iHeart Fitness – iHeart Fitness

September 22, 2021September 24, 2021

Stress Management and Relaxation:

Indulge In You!

One of the most overlooked components in an overall fitness strategy is indulging in you.

Indulging in you means taking the time or making the time specifically to focus on you and your needs.

Between the kids, all their activities, you working to getting in shape yourself, the rest of your activities, and maybe you help care for your parents. Then there’s work and church and the list goes on and on. All these elements make up your world. I know your world won’t stop turning when you shift your focus to yourself, but you make a conscious effort to become the absolute center of your world.

Think about it like this. You need to drop the kids off at practice, take the dog to the groomer and take your parents dinner all before you go to the gym to workout.

You grab dinner for your mom and dad, you grab your gym bag, and the kids, and the kids grab the dog. You head out the door and jump in the car.

About half way to your parents’ house (first place you’re going), your car stops. After saying ‘this can’t be happening’ a half a dozen times, you realize your car is out of gas.

That means cold dinner for mom and dad (if you’re able to get it to them at all), no practice for the kids, the dog won’t get groomed, and no workout for you. All because you ran out of gas.

Now imagine you’re the car.

If you stop, if you run out of gas, the same thing happens. Everything else in your world stops too.

So when you indulge in you, you’re making sure you’re centered, focused and have a full tank so you (and your world) can keep turning.

A Quick Way to Manage Stress

Now there are several ways to indulge in yourself, but today I want to take a few minutes to talk about relaxing and some of the benefits relaxing offers.

Let’s jump right in…

Close your eyes, take a deep breath in through your nose and blow it out slowly through your mouth. Do that again. Breathe in through your nose and out slowly through your mouth. One more time. In through your nose and out slowly through your mouth. How good does that feel?

Stress and High Blood Pressure

In that short amount of time, when it comes to your heart you can immediately feel

your breathing slowing down and your heart rate dropping.

More than 100 million adults in the US have high blood pressure. Even if your blood pressure is only temporarily high, you can still benefit from relieving stress. You don’t necessarily feel your blood pressure going down, but that should be happening.

And relaxing plays a role in maintaining normal blood sugar (A1C) too.

Both of these, normal blood pressure and normal A1C help keep your risk for heart disease down.

And as far as your body goes, did you feel the tension in your muscles start to go away?

Relaxing also increases blood flow to major muscles, which helps deliver the nutrients they need.

Some of the other benefits of relaxing is that relaxing helps

Lower fatigue
Improve concentration
Improve your quality of sleep and it also helps
Improve your mood.

So you can imagine how good my mood was when I went to Honolulu. It was absolutely, positively beautiful in Hawaii. The weather was phenomenal. I was so relaxed, of course I didn’t want to leave. Just thinking about how beautiful and peaceful it was relaxes me.

Relaxation Quotes

William James said, “The greatest weapon against stress is the ability to choose one thought over another.” Relieve stress by choosing your favorite memory or visiting your favorite place in your mind. It’s your weapon; the choice is yours.

Hawaii helped my mood and my mind, but I know I got incredible benefits for my heart and my body too. One day I took a scenic walk along the Makapu’u Trail. It was exercise, but it was very relaxing too.

I think the scenery may have been even more beautiful coming back down from Makapu’u Point. And the waves were exhilarating. It was so much fun. I just didn’t want it to end.

Going to Hawaii is not the only way to relax. But I definitely take advantage of every opportunity I can to indulge in me. I don’t apologize for it. And neither should you. Whatever you do, take the time to indulge in you! ~ Lacey Stephens, founder iHeart Fitness.

Here’s my point. There’s so much going on in the world today, and it doesn’t take much to spread yourself too thin. Eating and exercising are very important aspects of your fitness. But in order to have a complete fitness strategy you HAVE to learn to indulge in you, which definitely includes relaxing.

Some people say they don’t have time. Some people say they can’t make the time because they can’t deviate from their schedules. If you’re one of those people, ask yourself this – can I really afford NOT to?

