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Nutrition & Fitness Newsletter

Heart Health Month


String of Hearts

It's February, Heart Health Month.  Health-wise, how can we make this year significantly better?  Consider the things you can do to improve your heart health.  We often think of heart disease as mainly a male health issue, it’s not, and often times a woman’s heart health is overlooked.  Besides the usual promotion of weight loss, diet and exercise – although important, let’s take a look what the latest research is saying and what to do about it, regardless of gender.  Furthermore, pre-existing heart conditions increase the risk of contracting severe forms of COVID-19, all the more reason for improving our heart health.


  • Get a Flu & COVID vaccine- A recent study published in the New England Journal of Medicine shows a six-fold increase in heart attacks shortly after people get the flu.  Best to get a flu shot to prevent contracting the flu and for improving recovery from the flu.  The American Heart Association recommends a flu shot for all people with heart disease.  Catching the flu can weaken your ability to fight off COVID-19.  Additionally, those with heart disease are twice as likely to contract severe forms of COVID-19.

  • Moderate Alcohol Intake - Moderate consumption for: men—one to two drinks per day (experts recommend one drink for men), for women—one drink per day.  No need to starting drinking alcoholic drinks if you don't already.  If breast cancer is a risk factor it’s best to abstain from alcohol completely. 

  • Reduce Sodium in the Diet - There’s an increased incidence of stroke and heart disease with those who are overweight and have a high sodium diet.  The latest dietary guidelines recommend sodium intake be less than 2300mg (approximately 1 teaspoon of salt) per day and even less for those who have prehypertension or hypertension (high blood pressure).  As a more aggressive approach, the American Heart Association recommends a limit of 1500mg per day.  The relationship between high blood pressure (a risk factor for heart disease) and high sodium intake is strong for the majority of the population.  Consider this, the average American adult consumes approximately 3600 mg per day.  Even if you're not using the salt shaker, keep in mind that salt may have already been added to foods.  Canned foods, frozen meals, processed foods and restaurant meals typically have high sodium levels.  Instead of salt, use spices, herbs and citrus to flavor your foods or request lower sodium meals when dining out.

  • Know Your Numbers - Early detection is important for prevention.  Check blood pressure, cholesterol (HDL and LDL), triglyceride and fasting glucose numbers.  High blood pressure, poor cholesterol ratios and diabetes increase the risk of heart disease.  Aim for a healthy weight and lose weight if overweight.  A nutritionist can provide a targeted plan to help improve those numbers.

  • Lower Cholesterol and Triglyceride Levels - If you have high cholesterol and/or triglyceride levels you have greater risk for heart disease.  Specifically, LDL is the “bad” cholesterol can be lowered with a high fiber, and limited saturated and trans fat diet.  Yes, saturated is still a "bad fat."  The new studies continue to support that saturated fat from fatty meat, dairy, butter and coconut oil raise LDL cholesterol levels.  Aim for less than 10% of total calories from saturated fat by choosing lean protein and lower fat dairy.  Use exercise to raise HDL, the “good” cholesterol.  High sugar and refined carbohydrate intake may also raise triglyceride levels.

  • Reduce Added Sugars - Added sugars are sugars and sweeteners that are added to foods or beverages when they are processed or prepared.  Examples are soft drinks, candy, baked goods and other desserts.  Also check for hidden sugar in ingredient lists such as bread and canned goods.  According to a 2014 Journal of the American Medical Association study, when 17 to 21% of dietary calories come from added sugars there is a 38% higher risk of death from cardiovascular disease.  The 2020-2025 Dietary Guidelines state that added sugars should be less than 10% of total calories, which is less than 30 grams for a 2000 calorie diet. 

  • Manage Elevated Blood Glucose or Diabetes - Cardiovascular disease risk is high for those with elevated glucose levels or diabetes.  Manage your blood glucose and lose weight if you’re overweight.  Dietary habits and exercise are important for improving blood glucose management.

  • Sit Less - Two recent studies showed that activity breaks every 30 minutes lowered blood triglyceride and glucose levels.  The overall message is to avoid being sedentary, especially if you have desk job.  Be active for 3 minutes every 30 minutes, your risk for heart disease goes down as your numbers go down.  More evidence seems to support being active through-out the day provides more benefit than being sedentary for most of the day and exercising at the gym for 60 minutes.  Or do it even better with both, 3 minutes every 30 minutes in addition to your typical work-out.

  • Exercise 150 Minutes per Week - Set a goal for 150 minutes per week (that averages to 21 minutes per day) or moderate intensity activity or 75 minutes per week of vigorous activity or a combination of both spread through the week.

FITNESS/NUTRITION in the NEWS


Phthalates & Placticizers in Fast Food


Phthalates are a family of chemicals used to make plastics more flexible. For many years, the FDA has authorized use of phthalates in food packaging and processing materials.  Therefore, these phthalates can leach into the food and beverages that we eat and drink daily.  Phthalates are known hormone disrupters which could lead to problems in reproductive and children's neurodevelopmental health, amongst other potential health issues.  A recent study found 70-86% of fast foods tested contained either phthalates or placticizer, suggesting these chemicals are widespread in fast food.  However, there are ways to reduce exposure to these chemicals - reduce or eliminate fast foods in the diet, purchase more unpackaged whole foods and store foods in glass containers.

Sheri is a Certified Nutritionist with a master's degree in nutrition, with over 19 years of clinical counseling experience, an ACE-certified Personal Trainer with advanced certifications in medical exercise, functional fitness, senior fitness and health coaching.  All nutrition consultations include exercise guidance, dietary analysis and meal plans to meet your individual lifestyle, calorie and nutritional needs.

Free introductory 15-minute appointments are also available.

To schedule an appointment with Sheri Mar, email:   info@EatWellBeFit.com  or call:  206.789.6440


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