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Welcome to the Synergy Fitness and Wellness Newsletter. Inside this edition we are excited to share with you information on heart health including how diet and exercise can aid in keeping a healthy heart!
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Learn About Heart Disease!
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Fast Facts on Heart Disease:
- 1 in 4 Americans (about 600,00 people) die every year from heart disease
- Coronary heart disease (CHD) is the most common heart disease
- CHD kills close to 400,000 a year
- Every 60 seconds in the US someone dies from a heart disease-related event
- Every 25 seconds someone in the U.S. will have a coronary event
50% of Americans are at risk for heart disease due to:
- High blood pressure
- High cholesterol
- Smoking
- Unhealthy diet
- Physical inactivity
- Obesity
- Overweight
- Diabetes
The good news is that you can reduce your risk for heart disease! Research shows that an active individual can reduce their risk of heart disease by almost 50% compared to people with a sedentary lifestyle. Exercise combined with a healthy diet and stress management can help lower your risks for heart disease. Exercise helps to lower your blood pressure, raises your HDL "good" cholesterol, manages blood sugar levels, and helps decrease your weight.
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American Heart Association Recommendations
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It important to achieve at least 30 minutes of moderate aerobic activity 5 or more days a week (more is better!). Don't stop there, also try your best to include muscle strengthening exercises 2-3 days a week of all your major muscle groups.
Remember that moderate intensity is the equivalent of a 3-4 mph pace. Your exertion should be a 5-6 on a 10 point scale. You should be able to talk but not sing!
Some facts surrounding physical activity:
- Every hour of physical activity performed increases life expectancy by 2 hours
- Only 21% of people get the recommended amount of physical activity per day
- Outside of heart health and weight loss exercise has been shown to improve chronic tension, anxiety, depression, and anger while also increasing mood.
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What Type of Exercise Is Best?
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Any exercise you enjoy is a terrific idea but anything that increases your heart rate is a great choice!
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Take the dogs or a friend for a brisk walk.
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Hop on a bike or take a local gym's aerobic class.
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Head outside during the summer months for a swim or find a local pool to perform laps!
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Your diet is just as important as your exercise. The Dietary Guidelines for Americans suggests a healthy eating plan that:
- Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk
- Includes lean meats, poultry, fish, beans, eggs and nuts
- Is low in saturated fats, trans fats, cholesterol, salt and added sugars
- Stays within your daily calorie needs
 Here are 3 healthy foods you should include in your heart healthy diet:
Salmon
- Salmon is a good source of protein and also contains heart healthy omega 3 fatty acids. Omega 3 fatty acids appear to lower the risk of death from heart disease. Studies show that fish oil may reduce arrhythmias and people who take fish oil supplements after a heart attack cut their risk of having another heart attack.
Blueberries 
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Blueberries are one of the most powerful disease fighting foods because they contain anthocyanins, the antioxidant responsible for their dark blue color. According to the U.S. Department of Agriculture, blueberries are close to the top when it comes to antioxidant activity per serving. Antioxidants work to neutralize free radicals which are unstable molecules linked to the development of cardiovascular disease. Blueberries are also full of fiber and vitamin C.
Spinach
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Spinach is a very nutrient dense food that is low in calories. One cup of spinach has almost 20% of the recommended daily allowance of fiber. The vitamin C, vitamin E, beta- carotene, manganese, zinc, and selenium in spinach all serve as powerful antioxidants that combat the onset of atherosclerosis (hardening of the arteries) and high blood pressure.
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Below is a sample day in the life of someone eating a heart healthy diet
*Remember to hydrate and drink plenty of water throughout the day!*
- Breakfast: dry steel cut oats prepared with skim milk and topped with walnuts, cinnamon, raisins and flaxseeds
- Mid-morning snack: grapes and almonds
- Lunch: boneless chicken breast with black beans and green salad with sliced avocado
- Afternoon snack: edamame
- Dinner: sauteed tilapia with brown rice, broccoli and fresh spinach/mushroom salad
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JOIN US FOR OUR LUNCH & LEARN HEART HEALTHY WORKSHOPS
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FRIDAY FEBRUARY 20th at 12:00 PM
SATURDAY FEBRUARY 21st at 11:00 AM
"HEALTHY HEART, HEALTHY YOU!"
You are invited to join us for a healthy lunch and workshop on the facts about heart disease, steps to decrease your risk and heart healthy food and habits to improve your quality of life. Share the gift of health and bring a friend!
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SEATING LIMITED. CALL 973-339-9787 TODAY TO RESERVE YOUR LUNCH AND SEAT.
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