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5 ways to help employees avoid heartbreak and show their heart some love
2023-02-14T06:00:00Z
February is the month for love, and a great time to encourage employees to show the hardest working muscle in the body how much they care.
The heart pumps more than 2,000 gallons of blood each day. Over a lifetime, it will probably beat more than 2.5 billion times.
To make sure the beat goes on, remind employees to:
- Make meals colorful. Brightly colored fruits and vegetables, such as leafy greens, blueberries, oranges, bananas, and tomatoes, are great for the heart because they are filled with nutrients and usually don’t contain the saturated fats that can contribute to heart disease. They’re also high in fiber and low in calories, which can help with weight management. Keeping your weight in a healthy range can help prevent heart disease.
- Limit added sugars. Having too much sugar in a diet can increase blood pressure and lead to other conditions that raise the risk for heart disease, and can also lead to weight gain. Foods that are loaded with added sugar often include soft drinks, flavored yogurts, cookies, cereals, and fruit drinks. You might be surprised to find that ketchup, barbeque sauce, bread, and canned soups also contain added sugar. Check product labels for information about added sugar and try to limit the amount in your diet. The American Heart Association recommends no more than 25 grams a day for women and 36 for men.
- Cut back on salt. A salty diet can increase blood pressure and lead to heart disease. Avoid salty snacks, and choose unsalted almonds, walnuts, or other nuts instead. Flavor food with no-salt blends, limit salty foods like deli meats, sausages, and pickles, and have lettuce rather than cheese on your sandwich. Check labels for the sodium content in packaged foods and try to eat less than 2,300 mg per day.
- Manage portion sizes. Consistently eating portions that are too large can result in obesity, which can contribute to high blood pressure and heart disease. To practice portion control, don’t eat out of the package. Place food on a small plate or in a little bowl. To keep yourself from taking another helping at mealtime, don’t keep the serving dishes on the table. Keeping them out of reach can help you avoid overeating. At a restaurant, split an entrée with a friend or take half home in a to-go box.
- Move more. Developing a fondness for regular physical activity brings numerous heart health benefits, as it lowers blood pressure, cholesterol, and blood sugar. If you’re seated for much of the day, aim to move every half hour or so. Take the stairs rather than the elevator when you can and park far away from a store or office entrance, so you bring more steps into your day. Also try going for a daily walk or join an exercise class. On the weekend, look for opportunities to hike, bike, skate, or ski with family and friends. Spending time with people you love can boost your spirits as well as heart health.
Key to remember: Offering diet and exercise tips can make employees aware of healthy choices that are great for the heart.