Benefit to Being Overweight and Over 70
New research indicates using body mass index (BMI) as a tool to measure health risk in older individuals may not be so accurate.
What is BMI
Body mass index is calculated using an individual’s height and weight. Weight in kilograms is divided by height in centimeters squared. BMI is frequently used to assess overall health. The World Health Organization established four BMI categories:
3 Activities to Burn Calories in the Great Outdoors
Take your fitness routine outside! Here are three activities you can add to your week for fun with friends/family and calorie burning to reach your health goals.
Calories burned for each of these warm-weather activities:
Freestyle Fitness – Swim laps
Take you kids to the pool and swim laps while they play. Swimming works the entire body, toning your chest, back, abs, arms, and shoulders.
Calories Burned per 30 minutes = 238 calories
3 Foods to Lower Cholesterol
Here are three foods you can incorporate into your diet to promote a lower cholesterol.
1. Navy Beans
Navy beans are a great source of dietary fiber. Dietary fiber promotes a lower cholesterol level, specifically soluble fiber which can lower LDL cholesterol 1% for every 1-2 grams of soluble fiber consumed daily. Aim for 25-35 grams of dietary fiber daily. Cooked navy beans provide 6 grams of fiber per ½ cup.
Some additional sources of dietary fiber include broccoli, oatmeal, blueberries, and brown rice.
3 Foods to Lower Blood Pressure
Here are 3 foods containing nutrients that promote a lower blood pressure:
1. Sweet potatoes
Sweet potatoes are a rick source of potassium. Adequate potassium intake is essential to balance sodium and promote a lower blood pressure. The recommended ratio of potassium to sodium is 5:1. Increasing potassium intake can result in a blood pressure reduction of ~5 mm Hg systolic and ~2.5 mm Hg diastolic.
High Blood Pressure – 4 Frequently Asked Questions
High blood pressure is a serious condition that requires treatment. Here are answers to four frequently asked questions you need to know.
What is high blood pressure?
Blood pressure equals the force pushing against your artery walls when your heart beats and when it rests. The systolic pressure is the force against artery walls when your heart beats (contracts), while the diastolic pressure is the pressure against your artery walls when the heart relaxes (between beats).
High blood pressure is a reading equal to or greater than 140/90 mm Hg. A reading between 120-139/80-89 mm Hg falls within the pre-hypertension category. A blood pressure below 120/80 mm Hg is considered normal. High blood pressure is typically diagnosed after more than one elevated blood pressure reading.
Why is high blood pressure dangerous?
2 Foods to Lower Cholesterol
To begin promoting lower cholesterol you want to replace these less healthy food choices with heart healthy options.
Here are 2 foods you can add to your diet to promote a lower cholesterol:
1. Atlantic Salmon
Salmon is a rich source of omega 3 fatty acids. Omega 3’s have many benefits, some of which include decreased lipoprotein A, lowered triglycerides, reduced blood pressure, elevated HDL cholesterol, and decreased risk of blot clots.
Some additional sources of omega 3 include fish, ground flaxseed, and walnuts.