Regardless of how you relax, be sure to take the time or make the time to focus completely on you.

Your heart and your body will thank you for it!

References:

[1] Mayo Foundation for Medical Education and Research (MFMER) (2021, Feb. 26).

Relaxation Techniques: Try These steps to reduce stress. (n.d.). Retrieved September 9, 2021, from https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/relaxation-technique/art-200453

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July 5, 2021September 22, 2021

Motivation: How to Get Motivated and Stay That Way

Quick question –

Have you ever been in a situation where you know there’s something you need to do but you keep putting it off? It could be building a tree house, starting a book or a million other things, but you just keep kicking that can down the road until one day something finally hits you and you tell yourself, ‘I am going to get that done now.’

You get a tremendous burst of energy, you’re all charged up and you feel like you can go out and just conquer the world. So you set your goal, you get your plan together and you jump in with both feet…at first. And as time goes on, your project seems to dwindle. It starts to fade and you start to rationalize and make more and more excuses as to why it doesn’t necessarily need to be done now.

Or maybe New Year’s resolutions are your thing. On January 1st, millions of people resolve to get better, be better and do better. As a matter of fact, year after year three of the top four New Year’s resolutions are to:

Exercise more,
Lose weight and
Eat healthier

But most people who make New Year’s resolutions on January 1st, give up on those resolutions by January 19^th – on a day which is fittingly known as Quitters Day^[1]. And as many as 90% of people who make New Year’s resolutions give up on them by the middle of February.

So we find ourselves in this never ending ‘new year, new you’ cycle, where in the spring we strive to get in shape for the summer. But we relax those routines when we find a swimwear that covers up the areas we didn’t shape up. Then we give ourselves a pass around the holidays because well, it’s the holidays. And we tell ourselves that next year, next year is the year we’re really going to just buckle down and get in shape.

We all know that cycle.

Goals and Motivation: The Difference Between the Two

A couple of things all of these have in common is that they all have goals to a certain extent and they never get completed. The question is ‘why?’ There are actually multiple layers to the answer but motivation is at the heart of it all. Please don’t misunderstand. Specific goals are absolutely necessary, but goals are the destination. Motivation is the vehicle that gets you there. Goals do need to be SMART. They need to be:

Specific
Measurable
Attainable
Realistic and
Timebound

So New Year’s resolutions to exercise more, lose weight or eat healthier are all in the same category as limiting your intake for example. They’re all very good ideas but they’re all very vague ideas too (and really hard to track).

There’s a saying that I love, “A goal without a plan is just a wish.” That same concept applies here. An idea without a goal is just that, it’s just an idea. But setting a SMART goal to lose 10 pounds by June 1st will help put things in a completely different light. As a matter of fact it’s the foundation for your plan of attack.

The Art of Staying Motivated

My dad had a heart attack when he was 49 and died of heart disease when he was 52. I was pretty athletic until after I had both my girls, so I always considered myself to be in pretty decent shape.

And just so you know, if your mother or sister has a heart attack before she’s 65 or your father or brother has a heart attack before he’s 55, you might be at higher risk for heart attack too^[2].

Knowing this and the closer I got to 49, the more I knew I needed to do whatever it took to make sure I didn’t have a heart attack like my dad did. I refused to become a statistic.

So I set a goal to get fit by my 50th birthday. Yes, I did reach that goal but here’s my point. I didn’t confuse my goal with my motivation. My goal was actually made up of several small goals but they were all smart goals. They were all specific, measurable, attainable, realistic and timebound. That time has passed but my motivation to maintain the levels I set in those goals to help make sure I stay in shape hasn’t changed one bit.

How to Get Motivated When Excuses Creep In

Anytime I know I need to work out but I really don’t want to – I go back to my motivation. When I start to rationalize and make deals with myself about eating the way I should to help make sure my heart stays healthy – my motivation kicks in. Well, it slaps me in the face sometimes, but it definitely keeps me going.

