Buzz, Body, and Bites Newsletter February 2025

Take ‘Steps’ to a Healthy Heart

According to the Centers for Disease Control and Prevention, heart disease is the number one cause of death in the United States (Heart Disease Facts, 2024). One significant step that can be taken to lower the risk of heart disease is to have a consistent exercise routine. Multiple studies have shown that regular exercise can significantly reduce the risk of experiencing a life-threatening cardiac event. Exercise has been proven to have many positive effects on the health of the heart. Some well-known benefits of exercise are that it helps lower blood pressure, reduces inflammation throughout the body, decreases the risk of developing diabetes, and assists in maintaining a healthy body weight (Exercise and the Heart, n.d.).

Studies have also shown that a combination of resistance training and aerobic activity is the most beneficial for heart health. Aerobic exercise is an activity that increases your heart rate, which in turn, improves circulation. Improved circulation then helps to lower blood pressure and heart rate. With lower blood pressure and lower heart rate, the heart does not have to work as hard. Improved aerobic fitness can help improve cardiac output, which is how effectively the heart pumps. The recommended amount of moderate activity that one should do is at least 150 minutes per week. Brisk walking, bike riding, and running are examples of aerobic exercise that would be considered as moderate activity (3 Kinds of Exercise that Boosts Heart Health, n.d.).

Resistance training is also vitally important for having a healthy heart. Resistance training helps make positive changes to body composition. High levels of body fat are another risk factor for heart disease. This type of exercise helps build muscle and reduce body fat. Studies have also shown that when combined with aerobic exercise, resistance training can help improve LDL cholesterol. At least two nonconsecutive days of resistance training is the goal. Examples of easy resistance training exercises that could be done at home would be using dumbbells, hand weights, or resistance bands (3 Kinds of Exercise that Boosts Heart Health, n.d.).

While flexibility doesn’t directly contribute to a healthy heart, it is an essential part of being able to safely perform aerobic exercise and resistance training. Stretching is used to improve the musculoskeletal system. By improving this system, the body is less likely to experience cramping and pain while exercising. Focusing on flexibility also helps reduce the risk of falls as we age. To do the type of exercise proven to improve heart health, flexibility and stretching needs to be done prior to all physical activity. (3 Kinds of Exercise that Boosts Heart Health, n.d.).

Always talk to your doctor about concerns prior to starting any new exercise routine or with any concerns about your heart health.

Contributed by Kristen Gibson, Associate Extension Agent, Russell and Tazewell counties Simple Steps to Protect Yourself

Risk Factors for a Faster Aging Heart

• Age. Heart disease risk increases about age55. This is when the arteries begin to stiffen, and plaque starts to interrupt blood flow.
• Sex. Men get heart disease about 10 years earlier than women. Women are generally protected by estrogen until menopause.
• Family history. If you have a father or brother diagnosed with heart disease before age 55or a mother or sister before age 65, you are at higher risk.
• Blood pressure. Blood pressure beyond120/80 mmHg ages your heart.
• Cholesterol. The higher your cholesterol level, the older your heart.
• Smoking. Any smoking, even once in awhile, raises the risk of a heart attack. Secondhand smoke can increase risk too.
• Diabetes. Diabetes or prediabetes puts you at greater risk for heart problems.
• Weight. Being overweight or obesity can tax your heart.

Mediterranean Salad

This simple salad uses Mediterranean ingredients that add a burst of flavor, color, and healthy

nutrients. Use a ‘robust‘ extra virgin olive oil to increase the flavor.

Source: https://recipes.heart.org/en/recipes/mediterranean-salad

Ingredients:

• 1 medium head lettuce (green leaf, red leaf, or romaine), cut into thin strips
• 1 medium cucumber, chopped
• 1/2 cup tomatoes, chopped
• 1 15.5-ounce can no-salt-added chickpeas, rinsed and drained
• 1/2 medium red onion, finely sliced
• 1/2 cup crumbled fat-free or low-fat feta cheese OR 1/2 cup shredded Parmesan cheese
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons red wine vinegar OR 2 tablespoons cider vinegar
• 1/2 tsp black pepper

Directions:

1. In a large bowl, gently toss the lettuce, cucumber, tomatoes, chickpeas, onion, and feta.
2. In a small bowl, whisk together the oil, vinegar, garlic powder, and pepper.
3. Pour the dressing over the salad, tossing to combine.

Neck Roll

Flexibility exercises should be part of your regular exercise routine. Sit in an armless chair with your back straight. ‌

1. Roll head from side to side.
2. Use your hand to gently stretch neck while keeping your opposite arm by your side.
3. Roll head to the opposite side and repeat gentle stretch.

Resources

American Heart Association- heart.org

HHS Million Hearts- millionhearts.hhs.gov/index.html

Heart Disease Facts. (2024, October 24). CDC Heart Disease. www.cdc.gov/heart-disease/data-research/facts-stats/index.html

3 Kinds of Exercise that Boosts Heart Health. (n.d.). John Hopkins Medicine. www.hopkinsmedicine.org/health/wellness-and-prevention/3-kinds-of-exercise-that-boost-heart-health

Editors: April Payne, MS; Carlin Rafie, PhD, RD; Kristen Gibson, MBA Peer reviewers: Susan Prillaman, MS; Naida Young, MS

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