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Family Fitness Tips

Family Fitness Tips

June 1, 2021 By Leave a Comment

An unhealthy family is an unhappy family. We’re not being dramatic. Studies show that unfit, unhealthy people are prone to anxiety and depression. Take a leadership role in getting your family fit with these health tips. 

Be the example.

Nothing teaches your kids healthy habits like seeing you follow them yourself. Let them see you working out, staying active, and eating well. It’s guaranteed to inspire them to do the same.

Serve healthy meals. 

Young children are still developing their palates so be patient if they refuse to eat their veggies at first. “Sneak” in healthy foods if you can’t get them to eat by making fun meals like butternut squash mac n cheese and buffalo cauliflower. Make healthy pizzas together on thin crusts made of pita and other healthier choices than flour (try cauliflower!) and let the kids toss on the healthy veggies. Avoid unhealthy toppings like pepperoni and sausage. Go for tomatoes, peppers, spinach, and other veggies. Cheese is okay, you need dairy in your diet. Just avoid adding extra to your pie. 

Find fun ways to stay active. 

Sign everyone up for a fun class like Zumba or Yoga so you can stay fit together. Join a bicycling group or walking club. Head outside to the garden and teach your kids about science while getting healthy and showing them how fun it is to grow your own food. 

Make a schedule.

You’re more likely to do exercise or attend a fitness class if it’s on the calendar. Add it in with your ball games and recreational classes to make sure you do it. 

Set fitness goals. 

Again, you’re more likely to do it if you’ve set a goal to achieve. Make your goals simple and easy to follow so you don’t get overwhelmed and quit. Build up to harder goals to keep it going. 

Keep your feet healthy.

Happy feet move better. Lotion them up, have your partner massage them and vice versa and do it regularly. 

Don’t skip working out because you’re stressed. 

That’s an even better motivation to work out your problems. Wallowing and avoiding moving will send you to an anxious, depressive place. Avoid it by staying active and eating healthy. 

Don’t forget Doggo. 

Walking the dog is a perfect way to keep your pets fit and you, too. Daily walks are necessities for dogs to be happy and healthy. What better way to start working out than with the best puppy partner ever?

You’re off to a good start by reading this article. Now take those tips and get the family moving!

Filed Under: Health News, Wellness Tagged With: , ,

What You Need to Know About Children’s Mental Health

May 25, 2021 By Leave a Comment

Children’s mental health affects all aspects of their lives including their physical health, school success, and success at work and in society. However, out of the estimated 15 million children who could be diagnosed with a mental disorder, only 7 percent will receive the professional services they need. One way to increase this number and get more children the appropriate care is through education about children’s mental health disorders. 

Factors Affecting Children’s Mental Health

Several risk factors can affect a child’s mental health. Some children are born with genetic and biological factors which increase their risks for mental health disorders. Environmental factors like a child’s home life and where they live can also put them at a greater risk. Relationships with family members, teachers, fellow classmates, and other important people in a child’s life affects their mental health as well. 

Most Common Types of Children’s Mental Health Disorders

Understanding the signs and symptoms of mental health disorders affecting children helps parents to get their child the help they need. The following conditions are the most common children’s mental health disorders diagnosed today. 