My motivation for staying in shape is very simple. I want to do what my dad wasn’t able to – I want to see all my grandkids grow up. That’s it, that’s my motivation. And since neither one of my girls has kids yet, I’m in this for the long haul.

So when you’re ready to put your ideas into action here’s what you need to do.
1) Set SMART goals
Set goals that are specific, measurable, attainable, realistic and timebound so that you can measure yourself against yourself. You can see your progress and celebrate your progress. But you have to be able to see it in order to make changes if changes are in fact necessary.

2) Find your motivation
Find whatever drives you, find that thing that will push you and sometimes even pull you along to make sure you cross the finish line and you reach those goals.

3) Buckle your seatbelt.

It just might be a very long ride.

References:

[1] Haden, J. (2020, Jan. 3). A Study of 800 Million Activities Predicts Most New Year’sResolutions Will Be Abandoned on January 19: How to Create New Habits That Actually Stick. Retrieved from https://www.inc.com/jeff-haden/a-study-of-800-million-activities-predicts-most-new-years-resolutions-will-be-abandoned-on-january-19-how-you-cancreate-new-habits-that-actually-stick.html

[2] Sandmaier, M. (2007). The Healthy Heart Handbook for Women. U.S. Dept. of Health and Human Services, National Institutes of Health, National Heart Lung and Blood Institute

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June 21, 2021September 22, 2021

How to Lower LDL Cholesterol and Prevent Atherosclerosis As Part of Your Fitness Journey

Why We Need Cholesterol

Our bodies need cholesterol to create cells and perform other functions. So, our body produces 75 to 80% of the cholesterol we need, and the other 20 to 25% comes from the foods we eat^[1].

The main components of a cholesterol test are:

HDL (good cholesterol),

LDL (bad cholesterol) and

triglycerides.

LDL Cholesterol and Heart Disease

High cholesterol typically leads to heart disease when LDL combines with other substances in the blood and forms plaque. That plaque can deposit in the arteries and cause the arteries to narrow which restricts the blood flow, especially over time (atherosclerosis). You could see how that would be a problem.

Another way is LDL (bad cholesterol) can deposit into the lining of the artery itself which could cause inflammation. That could actually promote plaque buildup and eventually promote the break off of some of that plaque, which would create a clot. That clot could lead to a heart attack. It could also lead to a stroke or peripheral artery disease.

You can’t feel it happening in your body, which is why it’s so important to know upfront. This can take years and years to develop. It could take decades for something like this to actually occur.

At iHeart Fitness, we firmly believe that a heart attack should never be this first sign of heart trouble.

Unfortunately, for millions of people, that’s exactly how they find out that there’s anything wrong. That contributes, I think, to the fact that heart disease is the #1cause of death in the United States^[2].

The good news is – it’s preventable. Most forms of heart disease are preventable, and it starts by doing a couple of things.

Why You Need to Know Your Numbers

Number one, you have to know your numbers. Normal cholesterol test results are good, but specific cholesterol test results are golden. When you see your HDL, LDL and triglyceride levels yourself, you can detect red flags. That type of awareness is very empowering.

Also, it will help you identify trends over time so you can see for yourself if your HDL (good cholesterol) is trending up like it should, and the LDL and triglycerides are lowering.

One thing to keep in mind is just because your total cholesterol is normal, it doesn’t mean the HDL, LDL and triglyceride levels are normal too. It is entirely possible to have a normal total cholesterol and have high LDL (bad cholesterol).

The bad cholesterol wouldn’t necessarily be through the roof, but it would not be in that optimal range.

The second thing you can do to help prevent heart disease is to have a plan that includes raising your HDL (good cholesterol), lowering your bad cholesterol or LDL and lowering your triglycerides.

How to Lower Cholesterol

A quote by Mark Twain, says ‘Most problems cannot be solved using the same thinking that created them.’ When you apply that logic to eating, which the 20 to 25% we can control, you’d have to come up with, ‘If eating the way I eat right now has caused where I am right now, which is high cholesterol, then continuing to eat the way I eat is probably not going to solve the problem.’

