Boost Heart Health with High Intensity Interval Training
Short bursts of high intensity interval training may provide a more realistic alternative for preventing and managing Type 2 diabetes, as well as promoting weight loss, according to a paper published in Obesity Reviews.
This was a meta-analysis, meaning researchers searched databases to review multiple studies examining the effects of high-intensity interval training (HIIT) on specific health parameters. In this case, 50 studies were included in the research, paying particular attention to insulin resistance, blood glucose, hemoglobin A1c, body weight, and cardiorespiratory fitness.
Researchers found short bursts of vigorous activity in quick succession to be more “effective” when compared to longer forms of exercise in regards to how the body uses and stores blood sugar.
A majority of individuals diagnosed with type 2 diabetes are also classified as overweight or obese. Type 2 diabetes impacts your entire body: vision, kidneys, heart, etc. If you have high triglycerides, this is an indicator for greater risk for developing type 2 diabetes.
Treatment plans for type II diabetes, high triglycerides, and weight management included diet and physical activity.
The effects of exercise on the body’s insulin sensitivity and ability to utilize blood sugar are well proven. The effects of exercise on weight management is debatable.
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Safe Exercise for Heart Disease
Exercise is beneficial for everyone, even those who have heart disease or have had a heart attack. Regular exercise can strengthen your heart, promote quicker recovery, and reduce dependence on medication.
Heart benefits of exercise include:
- Lower blood pressure
- Increased HDL cholesterol levels
- Reduced triglycerides
- Decreased LDL cholesterol levels
- Reduced symptoms of heart failure
- Improved circulation
- Stronger heart muscle
- Blood sugar control
- Weight loss
- Reduced angina
However, you do need to be cautious before starting an exercise routine if you have heart disease or have had a heart attack.
Discuss with your doctor first
It’s especially important to discuss exercise with your doctor if you recently had a heart attack, are experiencing chest pain/pressure or shortness of breath, have diabetes, or recently had a heart procedure.
Some questions to ask your doctor include…
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4 Heart Healthy Ways to Celebrate National Nutrition Month
March is National Nutrition Month. During this month, the Academy of Nutrition and Dietetics focuses attention on the importance of informed food choices and the role healthy eating and physical activity play in weight management and disease prevention.
Implement the 4 steps outlined below to move forward with your diet and lifestyle goals to promote heart health.
1. Plan ahead
A significant hurdle for improving food choices is time. The week is busy and as you run from one activity to the next, food preparation can fall to the side and you end up turning to quick and easy processed meals or dining out. There are choices that hinder achieving your goals.
Plan ahead by preparing meals in bulk on the weekends and freezing for quick, easy, healthy meal choices when you are in a crunch.
2. Clean out your cupboards
Don’t rely on willpower. Purge the unhealthy foods from your cupboards so they are not tempting you. Don’t use the excuse of my kids or spouse wants this on hand. If it’s not a good choice for you, it’s not a good choice for them. Save those less healthy options for special occasions, you don’t need to have them on hand constantly.
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5 Steps for Heart Health, Starting Now
On the road to heart health, start with weight control. Reaching and maintaining a healthy weight promotes overall health and prevents many diseases, including heart disease. Living with extra weight, puts an increased burden on your heart muscle. Being overweight or obese puts you at increased risk for high blood pressure, type 2 diabetes, certain cancers, and other health
Here are five additional steps you can take for heart health:
1. Exercise more.
Being inactive is a major risk factor for heart disease. Regular exercise, particularly aerobic exercise, has many heart related benefits. For example, exercise will strengthen your heart, improves circulation, and lowers blood pressure.
2. Cut back on salt.
Salt can hide in places you may not expect. Read food labels. For some individuals, a high sodium diet is linked to high blood pressure. High blood pressure puts excess work on the heart and can lead to stroke and heart failure.
3. Avoid trans fat.
Trans fat increase LDL cholesterol, increase triglycerides and lowers HDL cholesterol. The FDA no longer recognizes trans fats as “generally recognized as safe” for use in food. Read food labels and select heart healthy oil when cooking, such as olive oil or canola oil.
Reduce Your Heart Attack Risk
Is the deck stacked against you when it comes to genetics and heart disease? If so, I’m right there with you. However, this isn’t a pass to just say “oh well, nothing you can do about it” and proceed to live an unhealthy lifestyle.
Heart disease and heart attacks are for the most part preventable. Deaths due to coronary heart disease have significantly decreased since 1980.
Here are 5 steps you can take right now to beat the odds:
- Know your numbers
Go to the free health screenings to have your cholesterol and blood pressure checked. Discuss with your doctor to determine how often more in depth lab work should be completed. Ignorance is not going to help you.
For cholesterol, the American Heart Association provides the following recommendations:
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A Healthy Heart Equals a Healthy Mind
You’ve heard or read over and over that you have to eat right and exercise to keep your heart healthy. Well, not only do unhealthy habits impact your heart they also affect your brain.
French researchers studied 5,123 men and women over a 17-year period of time. Participants with the greatest number of unhealthy behaviors were three times more likely to have poor thinking abilities and twice as likely to have memory problems compared to those living healthier lifestyles.
There are four lifestyle factors associated with negative health effects:
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