  • Anxiety
    • Signs of anxiety include being afraid when away from parents and extreme fear of specific situations.
    • Social anxiety in school and fear of the future or of bad things happening are also common symptoms. 
    • Children with anxiety may suffer from repeated panic disorder episodes with symptoms including but not limited to sudden, unexpected, extreme fear, trouble breathing, pounding heart, and/or dizziness, shakiness, or sweating. 
  • Depression
    • Symptoms include feeling sad, hopeless, or irritable. Other signs are:
    • Changes in sleeping or eating habits.
    • Changes in energy, from being tired or sluggish to tense or restless.
    • Inability to focus or concentrate.
    • Feeling worthless, useless, or guilty.
    • Infliction of self-injury or self-destruction.
  • ADHD
    • Signs of ADHD (Attention Deficit Hyperactivity Disorder) such as a lack of focus and forgetting things easily are also accompanied by other symptoms such as:
    • Being prone to daydreaming often.
    • Impulsiveness
    • Fidgeting and/or talking too much
    • Trouble getting along with others
    • Making careless mistakes
  • Obsessive-Compulsive Disorder
    • OCD consists of having unwanted thoughts, images, or impulses that occur over and over again causing stress or anxiety. 
    • Other obvious signs include having to think or do something over and over again or perform a ritual following certain rules to stop obsessive thoughts. 
  • Oppositional Defiant Disorder
    • Children who act out so seriously that their behavior causes problems at home, school, or with peers may be diagnosed with ODD.
    • Behaviors of ODD include often being angry or easily losing one’s temper, arguing with adults or refusing to comply with rules set by authority figures, and being resentful or spiteful.
    • Children with ODD may also be easily annoyed by others or attempt to annoy others themselves, and they may also blame others for their mistakes or misbehaviors. 
  • Conduct Disorder
    • Conduct disorder occurs when a child persistently shows a pattern of aggression towards others and violates rules and social norms at home, school, and among peers.
    • Children with conduct disorder may display behaviors such as running away from home, staying out past curfew, skipping school, lying, causing damage to other people’s property, and being aggressive toward others. 
  • Post-Traumatic Stress Disorder
    • Some children recover quickly from trauma while others suffer long-term effects with a condition known as PTSD, or post-traumatic stress disorder.
    • Signs of PTSD include reliving the traumatic event over and over again, having nightmares or difficulty sleeping, and becoming upset over memories of the event.
    • Other symptoms may also occur such as intense, ongoing sadness, irritability, angry outbursts, and being easily startled. 
    • Children with PTSD may also become withdrawn or lack positive emotions. 

If you believe your child is suffering from a mental health disorder Mantachie Rural Healthcare can help. Dial 662-282-4226 to request an appointment with our behavior health specialist. 

Filed Under: Children's Health and Wellness, Health News, Mental Health Tagged With: ,

Minority Health and Diabetes

April 27, 2021 By Leave a Comment
minorities and type 2 Diabetes

Two 2018 reports from the Office of Minority Health outlined the higher rates of type 2 diabetes among minorities than non-Hispanic white Americans. Specifically, non-Hispanic African-Americans were 60 percent more likely to be diagnosed with diabetes than non-Hispanic white Americans. Non-Hispanic black Americans were also twice as likely to die from diabetes as non-Hispanic Caucasian Americans. In the same year, Hispanics in the U.S. were 70 percent more likely to be diagnosed with diabetes than white Americans and they were also 1.3 times as likely to die from the same disease as non-Hispanic whites. 

Why are minorities in America more likely to develop type 2 diabetes than white Americans? 

Social disparities among minorities are the most common culprits. The inability to afford or access healthy foods as well as poor access to healthcare providers and gyms are just a few reasons why minorities struggle to maintain their health. These struggles are especially evident in rural areas where public transportation and access to local medical providers are few and far between. 

What is the healthcare community doing to help minorities have better health?

The CDC has implemented several programs to address social health disparities among minorities. They have partnered with private and public organizations to develop the National Diabetes Prevention Program. However, enrollment among minorities into this program has been low so the CDC has also funded 10 national organizations to start new in-person and online programs in underserved areas. Participants of the program work with a trained lifestyle coach to learn how to eat healthily, exercise properly, and make good lifestyle choices.  

While national organizations like the CDC are doing what they can to bring better health to minorities across the US, Mantachie Rural Healthcare is doing our part to provide diabetes care and education to all people groups in our rural community, including minorities. We offer an income-based sliding scale for healthcare, free monthly diabetes education courses, and access to a dietitian and other health professionals to help our patients learn how to become healthy. To schedule your first visit with us, dial 662-282-4226 or click here to request an appointment. 