The best place to start is right where you are. Take a look at the foods you eat, and look for opportunities to make healthier substitutions. HDL helps remove LDL from your blood. Look for foods that raise your HDL, and replace saturated fats with unsaturated fats.

Exercise helps raise your HDL too. Try to get at least 150 minutes of moderate intensity exercise per week.

References:

[1] Cholesterol Overview: LDL, HDL, Triglycerides, What Cholesterol Levels Mean. (2018, March 6). Retrieved February 3, 2020, from https://www.webmd.com/cholesterol-management/ss/slideshow-cholesterol-overview

[2] Heart Disease Facts. (2020, June 22). Retrieved July 18, 2020, from https://www.cdc.gov/heartdisease/facts.htm

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June 21, 2021September 22, 2021

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June 21, 2021September 22, 2021

3 Steps to Heart Healthy Meals Using Healthy Foods from the DASH Diet

What do you think of when you hear the term ‘heart healthy eating’? For some it conjures up images of small portions of bland, tasteless foods. Actually, that description couldn’t be further from the truth.

What Foods Are Considered Heart Healthy Foods?

Heart healthy eating stresses fruits, vegetables, whole grains, poultry (chicken, turkey, quail and hen), fish, nuts and non-tropical vegetable oils^[1].

You’re actually encouraged to eat all these foods.

So before you dismiss heart healthy eating as rabbit food, close your eyes and imagine a steaming hot plate of pecan crusted salmon with baked potato wedges and sautéed green beans. Or substitute a juicy chicken breast for the salmon.

Both of those sound absolutely delicious, and yes, both of those are examples of heart healthy meals.

It’s not always what you eat. Sometimes it’s how you eat it.

And like most weight loss and maintenance programs, heart healthy eating limits sugar-sweetened foods, sugar-sweetened beverages and sodium^[1].

It goes one step further by also limiting red and processed meats.

Notice I said limits, not eliminates

Is Heart Healthy Eating the Same as DASH Diet?

High blood pressure (hypertension) is one of the risk factors for heart disease, so the DASH Diet is a form of heart healthy eating with specific emphasis on sodium.

The DASH (dietary approaches to stop hypertension) Diet emphasizes fruits, vegetables, whole grains, lean meats and low-fat dairy^[2]. It limits fatty meats, full-fat dairy and tropical oils. And like most weight loss and maintenance programs, the DASH Diet also limits sugar-sweetened foods, sugar-sweetened beverages and sodium.

Let’s face it – the best foods on any eating plan are the foods you love the most.

And the best part about heart healthy eating is that you can actually customize a heart healthy plan using the foods you love.

How to Customize Healthy Meals

Customizing your eating plan is as easy as 1, 2, 3.

1) Clarification

Get clarification on whether your doctor or healthcare provider has suggested that you

limit certain foods, or eliminate them altogether. In either case, make sure you understand why the change is necessary.

2) Information

Whether you’re told to limit or eliminate, you still need to know your numbers.

Typically, knowing your numbers refers to A1C, blood pressure, cholesterol and weight.

But the same concept applies to your total suggested daily limit for fat, sodium, sugar and added sugar.

The term ‘limit your intake’ is vague, but tracking your specific targets is actionable.

Having that tiny bit of information could absolutely change your life.

3) Modification

Modify your portions to fit within your goals.

You may be thinking the information sounds good and you’d like to give it a try, but you’re not sure where to start. The best place to start is right where you are, using the foods you love.

Once you’ve gotten clarification and information from your doctor or healthcare provider, set daily goals for fruits, vegetables, whole grains, poultry, fish, nuts and non-tropical oils.

Start by making 1 healthy substitution a day, and add to it.

For example, look for opportunities to:

substitute fish for meat in some meals,
substitute leaner cuts of meat when you do have meat, and
if you’re up for it, just skip meat altogether 1 day a week. Meatless Monday’s can be magnificent!

