8/17/22

 1.) Blood pressure-reducing exercise: exhale all air through mouth. Inhale through nose for 4 seconds using abdominal muscles as well. Hold breath for 7 seconds or as long as you can hold it. Then exhale slowly through mouth for 8 seconds. Repeat 3x and this will lower blood pressure.

2.) Hypertension is responsible for more deaths than any other condition worldwide.

3.) Metabolic syndrome: if an individual meets 3 or more of the following conditions, they have metabolic syndrome, and are at risk for diabetes, cardiovascular issues, and premature death. These conditions are:

    Waist circumference greater than 40 for men, and 35 for women

    Elevated triglyceride of 150 or greater

    HDL level of 40 or lower for men, 50 or lower for women

    Fasting glucose of 100 or higher

    High blood pressure (130/85 or higher)

3.) 37% of American deaths every year (About 2.5 million) are due to CVD. 

4.) Seven healthy lifestyle factors that are considered heart-healthy and reduce Cardiovascular disease. They are: 1.) not smoking tobacco, 2.) engaging in 150 minutes of exercise a week or more, 3.) not being overweight, 4.) consuming a healthy diet, 5.) having healthy levels of total blood cholesterol, 6.) maintaining a normal blood pressure, 7.) maintaining normal blood sugar levels. 

5.) The reason you want to exercise your heart so vigorously: think about power washing. With the blood in your arteries and veins moving so forcefully due to exercise, it's like power washing. It's picking up all the debris and allow the body to filter it out. 

6.) Soy has been known to increase the amount of LDL receptors in liver, thus causing a decrease in LDL levels. Studies have shown that eating soy regularly can decrease LDL levels up to 10% (eating 1-2 oz of soy a day)

7.) Why trans fats are bad: they increase the LDL levels in the blood. They are found in a lot of fried foods in restaurants. 

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