You already know what to eat. Week three is where it falls apart, and usually because a step got skipped on the way in.
This free report walks through the five stages of change, and the 30-question quiz inside tells you which stage you’re in right now. The strategies that work in one stage will not work in another, which is why so much good advice goes nowhere.
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This guest post is provided by Danielle Roberts. Danielle is a Medicare expert and co-founder at Boomer Benefits where she and her team help thousands of New to Medicare individuals each year.
Heart Disease is one of the leading causes of death for people over age 65 in America. Throughout your adult life, you have probably seen a number of information campaigns about preventing heart disease. Fortunately, once you enroll in Medicare, there are a number of preventive services that you can take advantage of that will help you stay healthy and avoid heart disease.
Cardiovascular Screening
Medicare Part B offers a number of annual preventive care benefits. This includes a cardiovascular screening. Your physician will check both your blood pressure and your cholesterol levels and inform you if you are at risk for a heart attack or stroke. He may encourage the use of aspirin or give you tips to introduce you to a healthy diet as well.
Your doctor may also conduct cardiac stress testing to look for changes in your heart around the time of exercise that point to blockages in your arteries. Medicare will cover the stress testing if you are exhibiting symptoms that are indicative of heart disease, such as shortness of breath or chest pain.
Coronary calcification is a buildup of calcium deposits in the walls of the heart’s arteries. Doctors use the amount of calcium detected on a scan as a marker to help gauge someone’s risk of heart disease.
Cellular vitamin D receptors are found to affect inflammation, suggesting vitamin D may not only impact risk factors contributing to heart disease but may also directly impact on heart disease.
How much vitamin D do you need?
The Food and Nutrition Board (FNB) develops Dietary Reference Intakes (DRIs), which are broken down into Recommended Dietary Allowance (RDA), Adequate Intake (AI), and Tolerable Upper Intake Level (UL).
We use these established DRIs to know how to of a nutrient to include in our diet daily for optimal health.
The FNB recommends 600 IU of vitamin D daily for men and women between the ages of 19-71 years-old.
What happens if you get too little vitamin D?
A study conducted at the University of Copenhagen reviewed data from studies with more than 10,000 participants comparing those with low vitamin D levels (less than 15 ng/mL) versus the highest levels (more than 50 ng/mL). Those with low levels were 64% more likely to have a heart attack, 40% more likely to develop ischemic heart disease, had a 57% increased risk of early death, and 81% more likely to die from heart disease.
What happens if you get too much vitamin D?
The UL for vitamin D is set at 4,000 IUs per day. Intakes above this level are connected to elevated serum levels that increase risk for adverse health effects. Long-term intakes above the UL increases risk for cardiovascular events, such as heart attack.
How to include vitamin D every day:
Obtaining needed nutrients in your diet is always preferable to supplements. However, vitamin-D rich foods are limited.
So, what can you do to ensure you receive 600 IU of vitamin D daily?
Foods rich in vitamin-D include:
Fatty fish, such as salmon, tuna, and mackerel are top sources of vitamin D.
Most milk in the United States (US) is fortified with vitamin D. Note: Cheese and ice cream are not fortified with vitamin D.
Cod liver oil contains 1300 IU’s of vitamin D. This is twice the RDA, but does not exceed the UL.
Tired of changes that don't last?
One of the best vitamin D sources is not found in the grocery store.
Sunlight.
Twenty to twenty-five minutes of sun exposure without sunscreen allows your body to produce vitamin D. However, where you live impacts whether or not sunlight is adequate.
If you live above the 40th degree latitude (i.e. North of Denver, CO) sunlight is not adequate during January and February. If you live above the 42nd degree latitude (i.e. North of Chicago, IL) sunlight is not adequate between November and February.
Looking after yourself is very important. You need to come up with as many ways as you can to improve your body and stay at your peak physically. This means looking after your heart and ensuring it is strong and healthy every day. The trouble is, how do we know what we can do to improve heart health?
There are more obvious remedies but it can be difficult to stick with heart-healthy changes. That is why it’s also important to try out options that are more unique. If you can have a few unusual health hacks up your sleeve, you can help to boost your heart health as much as possible no matter where you are. Check out these health kicks you should be using in your daily life as soon as you can.
Adopt a Mediterranean Diet
There are many fad diets out there these days, and many have varying degrees of success with regard to boosting health. It’s important you select a heart-healthy diet that works. Studies have illustrated the benefits of a Mediterranean diet when trying to improve heart health. Take steps now to add this type of diet into your daily dietary routine now. Green vegetables, avocado, nuts, fruit, beans, and fish are all a big part of this diet and will help to make your heart happier and healthier.
Potassium
Diuretics deplete electrolytes such as potassium. Potassium plays an essential role in maintaining normal heart rhythm and function. The Institute of Medicine recommends 4700 mg of potassium daily for adults.
Food sources rich in potassium include bananas, tomato juice, potatoes, avocado, and raisins. Be aware a high-potassium diet is not recommended for individuals with renal failure or those using potassium-sparing diuretics.
Magnesium
Low magnesium intake is associated with a variety of conditions, including coronary vasoconstriction (narrowing of blood vessels), atherogenesis (accumulation of plaque in artery walls), and cardiac arrhythmia (irregular heartbeat).
Soluble fiber reduces total and LDL cholesterol levels and improves insulin resistance. Foods containing insoluble fiber are consistently associated with lower rates of cardiovascular disease.
Soluble fibers absorb water during digestion, increasing stool bulk and decreasing cholesterol levels.
Insoluble fibers are not impacted by digestion and promote normal movement of intestinal contents.
The Institute of Medicine recommends 25 grams per day for women and 38 grams per day for men if under the age of 50. For those over 50-years-old, the recommendation is 30 grams for men and 21 grams for women.
Too little dietary fiber?
A diet low in fiber increases risk for heart disease, diabetes, diverticular disease, and constipation.
Most American’s consume only 15 grams of dietary fiber daily.
Too much dietary fiber?
Risk of consuming too much fiber is minimal. The side effects of too much fiber are typically associated with increasing fiber intake too quickly. If you currently consume a diet low in fiber, you want to gradually add more fiber-rich foods to your diet. Increasing fiber intake too quickly can lead to:
Abdominal pain
Flatulence
Bloating
Diarrhea
Intestinal blockage in those with Chron’s disease
Reduced blood sugar (important to know if you have diabetes)
