HAVING A HEART-TO-HEART

This post was written in partnership with Kowa Pharmaceuticals America, Inc. and Take Cholesterol to Heart. All opinions, content and experiences written are my own. I am not a medical professional and am not qualified to give medical advice. Please talk with your doctor about your individual medical situation.

It’s National Women’s Health Week! You’ve heard me say it before and I will say it again: we must protect our hearts! One of the things this year has taught me so far is to stay as healthy as possible. Underlying issues can make us susceptible to illness. So, let’s carve out an overall wellness plan specific to our individual heart health needs starting with… 

KNOWLEDGE

After discussing heart health in previous posts and on social media, I noticed quite a few responses from you all saying you DO have high cholesterol, or it runs in your family. Being aware of your cholesterol levels is a first step, so I commend those of you that are taking control of your health. It’s not as scary when you know how to manage it under a doctor’s care. If you haven’t had a chance to discuss cholesterol with your doctor, please make this a priority as soon as possible (virtual appointments are available until you’re able to meet live again!). In partnership with Take Cholesterol to Heart, I’m having some of your most pressing questions about heart health answered on my Instagram Stories- so look for that today to ask your question! 

American Heart Association recommends getting cholesterol checked every 4-6 years starting at the age of 20. It’s easy to feel invincible when you’re active, eating mindfully and seemingly healthy, especially if there are no symptoms disrupting our lives. Some people have high cholesterol and don’t know it - that’s why smart lifestyle choices are imperative, but not necessarily a one-size-fits-all solution! 

Did you know that LDL, or bad cholesterol, can build up and cause plaque in the bloodstream? This plaque can build up along the walls of arteries, making it more difficult for blood to flow through the arteries and out to the body. This can lead to heart disease, which is the number one killer in America. That’s why it’s important for us to monitor our hearts. 

CHANGING HABITS 

Move your body, ideally for at least 40 minutes, 3-4 times a week.

Eat for your heart, higher fiber and less fatty diets can go a long way!

Rest. Relax. Reset.

Lately, I’ve been reading about people that live in the ‘Blue Zones’, which are said to be geographic regions where people live the longest – it’s fascinating! Their lifestyles follow many of the guidelines from the American Heart Association.

They move often because they walk more than drive. Of course, this is not always conducive to living in cities like Los Angeles, but parking further away, running after Hayden and walking to the park instead of driving are things I need to remind myself to do. Also, I’ve switched up the snacks we keep readily available, including healthier options such as sliced tomatoes and fruit slices instead of chips and cheese!

Gardening is another commonality of the ‘Blue Zones’, which improves mental health and gives us a sense of purpose and responsibility. Plus, we can grow some of the best foods for our heart: leafy greens, broccoli, cauliflower, etc. That’s why one of the things I miss right now is a yard – but if you’re like Hayden and me, we find areas to “garden” in our condo. I’m realizing the benefits are the same regardless of the size (and a great activity to teach Hayden, too). 

MAKING TIME TO CONNECT

As a single mom, I know how often we juggle children, work and everyday life. I see my own mother still doing the same. She may no longer be teaching school and her children are grown, but she still juggles her adult children (and Hayden), church work and other family members. Although she’s good about seeing her doctors when needed, I still bring up the conversation often.

This National Women’s Health Week, can we not only check in with ourselves about our heart health, but also have a HEART-TO-HEART with a loved one? Ask how she is protecting her heart? A friend, sister, mother, aunt… sometimes a simple question can lead to great discussion – and proactive treatment plan. For some people, their plan might include a doctor prescribing cholesterol-reducing medication. For more information, please visit Take Cholesterol to Heart.

Would love to hear about these conversations… and in the meantime, what is your number one daily activity to protect your own heart?

xxo

AAJ

Heart of the Matter

This post is sponsored by Kowa Pharmaceuticals America, Inc., a pharmaceutical company, and should not be construed to constitute medical advice. Personal opinions and thoughts are my own. I am not a medical professional and am not qualified to give medical advice. Please talk with your doctor about your individual medical situation.

I’m absolutely thrilled to bring you today’s post, written in partnership with Kowa Pharmaceuticals America, Inc. and the Take Cholesterol to Heart initiative. I loved learning new information to share with y’all. I thank Take Cholesterol to Heart for opening up the conversation about cholesterol and heart health, and sharing how we can make conscious healthy choices in time for February aka American Heart Month!

We are finally at a place in 2020 where our outside appearance is only a fraction of what we care about when we discuss “getting in shape.” (Or, perhaps I’m just getting older and have more perspective…either way, here we are!) We must spend more time getting our insides in shape. I talk about the wrinkles on my neck and chest and improving the condition of my skin plenty, but if my heart health is less than stellar, none of it will matter! 

It’s no secret that high cholesterol is not good, but did you know it’s a major risk factor for heart disease? Something that’s garnered a title that sounds like a Dateline episode: The Silent Killer. I know heart disease is the number one cause of death in America, and yet it still shocks me every time I read it. Not car wrecks, or guns, or plane crashes (things we worry about), but heart disease. Yet, most of us do have friends or family members that have passed away from a heart attack or heart disease. One set of my grandparents was taken too soon from this disease.