Use the same process to set limits for fat, sodium, sugar and added sugar.

And there you have it. You just customized your very own heart healthy eating plan using the foods you love!

When you build your most important muscle first^TM, your other muscles will follow.

References:

[1] American Heart Association. (n.d.). Prevention and Treatment of High Cholesterol (Hyperlipidemia). Retrieved November 15, 2020, from https://www.heart.org/en/health-topics/cholesterol/prevention-and-treatment-of-high-cholesterol-hyperlipidemia

[2] DASH Diet. (n.d.). Retrieved February 26, 2021, from https://health.usnews.com/best-diet/dash-diet

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February 2, 2021September 22, 2021

Cholesterol: The Good, the Bad and the Ugly

What Is Cholesterol?

Cholesterol is a waxy substance naturally produced in our bodies, and taken into our bodies in some of the foods we eat.^[1]. The liver produces about 75% of the cholesterol, ^[2]and the other 25% comes from the foods we eat. If most of the cholesterol is produced in our bodies, how could it possibly be bad?

The Good, the Bad and the Ugly

We hear a lot about cholesterol as a whole, but it’s important to understand the smaller parts that make up that number. Cholesterol is broken down into three main parts – HDL, LDL and triglycerides.

HDL

HDL (high-density lipoprotein) is the good cholesterol. It helps remove bad cholesterol from the body, which helps keep plaque from building up in the arteries. Up to 33% of the cholesterol is carried via HDL.^[2]

The desirable range for HDL is above 40 mg/dL (1 mmol/L) in men; and

The desirable range for HDL is above 50 mg/dL (1.3 mmol/L) in women.^[4]

LDL

On the other hand, we have LDL (low-density lipoprotein). This protein can combine with other substances to clog the arteries, thus the name bad cholesterol. This can cause the arteries to narrow and become more rigid, a condition known as atherosclerosis. The majority of the body’s cholesterol travels this route.

The desirable range for LDL is below 130 mg/dL (3.4 mmol/L).^[4]

Triglycerides

Here’s the ugly truth about triglycerides. They’re a combination of extra calories, glucose (sugar) and alcohol that the body has converted and stores in fat cells. In fact, triglycerides are the most common type of fat in the body^[3]. According to James Beckerman, MD, a triglyceride level of 150 or more “puts you at risk for metabolic syndrome, which is linked to heart disease and diabetes.”^[1]

The desirable range for triglycerides is below 150 mg/dL (1.7 mmol/L).^[2]

Total cholesterol

When you bring HDL, LDL and triglyceride levels together, you get the overall number you may hear when you get your results – your total cholesterol.

Here’s a quick look at how you can calculate your total cholesterol if you know the individual component levels. We’ll use the numbers from my past lipid panel.

HDL 70

LDL 94

Triglycerides 40

TOTAL 172

Formula: HDL + LDL + (triglycerides ÷ 5) = total cholesterol

70 + 94 + (40 ÷ 5) = 172

70 + 94 + (8) = 172

The desirable range is below 200 mg/dL (5.2 mmol/L).

The borderline high range is 200-239 mg/dL (5.2-6.2 mmol/L).

The high range is 240 ml/dL (6.2 mmol/L)

Factors That Can Affect Your Cholesterol

There are several factors that can increase your risk for high cholesterol. Although they’re divided into two categories, you still need to be aware of all factors.

