Today's episode clips:
Heart Health Myths:
Step 1: MYTH 1: I feel fine, so I don't have to worry
It's recommended that you get your blood pressure checked at least once a year. High blood pressure is known as the silent killer, and is the #1 risk for stroke and heart attack
Step 2: MYTH 2: If you have heart disease, you should eat as little fat as possible
While you should avoid trans fats, you can benefit from monosaturated fats which have been shown to improve blood cholesterol levels. These include olive oil, avocados and some nuts (almonds, pistachios, cashews, pecans and hazelnuts)
Since the human body cannot make Omega 3 - which is known to lower bad cholesterol levels and reduce the risk of stroke – taking an Omega-3 fish oil supplement is also recommended. The Webber Naturals Triple Strength Omega 3 is a convenient one per day formula with a clear softgel that enhances absorption and prevents the fishy aftertaste.
Step 3: MYTH 3: Heart disease is really a man’s problem
According to the Heart & Stroke Association, heart disease is the leading cause of premature death for women.
While the telltale sign of a heart attack is extreme chest pain, women are somewhat more likely to experience shortness of breath, nausea/vomiting and back or jaw pain. Other symptoms women should look out for are dizziness, lightheadedness or fainting, pain in the lower chest or upper abdomen and extreme fatigue.A woman's risk of heart disease and stroke increases during menopause because the ovaries slowly stop producing the hormone estrogen, which is heart-protective. This may lead to: Increased body fat above the waist, and affect the way the body handles sugar, a precursor condition to diabetes.
Some tips for weight management and blood sugar regulation are:
Control your portion size: Eating more of low-calorie, nutrient-rich foods, such as fruits and vegetables, and less of high-calorie, high-sodium foods, such as refined, processed or fast foods.
Fill your diet with colourful fruits and vegetables to provide heart-healthy antioxidants and essential nutrients.
Increase your fibre! Most people lack fibre in their diets - the average person eats only 12 g of fibre a day and we should aim for 30 grams of day. Eat more fibre rich foods like legumes, whole grains, seeds, fruits and vegetables.Increase in LDL (bad) cholesterol and triglyceride levels and a decrease in HDL (good) cholesterol.
Some tips for managing cholesterol and triglyceride levels include:
Fibre is once again important for lowering cholesterol and triglycerides, but we also need to focus on fats! As discussed in Myth 2 – we need good fat!
Statin drug therapy may deplete the production of important nutrients such as Coenzyme Q10. Coenzyme Q10 is an important antioxidant that improves energy for the heart and may help to lower cholesterol and blood pressure.
Tendency toward higher blood pressure. There are many foods that can help to lower high blood pressure that include:
Heart and Stroke encourages people to eat a healthy diet, control salt intake, and be physically active to lower blood pressure. The latest results from the DASH study – Dietary Approaches to Stopping Hypertension – has confirmed these recommendations, providing more encouragement for people to choose a healthier diet. Research has shown that following a plan for healthy eating can reduce the risk of developing high blood pressure and lower already elevated blood pressure:
A diet based largely on plants is ideal. By eating vegetables, fruits, whole grains, beans, seeds, nuts and vegetable oils, you get the potassium, calcium, magnesium, fiber, protein and limited sodium needed to control your BP. You should also restrict sweets, sugary beverages and red meats.
Celery contains a phytochemical called phthalides which relaxes the tissues of the artery walls to increase blood flow and reduce blood pressure. Celery stalk salt content is low, and you also get fiber, magnesium and potassium to help regulate your blood pressure, as well. To get the benefit, you should eat roughly four stalks – one cup, chopped – of celery daily.
Chocolate: Flavanols, which are found in chocolate, seemed to promote the dilation of blood vessels, which in turn can lower blood pressure. Choose dark chocolate with a high cocoa content and only a piece or two a day is required.
Other nutrients such as Omega 3 fatty acids, Coenzyme Q10 and magnesium have been shown to help decrease blood pressure, so many nutrients have more than one purpose.
Step 4: MYTH: If you have heart disease you need to take it easy
Physical activity is always a good idea to help with blood pressure and to make your feel more energetic and relaxed. You may experience better health, improved posture and balance, stronger muscles and bones, more confidence and a more positive outlook on life.
Because physical activity makes you feel better about yourself, you're more likely to make healthy lifestyle choices and avoid unhealthy ones such as smoking, overeating or drinking too much alcohol.
Asian Tuna Burgers with Grilled Pineapple
15-Minute Mediterranean Fish Dish
To order Erin's book, Mourning Has Broken, click here
Nanny Robina's tips for online safety
Set rules. Decide how much time you're comfortable with your children being online and which sites they may go to.
Teach them to protect their privacy settings ... and check them periodically. Have conversations from a young age.Ask your child about the apps and websites they use. Reassure them that they can always talk to you.
Never be afraid to set rules with your children, that your children won’t like ... be prepared to fight the fight.
Don’t allow your children to take their devices to bed. Tell them, Hand them over, as they venture to bed .. bed is for sleep ... not texting.
A software called mSpy allows parents to see what their children are sending on Snapchat, as well as who they're calling, texting, emailing and where they are. The parent must download the software onto their child's phone first. Once it is installed, they can see the messages on their own device.
Stranger danger tips
SCENARIO 1. Practice ‘what if’ scenarios - and tell your kids what they should do if you ever become separated in a public area, or if they get approached by a stranger to go look for his dog; a car pulling up and the driver asking for directions; ice cream man inviting you into their truck... any situation that you can come up with.
SCENARIO 2. Select an easy to remember, yet obscure, password. Teach your children that anyone who tries to offer them a ride home (“Your mom told me to come get you”) or claims there’s an emergency (“Hurry! Your dad is in the hospital!”) must know the secret codeword. If the person doesn’t know the codeword, they can’t be trusted. Get them comfortable with using the phone to dial 911 in the case of an emergency. Make up a song to help them memorize their phone number.
SCENARIO 3. It’s important to teach your kids that adults will not turn to a child for help. Talk about the danger signs such as a grown-up pulling up alongside them in car asking for directions or an adult trying to enlist their help in search of a lost pet or child.
Explain to your children that any location that’s isolated like the backyard woods, parking lots, or dark street ways should not be entered alone.
SCENARIO 4. Encourage your children to play with others. There is safety in numbers. Perpetrators are less likely to approach children who are in a group or with another child. Help your children identify which stranger they can trust, such as a policeman, a mom with other kids, a waitress, or a store clerk.
SCENARIO 5. All strangers are not bad. It’s crucial to communicate to your children that it’s hard to tell if someone is a good stranger or a bad stranger simply by looking at them. Teach your kids that safety overrules manners. Let them know it is okay to speak up when they feel uncomfortable. Arm your children with phrases such as, “I don’t know you. Get away from me!”
To order Cat & Nat's Mom Truths, click here
Join the conversation