Katz Health Tips, January 2017
1: Get Screened for Hypertension?
While some women with high blood pressure may have headaches, shortness of breath or nosebleeds, most have no signs or symptoms – even when blood pressure readings are dangerously high. Because high blood pressure is the most modifiable risk factor for heart disease and stroke, it’s important to obtain a blood pressure reading at least every two years starting at age 18. If you’re over 40, ask your doctor about getting your blood pressure checked on an annual basis.
2: Reduce Body Fat with Strength Training
Are you trying to lose a few pounds, but not seeing the results you want despite dieting and aerobic exercise? You may want to incorporate strength training into your weekly schedule. By strengthening muscles, you can boost metabolism and reduce overall body fat. You may also burn more calories after your workout. A study in the Journal of Strength and Conditioning Research found that women who completed an hour-long strength training workout burned an average of 100 more calories in the 24 hours afterward than those who hadn’t lifted weights. When it comes to strength training, form is more important than weight. Using three or five pound weights, slow, smooth lifts can help strengthen muscle groups safely.
3: Eat Fish to Help Your Heart
Fish is not only versatile, easy to prepare and flavorful, it’s also good for your heart! By eating two servings of fish per week, you may reduce your risk of developing heart disease. The American Heart Association recommends eating fish rich in omega-3 fatty acids at least two times a week to decrease your risk of heart failure and stroke. Fatty fish, such as salmon, sardines, tuna and herring contain the most omega-3 fatty acids.