Filed Under: Health News, Wellness Tagged With: , ,

How to Lower Your Risk of Oral Cancer

April 9, 2021 By Leave a Comment

Around 54,000 Americans are diagnosed with oral cancer each year. This potentially deadly cancer can’t always be prevented but you can significantly lower your risk of developing the disease. Before we dive into how you can lower your risk for oral cancer, let’s take a look at its causes and symptoms.

Symptoms of Oral Cancer

Physical signs of oral cancer include:

  • A lip or mouth sore that won’t heal
  • A white or reddish patch inside the mouth
  • Loose teeth
  • A growth or lump inside the mouth
  • Mouth pain
  • Ear pain
  • Difficulty or painful swallowing 

Causes and Risk Factors

Oral cancer occurs when cells inside the mouth experience a mutation in their DNA. This mutation is typically caused by:

  • Tobacco use of any kind
  • Excessive alcohol use
  • Excessive sun exposure to the lips
  • Human papillomavirus
  • A weakened immune system

Though factors like a weakened immune system can’t always be helped, most of the risk factors associated with oral cancer can be prevented with healthy lifestyle choices. The Mayo Clinic suggests making the following lifestyle changes to  lower your risk of developing oral cancer. 

  • Stop or don’t use tobacco of any kind, including vapes, cigarettes, cigars, and chewing tobacco. Tobacco exposes cells inside the mouth to dangerous cancer-causing chemicals. 
  • Avoid drinking alcohol or only have a drink in moderation. Alcohol irritates the mouth’s cells making them more vulnerable to cancer. Moderate alcohol use in healthy adults includes no more than one drink a day for women of all ages and men over age 65 and one to two drinks per day for men under age 65. (Note: We do not advise drinking alcohol on any level. However, this information provided by Mayo Clinic is important for those who intend to only drink moderately.)
  • Avoid excessive sun exposure to the lips. Wear a wide-brim hat and sit under an umbrella if you are going to be outdoors for an extended period of time. Don’t forget to pick up an SPF chapstick at your local dollar or drug store for easy lip protection. 
  • See your dentist regularly and follow proper daily oral care guidelines. You should brush your teeth at least twice a day and floss daily. You may also use an oral rinse to boost your cleaning efforts. 

Visiting your dentist regularly helps detect early signs of a problem like oral cancer and keeps your mouth healthy with professional cleanings. If it’s been a while since your last dentist appointment, there’s no better time than right now to schedule your next appointment. Click here to request a visit.

Filed Under: Health News Tagged With: ,

The Warning Signs of COPD

March 23, 2021 By Leave a Comment

Chronic obstructive pulmonary disease, better known as COPD, is a chronic inflammatory lung disease causing obstruction in the lung’s airways. The United States sees more than 3 million cases of COPD each year. COPD is known as a smoker’s disease–90 percent of patients are former smokers. However, nonsmokers can also develop COPD from secondhand smoke and exposure to environmental irritants and pollutants. In rare cases, nonsmokers develop COPD simply because of their DNA. 

Early Warning Signs of COPD

The earliest signs of COPD are so mild that many people chalk up their symptoms to getting older. If left untreated, COPD can lead to chronic bronchitis, emphysema, and even cancer. The first and most common symptoms of COPD include:

  • Shortness of breath in everyday activity
  • Wheezing
  • Chest tightness
  • Constant coughing
  • Producing large amounts of mucus
  • Feeling tired or fatigued
  • Developing frequent colds or flu

Though there is no cure for COPD, getting a diagnosis and treatment early is the key to living a healthier, normal, longer life. If your disease is allowed to progress, you’ll soon experience advanced symptoms such as:

  • Swollen legs or fee due to fluid build-up
  • Weight loss
  • Less muscle strength/endurance
  • Morningtime headaches
  • Blue or grey lips or fingernails

In addition to these symptoms, you may also develop chronic bronchitis, emphysema, or cancer. Chronic bronchitis is the most common problem for COPD patients. It’s characterized by a “smoker’s cough”, or a nagging cough with mucus, that is worse in the mornings and during damp, cold weather.