Factors You Can’t Control

Heredity – Unfortunately, a propensity for high cholesterol can be passed down from generation to generation. That’s why it’s important to check with parents, grandparents, etc. to find out if they have had any cholesterol or heart-related issues.
Age – Cholesterol levels tend to rise as we age
Gender – Men tend to have higher cholesterol than women. HDL (good cholesterol) tends to be higher in women during childbearing years, and declines during menopause. According to James Beckermann, MD, “after age 55, a woman’s risk of developing high cholesterol begins to climb.”^[2]

Factors You Can Control

Eating habits – Eating high amounts of trans and saturated fats can lead to elevated LDL levels (bad cholesterol)
Activity levels – Activity increases HDL (good cholesterol), while inactivity increases LDL (bad cholesterol)
Smoking – Tobacco products decrease HDL (good cholesterol), and increase LDL (bad cholesterol)
Weight – Overweight and obese individuals are at greater risk
Medications – Side effects of some medications actually increase cholesterol levels

High Cholesterol and Cardiovascular Disease

While higher cholesterol levels can lead to an increased risk of cardiovascular disease, cholesterol alone isn’t the only factor. Your health care professional will considered other factors in order to get a complete picture of your risk. Some additional factors include:

Family history – family members who suffered a heart attack or stroke before 55 years old
Sex – Men run a higher risk than women
Ethnicity – Certain races are inherently at higher risk than others
Diabetes – Type 2 diabetes increases the risk
High blood pressure – Places extra strain on the blood vessels and heart
Smoking – Cigarette smoking increases the risk

Speaking with your health care professional is always best. If you’d like to get an idea of your cardiovascular risk now, check out the American Heart Association’s Check. Change. Control. Calculator. https://ccccalculator.ccctracker.com/

Summing it up:

Normal cholesterol levels are good, but there’s no substitute for knowing your individual numbers, and understanding what they mean. Get the breakdown of the individual components from your health care professional.

HDL (good cholesterol)
LDL (bad cholesterol)
Triglycerides
Total cholesterol

If they don’t offer the numbers, ask. You have the right to know. After all, your life could depend on it.

Several factors can affect your cholesterol level. High cholesterol levels, along with other factors, can increase your risk of cardiovascular disease. Understand these factors and make lifestyle changes to reduce the likelihood of a cardiac event.

Be informed. Be intentional. Be in good health.

References:

[1] Gordon, B. (n.d.). What is Cholesterol? Retrieved February 12, 2020, from https://www.eatright.org/health/wellness/heart-and-cardiovascular-health/what-is-cholesterol

[2] Cholesterol Overview: LDL, HDL, Triglycerides, What Cholesterol Levels Mean. (2018, March 6). Retrieved February 3, 2020, from https://www.webmd.com/cholesterol-management/ss/slideshow-cholesterol-overview

[3] HDL (Good), LDL (Bad) Cholesterol and Triglycerides. (2017, April 30). Retrieved from https://www.heart.org/en/health-topics/cholesterol/hdl-good-ldl-bad-cholesterol-and-triglycerides

[4] High cholesterol: Overview. (2017, September 7). Retrieved February 20, 2020, from https://www.ncbi.nlm.nih.gov/books/NBK279318/

[5] High cholesterol: Overview. (2017, September 7). Retrieved February 20, 2020, from https://www.ncbi.nlm.nih.gov/books/NBK279318/

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January 28, 2021September 22, 2021

How Knowing Your Numbers Could Save Your Life: Cholesterol

Have you ever gotten test results back from your doctor and all he tells you is that it’s normal? Of course you’re going to be happy to hear the good news, but what exactly does ‘normal’ mean for you? The desirable range for total cholesterol is anything less than 200 mg/dl. So normal could be 50, 150 or 199. Yes, 199 is normal, but has your cholesterol continued to rise over the years?

Even if your cholesterol level is 199 the first time it’s ever tested, walking away armed only knowing that it’s normal could put you at a disadvantage. The key to preventing most forms of heart disease is to know what cause it, and implementing a strategy to defeat it.

Total cholesterol is made up of three main parts: HDL (good cholesterol), LDL (bad cholesterol) and triglycerides. Ideally, your HDL should be high, and your LDL and triglycerides should be low. High LDL and high triglyceride levels could be red flags for your heart. So how do you know if you’re hitting those goals if all you know is your total?

What Is Cholesterol?

