodium.

Trail Mix

Trail mix is another popular snack that many deem as “healthy.” This snack can add up to around 300+ calories per serving and is packed with added sugar and salt. Well portioned mixes with nuts, dried fruit, and no additives are a better alternative.

Protein Bars

Most protein bars are just candy bars with added protein and can be anywhere around 300-400 calories with outrageous amounts of sugar. Don’t let the packaging fool you; read the ingredients list and nutrition facts on the bar to see what you’re actually putting into your body.

Rice Cakes

This snack may trick you into thinking it’s healthy because of the low-calorie count. Like pretzels, these snacks provide little to no nutritional value. The flavored cakes add sugar, fat, and other ingredients that are doing no good for your body.

Veggie Chips

While veggie chips may seem like a more appealing option than traditional potato chips, they have just as much salt and fat. The nutritional value from the vegetable is gone through the frying or baking process. Eating actual vegetables is always the way to go!

Dr. Barbara Edwards, Princeton internist practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center and also serves as Medical Director of the Bristol-Myers Squibb Community Health Center.

Sources:

https://www.forbes.com/sites/jennifercohen/2012/07/25/14-healthy-foods-that-are-actually-bad-for-you/#5a9cab615b15

https://www.active.com/nutrition/articles/10-healthy-foods-that-are-actually-bad-for-you/slide-10

https://www.shape.com/healthy-eating/diet-tips/50-seemingly-healthy-foods-are-bad-you

 

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Why You Should Reduce Your Salt Intake

Reducing the amount of salt you are consuming is an important step to living a healthier life. On a low-salt diet, you should notice an increase in your energy levels, some healthy weight loss, and lower blood pressure. Hypertension, or high blood pressure, is the leading cause of heart disease and strokes in Americans. If that doesn’t make you want to reduce the amount of sodium in your diet, a study was recently published stating that microplastics were discovered in 90% of table salts sold to consumers. Though there are no known health effects of this finding, it raises the importance of being aware of what we put into our bodies. Here are my tips on how, and why, we should be reducing the amount of salt we consume.

Hypertension

The daily recommended salt intake for a healthy adult is no more than 2,300 mg, or one teaspoon according to the FDA. For those who suffer from high blood pressure, the recommended amount is just 1,500 mg per day which is also the “ideal” amount for all people according to the American Heart Association. To reduce the amount of salt in your diet, it is recommended that you replace processed foods by increasing the amount of fruits and vegetables in your diet. Choosing foods that are labeled “low sodium” is another smart step. For those who just love adding salt to everything, try exploring other herbs and seasonings to use. Taking the time to read the food labels and serving sizes is also important—they are there for a reason and tend to be overlooked.

Exercise & Energy

Once you have the healthy diet portion down, exercising daily will feel easier to do. When you fuel your body with healthy, whole foods, you’ll be in a better condition to incorporate cardio exercise, which is known to increase your energy levels. Fitting in your 60 minutes of daily exercise will be the next step to a healthier lifestyle. It is recommended to exercise earlier in the day rather than at night, as energy increases can impact your ability to fall asleep easily. Regular exercise and healthy eating habits both contribute to your body’s ability to reduce body weight, lower cholesterol levels, and get in control of hypertension.

Dr. Barbara R. Edwards is a doctor of Internal Medicine in the Princeton, New Jersey area – practicing at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center.

 

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Healthy End of Summer Dessert Recipes

Eating healthy and staying fit throughout the summer tends to be more difficult as many summer nights are spent with family and friends at the local ice cream stand. We all know how tempting and delicious dessert can be, but we also know how unhealthy it is. Dessert in the U.S. tends to be full of sugar and high in fat content—but isn’t that what makes it taste so good? These desserts listed below are just as tasty as traditional desserts but are far better for your health. Full of fruits, low-fat foods and natural sugars, these desserts are some of the best!

1. Vegan Chocolate-Drizzled Frozen Banana Bites

These delicious frozen banana treats are the perfect summer dessert. Not only are they easy to make, containing only 3 ingredients, but they taste great too. Frozen bananas can taste a bit like ice cream and you can store them for future nights. Low-calorie, one bite is just 58 calories, containing only 3g of fat.

Find the recipe here.

2. Pineapple Nice Cream

 

 

Because of the hot weather, ice-cream is likely the most popular dessert to have during the summer. Though it is tasty, traditional ice-cream can be very fattening. This healthy, fun twist on ice-cream is a great way to satisfy those cravings. The ingredients are all natural with no added sugars, but the sweetness of the pineapple takes care of your sweet-tooth. The recommended serving size is ½ cup and that is just 55 calories and 0 grams of fat!

Find the recipe here.

3. Mango Tiramisu

Packed with flavor, this mango tiramisu is a twist on the traditional Italian dessert. A healthier choice, the mango shares a bowl with Greek yogurt, whipped topping and agave syrup. The combination of these ingredients might make the version of tiramisu tastier than the original! The nutrition facts are just as impressive, a serving size of 2/3 cup is just 147 calories and 3 grams of fat.

Find the recipe here.

Dr. Barbara Edwards, Princeton internist, practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center.