Diagnosis and Treatment

COPD can be diagnosed by your general healthcare provider using your personal and family health history, a physical exam, a blood test, or the Spirometry breath test, the main test for COPD. The Spirometry test finds problems related to COPD before symptoms occur, and it can also help determine the stage of the disease. A chest x-ray may also be performed to rule out other possible causes of symptoms such as pneumonia. 

Treatment for COPD begins with quitting smoking. Simply quitting smoking can help slow or stop damage to the lungs from COPD. Following a healthy diet and exercise plan (walking is the best exercise for COPD) can also improve symptoms. In addition to these lifestyle changes, your doctor may also prescribe long-acting and short-acting bronchodilators to treat your symptoms. Corticosteroids may also be prescribed occasionally when symptoms worsen and antibiotics may also be prescribed for infections. People with COPD are more prone to lung infections than those without the disease. 

Patients with advanced stages of COPD are often prescribed oxygen therapy to help them stay active without feeling tired or out of breath. Oxygen therapy also protects the brain, heart, and other organs. In more serious cases, surgery such as a bullectomy or lung volume reduction may be necessary. These procedures remove the diseased part of the lung, allowing healthy tissue to perform better and make breathing easier. Patients with extreme cases may require lung transplant surgery for survival. 

As you can see, COPD is a very serious disease that can also be prevented or slowed in most cases. The providers at Mantachie Rural Healthcare can help you stop smoking and also diagnose COPD if you are showing symptoms. To make an appointment with one of our providers, dial 662-282-4226.

Filed Under: Health News Tagged With: , ,

What is Social Pain and Why It’s More Common Than Ever

March 15, 2021 By Leave a Comment

Social pain isn’t a term one hears often. But in the last year, the number of people suffering from social pain is greater than ever due to the effects of the pandemic. Social distancing, unexpected deaths from covid-19, canceled events and plans, and political unrest are just a few contributors to the increased number of people experiencing social pain. 

What is Social Pain?

Social pain refers to the painful emotions caused by situations involving other people. Emotions include but are not limited to feeling rejected, alone, ostracized, devalued, abandoned, disconnected, and grief. A study by the University of Sao Paulo suggests the pandemic has caused a substantial spike in social pain. Social pain is often a reaction to the loss of relationships by way of rejection, abandonment, moving away, death, etc. Social distancing and quarantining has increased the negative emotions associated with social pain due to the lack of contact with people whose relationships we value. 

The Benefit of Social Pain

Like physical pain, the function of social pain is to alert us to threats to our social well-being. In turn, these emotions will deter us from doing things that undermine our relationships. Social pain often leads us to make more effort to maintain intact relationships.

How to Cope with Social Pain

Social pain is not unmanageable. In fact, most steps taken to treat these negative emotions are done at home. The first step to managing social pain is to accept that what you are feeling is real. These feelings are completely normal but do not indicate something is wrong with you. However, these emotions may mean your social connections are not where you want them to be. 

Managing your thoughts is the next step. Learning to train your thoughts away from the source of your pain keeps you from wallowing in your feelings. Find an interesting distraction like a hobby, music, reading, working out, or even watching a compelling movie or television show. Practicing meditation is another way to train your mind to control your thoughts. 

Social pain responds to sensorial experiences which means doing something as simple as moving your body or resting can take your mind off your pain. Looking at beautiful and colorful things, listening to music, taking a warm bath or shower, and even grabbing a hug from a loved one or pet living in your home can ease feelings of social pain. 

Finding ways to connect with others is also essential. The more personal and direct the communication is, the better it works to treat social pain. Video chats and phone calls work best but email and texts are better than nothing at all. Reminiscing with old photos, letters, or messages as well as thinking about positive memories of your loved one can also take away negative feelings. 