If you’re anything like me, you may have categorized heart disease as something to worry about when you’re much older. Well, I guess it creeped up on me, because now the “much older” time is here. Some of you may already lead a fairly healthy lifestyle like myself, so the question is “what else should we be doing?” I don’t want us ten years from now to wish we had done something TODAY! And not to make this too melancholy, but I had Hayden later in life and I want to be around to see him flourish!! 

A FEW FACTS

Cholesterol is a wax-like substance found naturally in the body and is essential for our bodies to function, but it gets a bad reputation from low-density lipoprotein cholesterol, or LDL-C. LDL-C (or “bad” cholesterol) can build up and cause plaque in our arteries. HDL-C, high-density lipoprotein cholesterol (or “good” cholesterol), is considered good because it picks up excess cholesterol in our bodies and takes it to the liver to be excreted or used. Our bodies make all the cholesterol we need, but we get added amounts from food. That’s why it is so important to discuss diet with your doctor. Cholesterol reminds me of the old saying – we can’t live with them, can’t live without them. (WINK, WINK) 

According to the American Heart Association, we should have our cholesterol checked by a doctor every 4-6 years starting at age 20. Hopefully, this is a conversation you’re already having with your doctor, but if not, it’s time to get checked! I learned there are a lot of pieces to this pie: diet, exercise, stress levels (YEP), toxins (smoking, drug and alcohol use) and hereditary aspects can all have an impact on our cholesterol levels.

So, that question I asked above…WHAT SHOULD WE BE DOING TODAY?

A SIMPLE PACT 

Here is what I am asking all of you to do as soon as possible to start this decade off right: 

1. Make an appointment to discuss heart health with your doctor. Find out what your cholesterol levels are and if they need some attention! We all reminded each other to drink more water in 2019 (which helps with EVERYTHING), so we can do this too. 

2. Be honest with your doctor about your lifestyle and habits. IF YOU NEED MORE ASSISTANCE, your doctor can discuss cholesterol-reducing medications, called statins, with you. However, not all statins are processed in the body the same way and it varies from person to person, which is why a conversation with your doctor is key. 

And I wouldn’t ask you to do something that I wouldn’t do, so I JUST got a physical and discussed cholesterol. Here’s my pledge to myself in this new decade to make my levels even better

1. Follow the Mediterranean diet as closely as I can (see below), which is chock full of heart-healthy foods. I have a few tweaks to make!

2. Move more daily, not JUST in workouts. Park far away, chase Hayden at the park, take the stairs and walk-walk-walk!

3. Grill, bake or roast food.

4. Add more fiber and drink more water (this will forever be on any to-do list, lol). Adding soluble fiber can reduce the absorption of cholesterol into the bloodstream.

5. LET IT GO. Do my best to pray, meditate and give over what I can’t control. Because that leads to stress and stress is linked to heart disease. Yes, it is. Big time!

FOR THE FUN PART

A higher protein, heart-healthy dish. I’m adding one simple recipe below. Please add yours or tag me in posts because I’d love to start sharing more of these type of recipes. I chose it because it is SO easy and if I can make it, so can you!

Mediterranean Diet Overview*

Eat more: Vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, breads, herbs, spices, fish, seafood and extra virgin olive oil. Eat in moderation: Poultry, eggs, cheese and yogurt. Avoid: Sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils and other highly processed foods.

MEDITERRANEAN SALMON, finish this dish with couscous or steamed veggies 

• 1/4 teaspoon salt, 1/4 teaspoon black pepper, 4 (6-ounce) skinless salmon fillets (about 1 inch thick), cooking spray, 2 cups cherry tomatoes halved, 1/2 cup finely chopped zucchini, 2 tablespoons capers, undrained 1 tablespoon olive oil, 1 (2 1/4-ounce) can sliced ripe olives (drained) 

Step 1

Preheat oven to 425°.

Step 2

Sprinkle salt and pepper over both sides of fish. Place fish in a single layer in an 11- x 7-inch baking dish coated with cooking spray. Combine tomatoes and remaining ingredients in a bowl; spoon mixture over fish. Bake at 425° for 22 minutes.

And finally, I am not a doctor, I just play one on tv (Dr. Bridget Forrester is;) HA! But seriously, I’m hoping to start the conversation here today. Any medical questions or issues, please consult your personal doctor.

**Information sourced from Kowa Pharmaceuticals America, Inc.’s Take Cholesterol to Heart website – recommend checking out for more awesome resources! This post is sponsored by Kowa Pharmaceuticals America, Inc., a pharmaceutical company, and should not be construed to constitute medical advice. Personal opinions and thoughts are my own. I am not a medical professional and am not qualified to give medical advice. Please talk with your doctor about your individual medical situation.

I can remind you to drink your water today, though….

XOXO

AAJ