{"id":70583,"date":"2016-07-03T19:32:24","date_gmt":"2016-07-03T23:32:24","guid":{"rendered":"http:\/\/madisoncountycourier.com\/?p=70583"},"modified":"2016-07-02T23:41:39","modified_gmt":"2016-07-03T03:41:39","slug":"summer-tips-for-a-healthy-heart","status":"publish","type":"post","link":"https:\/\/madisoncountycourier.com\/?p=70583","title":{"rendered":"Summer Tips for a Healthy Heart"},"content":{"rendered":"

\"american-heart-logo-black\"<\/a>The American Heart Association and American Stroke Association provides 10 tips to keep your family\u00a0happy and healthy this summer. Summer can bring many happy memories \u2013 family vacations, summer camp, days at the shore, staying up late and watching the sun set. No matter what your summer traditions include, be sure to keep\u00a0in mind your heart and brain health throughout the longer daylight hours.<\/p>\n

According to the American Heart Association and American Stroke Association, heart disease and stroke\u00a0remain the No. 1 and No. 5 causes of death in the U.S., yet 80 percent of these diseases are preventable\u00a0with simple lifestyle modifications, such as healthy eating and regular exercise.<\/p>\n

Summer is the perfect time to enjoy heart-healthy seasonal produce and to add physical activity to your\u00a0daily routine. However, you should remember to take precautions when spending time by the water and\u00a0when exercising in the heat.<\/p>\n

Here are the American Heart Association and American Stroke Association\u2019s top 10 tips for a heart-healthy\u00a0summer:<\/p>\n

1. Learn Hands-Only CPR. Days by the pool and ocean can be fun, but always be prepared for the\u00a0unthinkable. Hands-Only CPR has only two steps: If you see a teen or adult suddenly collapse, 1)\u00a0Call 9-1- 1, and 2) Press hard and fast in the center of the chest. View a short video by visiting\u00a0www.heart.org\/handsonlycpr<\/p>\n

2. Stay hydrated. Drink plenty of fluids (preferably water) throughout the day and before, during and\u00a0after working out to maintain salt-water balance. Avoid caffeine and alcoholic beverages.<\/p>\n

3. Exercise smarter, not harder. Plan your workout for the cooler parts of the day \u2013 either early\u00a0morning or early evening when the sun\u2019s radiation is at its least. If you must exercise during the\u00a0hottest part of the day or in high humidity, decrease exercise intensity and duration. And\u00a0remember, you can get a great workout indoors by going to a gym or walking at the mall.<\/p>\n

4. Dress the part. Wear minimal amounts of clothing that allow for quick evaporation of sweat.\u00a0Choose lightweight, light-colored and breathable fabrics, such as cotton.<\/p>\n

5. Choose Fresh Veggies. Take advantage of fresh seasonal veggies. Load up skewers with\u00a0mushrooms, peppers, cherry tomatoes, zucchini, yellow squash or other veggies. Spray lightly\u00a0with olive oil cooking spray and grill until lightly blackened.<\/p>\n

6. Pack to play. When taking a family road trip, plan to incorporate regular physical activity into your\u00a0daily routine. Pack a football, soccer ball, Frisbee or paddle ball so that you can be physically\u00a0active while away.<\/p>\n

7. Enjoy fruit pops. Homemade freezer pops are an easy, fun treat for kids to make and enjoy.\u00a0Mash up fruit like peaches, grapes, berries or watermelon and put into paper cups, insert a\u00a0popsicle stick and freeze overnight.<\/p>\n

8. Protect yourself from the sun. Wear wide-brimmed hats, always apply water-resistant\u00a0sunscreen with at least SPF 15 and reapply sunscreen every 2 hours.<\/p>\n

9. Head indoors. When the heat gets unbearable, try indoor activities at your local YMCA or rec\u00a0center like basketball, swimming, yoga or racquetball.<\/p>\n

10. Know the signs of heat exhaustion and heat stroke.<\/p>\n

Symptoms of heat exhaustion:<\/p>\n