Of course, if your social pain lasts longer than two weeks or more with no relief, seek help from your healthcare provider. Mantachie Rural Health Care provides both medical and mental health care and can help you get over the hump of social pain. Click here to request an appointment now. 

Filed Under: Health News, Mental Health, Wellness Tagged With: , , , ,

Could ‘COVID Tongue’ Be Latest Unexpected Symptom of Virus?

March 1, 2021 By Leave a Comment

Keeping track of all the possible symptoms of COVID-19 is a full-time job. One British scientist claims at least 20% of his patients experience less common symptoms that aren’t officially recognized by the CDC. And we all know at least one person who experienced no symptoms at all. A Spanish study recently found 10% of patients with COVID also had some type of oral health problems such as mouth sores or ulcers. The term “COVID tongue” has been used to describe this uncommon issue, but whether or not it’s actually associated with the virus is debatable.

First, the Known COVID Symptoms

Let’s talk about what we know. The most commonly recognized symptoms of COVID-19 typically show up 2-14 days after exposure and include: 

• Fever or chills

• Cough

• Shortness of breath or difficulty breathing

• Fatigue

• Muscle or body aches

• Headache

• New loss of taste or smell

• Sore throat

•Congestion or runny nose

•Nausea or vomiting

•Diarrhea

While this isn’t an exhaustive list, most symptomatic patients experience at least one of these problems, which usually prompts them to be tested for the virus. 

COVID Tongue: Is It Real?

Doctors don’t argue that mouth sores or a swollen, discolored tongue may be part of your struggle in a COVID-19 infection, but whether it’s a symptom of the virus remains to be seen. Most doctors agree you won’t typically experience only oral symptoms. 

Some medical providers speculate that oral symptoms could be caused by steroids and other medications prescribed to combat the virus which may lead the way for a thrush infection. The tongue also has a lot of ACE2 receptors, which are targeted by the COVID-19 virus in the lungs. So it’s possible the virus could be present in the mouth as well. Another theory is that COVID-19 activates another virus like the herpes simplex virus which results in mouth ulcers.

On the other hand, oral symptoms could be the result of allergies, irritants, another infection or something you ate.

How to Protect Your Oral Health

Whether you have COVID-19 or not, caring for your oral health is never the wrong answer. Brushing and flossing regularly as well as eating healthy foods and drinking plenty of water helps keep your mouth healthy whether we’re in a pandemic or not. It may also protect your mouth and teeth from unwanted damage should you find yourself with a COVID infection. And, as a reminder, you can continue to protect your overall health by not socializing in large groups, wearing a mask, washing your hands frequently and remaining socially distanced.

If you’re experiencing oral health problems without any other symptoms of COVID-19, make an appointment with our dental clinic. Any new mouth sores should be treated by your dentist. If you’re experiencing symptoms of COVID-19, we can help you find the right diagnosis and create a treatment plan. Request an appointment online, or call our office at (662) 282-4226 . 

Filed Under: Coronavirus, Health News Tagged With: , , , ,

Foods That Help You Focus

February 24, 2021 By Leave a Comment

Brain food. We’ve all heard the phrase. But is brain food a real thing? Can you improve your brain’s overall ability to think, focus, and recall memory with your diet? The short answer is yes, you can! Turns out a number of foods and beverages can improve your brain health and provide other health benefits as well. 

Caffeine and Glucose Offer Brain Power in Limited Moderation

Believe it or not, caffeine and sugar glucose–not table sugar, but naturally occurring sugars like those found in fruits and vegetables–are brain-powering foods as long as you have them in limited moderation. A cup of coffee helps you be more alert while a glass of orange juice or other fruit juice offers a quick brain boost. Limiting the amount of caffeine and sugar is essential–too much of either can impair your memory and concentration. 

