Vim & Vigor - Winter 2009 - North Mississippi - (Page 24)

nutrition ❋ THE BENEFITS “Along with healthy weight and regular physical activity, an overall healthy diet can help to lower blood pressure and cholesterol levels and prevent obesity, diabetes, heart disease and stroke,” says Yuling Hong, M.D., Ph.D., associate director for science at the Centers for Disease Control and Prevention’s Division for Heart Disease and Stroke Prevention. ❋ DIETARY DETAILS The CDC recommends the Dietary Approaches to Stop Hypertension (DASH) diet. This eating plan is low in saturated fat, cholesterol and total fat. It emphasizes fruits, vegetables and fat-free or low-fat dairy products and includes whole grains, ﬁsh, poultry and nuts. The diet also is higher in potassium—which, according to Hong, can reduce the effects of salt on blood pressure levels—as well as magnesium and calcium. ❋ CAUTION! Put down the salt shaker! “Having a high-salt diet can lead to high blood pressure, and high blood pressure increases your risk for heart disease and stroke,” Hong says. Also, avoid or minimize as much as possible processed foods, which provide nearly 77 percent of sodium consumption in the American diet. stress management ❋ THE BENEFITS Getting a handle on stress will help control an emotional factor that affects heart health. During times of stress, arteries constrict and your blood clots faster, which can reduce blood supply to the heart. Stress also increases the likelihood of having irregular heartbeats and the rate at which blockages clog up your arteries, independent of your diet. ❋ DE-STRESSING STRATEGIES Consider doing mindful activities such as tai chi and Transcendental Meditation. A scientiﬁc literature review published in 2006 in the European Journal of Cardiovascular Prevention and Rehabilitation found that these activities showed promise as stress-reduction techniques for those at risk of heart disease. Yoga also has been found to reduce anxiety in people suffering from hypertension and heart disease. ❋ CAUTION! If you decide to try yoga, make sure that your instructor is registered through Yoga Alliance and that he or she knows anatomy and biomechanics, suggests Argie Tang, a New York-based yoga instructor of 33 years. Also, you may want to opt for a smaller class so that you can receive more attention from your instructor. vim & vigor · winte r 2 009 PHOTOGRAPH BY ACIK/DREAMSTIME

Table of Contents for the Digital Edition of Vim & Vigor - Winter 2009 - North Mississippi

Vim & Vigor - Winter 2009 - North Mississippi
Contents
Opening Thoughts
Our Newest Addition
Diabetes Check
Model Behavior
Is it a Sign?
Your Heart: The Owner's Manual
Independence Days
Sidney Poitier
The Right Stuff
Watch and Learn
Up to Speed
Pedi-cures
Shining Stars
Back in Action
Digest This
Healthy Bites
Catch the Spirit

Vim & Vigor - Winter 2009 - North Mississippi