Cholesterol is a waxy substance found in many foods, as well as in our bodies^[1]. Although cholesterol usually gets a bad wrap, our bodies actually need cholesterol for cell membrane and key hormone production. Cholesterol is also plays a role in digesting and absorbing fat, as well as absorbing vitamin D^[2].

Because the body relies on cholesterol, the liver produces about 75% of the cholesterol in our bodies. ^[3]The other 25% of the cholesterol comes from the foods we eat.

If Cholesterol is Good, How Can It Lead to Heart Disease?

Too much cholesterol can cause a build-up in the walls of the arteries, which can restrict or completely block blood flow. This can definitely cause a domino effect. Restricted blood flow also means less oxygen being carried throughout the body, including to your heart. Inadequate blood and oxygen to your heart could cause chest pains. No blood or oxygen to your heart leads to a heart attack.

High Cholesterol and Cardiovascular Disease

Family history – family members who suffered a heart attack or stroke before 55 years old
Sex – Men run a higher risk than women
Ethnicity – Certain races are inherently at higher risk than others
Diabetes – Type 2 diabetes increases the risk
High blood pressure – Places extra strain on the blood vessels and heart
Smoking – Cigarette smoking increases the risk

I’ve Made Several Lifestyle Changes, But My Cholesterol is Still High

This is a very unfortunate situation many people face. If you haven’t already, you should strongly consider checking with a medical professional. Your doctor will have information on steps to take to get your cholesterol under control, which may include prescribing a medication called a statin

Summing it up:

While having normal cholesterol levels are good, there’s no substitute for knowing your numbers. Make sure you get the following individual numbers from your health care professional:

HDL (good cholesterol)
LDL (bad cholesterol)
Triglycerides
Total cholesterol

Be informed. Be intentional. Be in good health.

References:

[1] Gordon, B. (n.d.). What is Cholesterol? Retrieved February 12, 2020, from https://www.eatright.org/health/wellness/heart-and-cardiovascular-health/what-is-cholesterol

[2] Harvard Health Publishing. (n.d.). Cholesterol. Retrieved February 12, 2020, from https://www.health.harvard.edu/topics/cholesterol

[3] Cholesterol Overview: LDL, HDL, Triglycerides, What Cholesterol Levels Mean. (2018, March 6). Retrieved February 3, 2020, from https://www.webmd.com/cholesterol-management/ss/slideshow-cholesterol-overview

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Author: iHeart Fitness

Stress Management and Relaxation:

Indulge In You!

A Quick Way to Manage Stress

Stress and High Blood Pressure

Relaxation Quotes

Motivation: How to Get Motivated and Stay That Way

Goals and Motivation: The Difference Between the Two

The Art of Staying Motivated

How to Get Motivated When Excuses Creep In

How to Lower LDL Cholesterol and Prevent Atherosclerosis As Part of Your Fitness Journey

Why We Need Cholesterol

LDL Cholesterol and Heart Disease

Why You Need to Know Your Numbers

How to Lower Cholesterol

Blog post page template

Get the iHeartFitness
'Strong Heart Strong Body'
Video Series FREE

Company

features

get started

3 Steps to Heart Healthy Meals Using Healthy Foods from the DASH Diet

What Foods Are Considered Heart Healthy Foods?

Is Heart Healthy Eating the Same as DASH Diet?

Cholesterol: The Good, the Bad and the Ugly

How Knowing Your Numbers Could Save Your Life: Cholesterol

Indulge In You!

A Quick Way to Manage Stress

Stress and High Blood Pressure

Relaxation Quotes

Goals and Motivation: The Difference Between the Two

The Art of Staying Motivated

How to Get Motivated When Excuses Creep In

Why We Need Cholesterol

LDL Cholesterol and Heart Disease

Why You Need to Know Your Numbers

How to Lower Cholesterol

Get the iHeartFitness 'Strong Heart Strong Body' Video Series FREE

Company

features

get started

What Foods Are Considered Heart Healthy Foods?

Is Heart Healthy Eating the Same as DASH Diet?

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'Strong Heart Strong Body'
Video Series FREE