Breakfast is Key

Many studies have proven that people who eat a healthy breakfast perform better overall than those who don’t eat breakfast. A good, brain-powering breakfast consists of high fiber whole grains, dairy, and fruit. Healthy proteins are also encouraged but don’t think any breakfast will do. Dining on high-calorie breakfast meals can actually hinder your concentration. 

Fish = Good for Your Heart and Mind

Fish is a superfood for good reason. The poultry of the sea is an excellent source of omega-3 fatty acids, nutrients that are vital to both your brain and heart health. In fact, eating two servings of fish a week can lower your risk of dementia and stroke, and other age-related conditions. 

Nuts, Seeds, and Dark Chocolate for Brain-Healthy Snacks

Need a quick pick-me-up for the afternoon lag? Reach for a handful of nuts or an ounce of dark chocolate. Nuts and seeds are rich in vitamin E while dark chocolate is full of brain-enhancing antioxidants. Like caffeine and natural sugar, eat these foods in strict moderation. Just one ounce of each of these foods per day is all you need to improve your brain health.

Don’t Forget the Whole Grains and Avocado

If guacamole is a lunchtime favorite, you’re in luck. Fruits like avocados improve blood flow, which improves all other functions in your body including the brain. Along with whole grains, avocados lower your risk of heart disease and decrease bad cholesterol as well, making them both superfoods you should include in your regular or daily diet. 

Brain-Protecting Blueberries

Need another superfruit to add to your diet? Blueberries may just be the most super of all the superfoods. This tiny round fruit may protect the brain from damage from free radicals–the kind of damage that leads to dementia and other age-related conditions. Blueberries may also reduce the effects of Alzheimer’s disease, dementia, and similar diseases. 

Bagel Up for a Big Day

Lox and bagel sandwiches may not be a thing here in the South but head anywhere north of the Mason-Dixon line and you’ll find this breakfast meal in every bakery or restaurant that sells a bagel. A “lox” is a brined salmon fillet. As it happens, experts recommend preparing for a big day by eating a whole-grain bagel with salmon for breakfast and washing it down with a glass of juice and cup of coffee for maximum brain power. Perhaps it’s time to add lox and bagel sandwiches to a Southern menu near you!

As always, consult with your provider or dietitian before beginning a new diet. Want to get a better check on your brain health? The new year is a great time to schedule your annual wellness visit. Click here to request an appointment now. 

Filed Under: Health News, Wellness Tagged With: , ,

The Long-Term Effects of Covid-19

February 17, 2021 By Leave a Comment

Most survivors of Covid-19 recover in a few weeks. An estimated 30% of patients, however, continue to experience side effects from Covid-19 long after the acute illness is gone. Even those with mild cases of the disease are susceptible to long-term effects, although older people and those with serious medical conditions are most likely to suffer extended symptoms. People with long-lasting effects of Covid-19 may refer to themselves as “long-haulers” or refer to their symptoms as “long covid”.

Common Long-Term Symptoms

The most common long-term symptoms of covid are fatigue, shortness of breath, cough, and joint or chest pain. Other less common symptoms reported by patients include:

  • Muscle pain or headache
  • Pounding or fast heartbeat
  • Problems with memory, concentration, and sleep
  • Loss of smell or taste
  • Skin rash or hair loss

Other Long-Term Symptoms

In addition to these symptoms, Covid-19 can cause lasting damage to the lungs, heart, or brain. The virus can cause significant damage to the heart muscle resulting in an increased risk of heart failure or complications. Pneumonia associated with this virus can also damage the alveoli, tiny air sacs in the lungs that help us breathe, leading to breathing problems. Covid has also led to the development of strokes, seizures, and Guillain-Barre syndrome, a condition causing temporary paralysis. These serious conditions can even affect young people with the virus. 

Blood clots are another serious long-term complication of Covid-19. Experts believe small blood clots are the likely culprit of covid-related heart problems while large blood clots can damage the lungs, legs, liver, and kidneys. Covid-19 is also linked to weakened blood vessels that leak and develop problems for the liver and kidneys. 

