February is American Heart Month




February is American Heart Month! According to The National Heart, Lung, and Blood Institute, lifestyle and habits can create Heart Healthy Living.


Eat Healthy Foods


Eat vegetables, protein-rich foods (like fish, nuts, and eggs), and oils and foods high in monounsaturated and polyunsaturated fats (like avocados, nuts and seeds, salmon, and tofu).


Limit Unhealthy Foods


Sodium: Limit sodium intake. Adults and children over age 14 should eat less than 2,300 milligrams of sodium a day. Read labels and opt to cook with herbs and spices instead of salt.


Avoid Trans Fats: Read nutrition labels and avoid “trans” fats. These are found in desserts, microwave popcorn, frozen pizza, stick margarine, and coffee creamers.

Limit Added Sugars: Limiting added sugars will make more room in your diet for nutrient-rich foods. Added sugars are in soft drinks, cookies, ice cream, frozen desserts, jams, and other sweet treats.

Instead, drink water and unsweetened drinks. Eat unsweetened snacks and deserts. If eating sweetened food or drinks, limit portion size.


Limit Alcohol: Talk to your doctor about how much alcohol you drink. Drinking alcohol, which has calories, can increase weight, raises blood pressure, and raises risks of other diseases.


Increase Physical Activity


Physical activity can help you lose weight, improve physical fitness, and decrease heart disease risk factors. It even improves mental health!


Physical Activity Guidelines for Americans recommends that each week, adults get at least:

  1. 2 hours and 30 minutes of moderate-intensity aerobic activity (for example, 30 minutes 5 days a week), or

  2. 1 hour and 15 minutes of vigorous-intensity aerobic activity (for example, 25 minutes 3 days a week), or

  3. A combination of both moderate-intensity and vigorous-intensity activity.


Long Valley Health Center Cares for Your Heart


Primary care physicians at LVHC provide a wide range of Medical Services, like detecting and managing high blood pressure and promoting chronic disease prevention. Additionally, LVHC has a seasonal community garden. In summertime, come walk through our garden, enjoy the outdoors, and pick some vegetables for your next meal.


Also check out our list of community resources that can help with accessing healthy foods year round.






CONTACT US

For Life-Threatening Emergencies, Call 911.

For After-Hours Medical advice only, call 888-214-3763

Long Valley Health Center

50 Branscomb Rd,

Laytonville, CA 95454

Phone: 707-984-6131

 

Long Valley Dental Clinic

51 Branscomb Rd,

Laytonville, CA 95454

Phone: 707-984-8222

 

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Long Valley Health Center

P.O. Box 870

Laytonville, CA 95454

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