Stepping Into Heart Health

Walking is one of the best forms of exercise because almost anyone can do it. It is easy to do, can be performed anywhere, and doesn’t cost a lot. 


Why is walking so beneficial?

  • It improves heart and lung health for overall cardiovascular fitness
  • It is a low-impact form of weight-bearing exercise that stimulates osteoblasts (bone building cells) to improve bone density
  • It helps build leg strength and endurance
  • It can help build arm strength if you pump your arms during quicker speeds
  • It contributes to a healthy body weight
  • It improves overall mood and can reduce signs and symptoms of depression


Walking can be a solitary activity or can be performed in a small or large group as a social activity or a friendly competition.


Walking can be slow as in a leisurely stroll or fast as in race walking events with USA Track & Field. Yes, race walking is an Olympic event!


Walking can be as simple as walking in the neighborhood.


Walking can be...

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How To Pump Up Your Heart

One of the best ways to be good to your heart is to get it pumping!

This means you have to move!

Living a sedentary lifestyle will not lead to a healthy lifestyle or a healthy heart.

Being active, maintaining a healthy weight, and eating a balanced diet are keys to overall great health and helping your heart be more efficient.

Exercise improves your blood flow by helping it circulate throughout the entire body.

That’s why if you sit at a desk or travel on planes, you are encouraged to move your feet up and down or get up once and hour so that you reduce your risk of blood clots.

If you have surgery, you are advised to elevate your legs so that fluid doesn’t accumulate in your feet and so that gravity can assist blood flow back to your heart.

What are some keys to movement?


#1 Pick movement that you like!

You don’t have to play a sport. If you like to dance, move and groove on the dance floor.

If you like a spotless clean home, go ahead and sweep the floor,...

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How To Decrease Blood Pressure And Be Good To Your Heart

Maintaining a healthy blood pressure is key to a healthy heart. Since most people suffer from high blood pressure, the focus of these tips will be on decreasing blood pressure and decreasing the “bad” cholesterol levels.


Natural Tips For Decreasing Blood Pressure

  • General Guidelines:
    • Consume foods low in sodium
    • Consume foods high in potassium
    • Decrease alcohol intake or avoid alcohol altogether
    • Decrease caffeine intake
  • Specific Foods :
    • Bananas
    • Melons
    • Oranges
    • Apricots
    • Berries
    • Avocados
    • Leafy green vegetables
    • Tomatoes
    • Potatoes
    • Sweet potatoes
    • Milk
    • Yogurt
    • Tuna
    • Salmon
    • Nuts
    • Seeds
    • Beans
    • Dark Chocolate!
  • Add doTERRA Essential Oil Products To Your Daily Regimen

***It is recommended that anyone trying to decrease blood pressure or maintain a healthy blood pressure seek a physician before attempting to make changes on their own. This is especially true when a...

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Increase Your Moving & Grooving; Decrease Your Shaking!

Most people know that moving and grooving (exercise) is good for your heart. When your body moves around, your heart becomes more efficient and your blood improves how it flows through your body.

It is important to keep on moving!

However, you should do a lot less shaking… I mean stop pouring salt on your food!

Seriously, put the salt shaker down. Any food that comes in a can, is processed, or purchased at a restaurant will have more than enough salt in it. There is NO reason to add more!

Salt causes your body to hold water - it makes your body swell up! If you are swollen, then you have extra fluid in your body which makes your heart work harder. This causes increased blood pressure.

High blood pressure can lead to heart attacks, strokes, and/or kidney disease. High blood pressure can kill you.

I once had a patient who was referred to physical therapy. When I see someone for an evaluation, I take blood pressure and heart rate measurements.

Normal blood pressure is 120/80.

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Be Good to Your Heart - GO RED!

In honor of February as National Heart Health Month, let’s celebrate ways to be good to your heart. One of the best ways to take care of your heart is to GO RED!

According to the American Heart Health Association, heart disease kills more women than all forms of cancer combined. Heart disease is the #1 killer of women.

Thus, in 2004, Go Red for Women® was created by the American Heart Association as an initiative to to end heart disease and stroke in women.

G = Get Your Numbers 

  • Make an appointment with your family physician to know your blood pressure and cholesterol

O = Own Your Lifestyle 

  • Choose to quit smoking
  • Choose to maintain a healthy weight
  • Choose to exercise 3-5 times per week to promote good heart health
  • Choose to eat well-balanced healthy food

R = Realize Your Risk

  • Heart disease kills 1 out of every 3 women
  • Know your risk factors
  • Know your family history

E = Educate Your Family

  • Lead your family towards a healthy lifestyle
  • Teach your kids to...
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