Covid-19 is also linked to problems with mood and fatigue, including the development of chronic fatigue syndrome. Chronic fatigue syndrome is a condition in which fatigue symptoms worsen with physical activity or exercise and are not relieved with rest. Some patients also report depression and other mood problems following a bout of covid.

Although all these symptoms are serious, the World Health Organization (WHO) says patients experiencing long-covid are not contagious. 

As you can see, Covid-19 can lead to significant and even deadly long-term effects, and anyone can become susceptible to these lingering immune responses. The best ways to ensure you and your loved ones don’t suffer from the effects of covid is to continue practicing social distancing, wash or sanitize hands often, and wear a mask in public places. And now that a vaccine is available, we encourage you and your family to get immunized as soon as the vaccine is available to your age group. 

If you are experiencing symptoms related to Covid-19, contact your Mantachie Rural Health Care provider immediately to schedule an appointment and self-quarantine until your visit. If you are in need of an appointment, click here to contact us now. 

Filed Under: Coronavirus, Health News Tagged With: , , ,

Foods That Cleanse the Arteries

February 10, 2021 By Leave a Comment

What you eat matters, especially when it comes to your body’s potential for a heart attack. Red meat is notoriously linked to clogged arteries or atherosclerosis. Unhealthy fats like saturated fat and trans fat as well as sugar are also linked to an increase for a heart attack. 

But what about foods that lower your risk of a heart attack? Do they exist? We’ve got great news. Yes! You can cleanse your arteries and improve your heart health by changing your diet to include heart-healthy superfoods. 

You Can’t Go Wrong with Mediterranean

There’s a reason why the Mediterranean diet is popular with all health experts and has outlived the plethora of fad diets that have emerged over the years. The Mediterranean diet is actually good for everyone, even those on special diets because the recommended foods are practically the healthiest Earth has to offer. The diet is centered around plant-based foods including fruits, veggies, herbs, nuts, beans, and whole grains. Seafood, dairy, poultry, and eggs are added in moderation. Unhealthy fats and sugar are avoided although red meat is allowed on a limited occasion. 

Eat the Rainbow

Skittles tells us to taste the rainbow, but we encourage you to eat the whole rainbow when it comes to fruits and vegetables. A heart-healthy plate consists largely of fruits and veggies in a rainbow of colors with limitations to starchy vegetables like potatoes and sweet potatoes. 

Go Nuts

Nuts are the perfect healthy snack to get you through the afternoon slowdown. They’ll give you a boost of energy, and they’re good for your heart, too. Just don’t go too crazy. An ounce of nuts a day is all you need. 

Fishing for Clean Arteries

Fatty fish like tuna, salmon, mackerel, and herring are perfect when you want a taste of meat on your plate. You can enjoy two servings of fish a week. 

Beans and Legumes

Beans, lentils, and peas are an essential part of a heart-healthy diet. They contain proteins, vitamins, and minerals, which is why they are a great alternative to meat for vegans and vegetarians. 

Don’t Forget the Olive Oil

Extra virgin olive oil is the go-to cooking oil and salad dressing for those following a heart-healthy diet. Toss out the ranch dressing and vegetable oil and pick up this versatile food instead. 

Whole Grains

Grains should be consumed in their whole, unprocessed form, according to health and nutrition experts. Whole grains have more fiber than processed grains, and they can also help balance blood glucose levels. 

A heart-healthy diet works best in conjunction with a heart-healthy lifestyle which includes daily exercise or activity and refraining from unhealthy habits like smoking. As always, consult with your provider before beginning a new diet. 

Annual wellness visits also lower your risk of a heart attack by giving your provider a chance to perform key tests that detect silent signs of a heart problem. To request your annual exam, click here. 

Filed Under: Health News Tagged With: , , ,
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