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Everyone has a bad day now and then. But, when bad days become major depression, new research indicates your risk of heart disease may double. A new HealthPartners Research Foundation study showed that healthy habits — primarily exercise, good nutrition and not smoking — could cut heart disease deaths by 33 percent, according to HealthPartners cardiologist and senior research clinician Thomas Kottke, MD.
Here's a bonus
Many of the same healthy habits that protect your heart also help prevent depression. Dr. Kottke tells us which healthy habits can benefit your heart and your soul:
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Step it up with exercise |
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Exercise lowers your risk of heart disease, but it also boosts your mood to fight depression. The best way to fight depression with exercise is to work out rigorously enough that your heart speeds up and you get a little short of breath. Do this 3 - 4 times a week for at least 30 minutes each time. |
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Go fish |
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Eating salmon or other fish that provide omega 3 fatty acids at least twice a week can protect your heart and may benefit your mood. Research shows that they improve mild to moderate symptoms of depression. |
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Pile on the greens |
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Spinach and other dark leafy greens are good sources of folate, which research shows may help prevent depression. Eating five to nine servings of any fruits and vegetables daily is known to help prevent heart disease, and research suggests that folate in leafy greens may play an important role. |
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Get smart about carbs |
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Eating whole grain foods, such as whole wheat bread and oatmeal, lowers your risk of heart disease. The fiber in whole grains also stabilizes your mood and energy level to help you cope with stress. |
Smoking is the most important preventable cause of heart disease, as well as the biggest risk factor for sudden death. Smoking isn't known to cause depression, but quitting can help you find healthier ways to cope with anxiety and stress. The Partners in Quitting program is free for HealthPartners members! Get information at healthpartners.com or call 1-800-311-1052 toll free, 952-883-7498 (TTY).
A healthy lifestyle is the key to a longer and happier life, Dr. Kottke advises. "The best predictor of health and longevity comes from what you do when you get out of bed each day."
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Snack smart
Healthy 100-calorie snacks keep you
satisfied between meals
Contrary to popular belief, snacking can help you maintain a healthy weight. However, those easy-to-grab 100-calorie snack packs can leave you feeling very unsatisfied.
According to HealthPartners dietitian Sina Teskey, RD, LD, the problem with pre-packaged snacks is that although they help control portions, the foods they contain are often unhealthy. “These snacks are high in fat, sugar and empty calories with none of the nutrients you need to feel satisfied until your next meal,” advises Teskey. She recommends healthy snacks that not only let you eat more food, but also include low-fat protein, fiber or both.
Satisfy your snack attack with these healthy options, all around 100 calories:
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One hard-boiled egg with ½ cup of grapes, 110 calories |
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Five sticks of celery with one tbsp. of peanut butter, 100 calories |
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Eight cocktail shrimp (about 3 ounces) with four tbsp. of cocktail sauce, 100 calories |
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Twelve strawberries with ¼ cup of fat-free non-dairy topping, 98 calories |
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Fresh tomato slices topped with ¼ cup of fat-free cottage cheese, 95 calories |
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Know where to go for the care you need
Accidents or injuries aren't at the top of anyone's holiday wish list, but emergency rooms treat about 12,500 people for accidents related to the holidays each year. However, not all accidents or illnesses need emergency treatment. For less serious problems, an urgent care center or your primary care clinic can save you time and money. Use the guide below to help you make the best choice:
Need to find a clinic or Urgent Care location quickly? Use HealthPartners new mobile-friendly site to find a list of clinics and hospitals close to you (from anywhere in the country). Visit m.healthpartners.com to learn more.
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The information in this newsletter cannot be used to diagnose individual cases. Each case is unique. Only a professional healthcare provider is qualified to diagnose illness and prescribe treatment. The HealthPartners family of health plans are underwritten and/or administered by HealthPartners, Inc., Group Health, Inc., HealthPartners Insurance Company or HealthPartners Administrators, Inc. Fully insured Wisconsin plans are underwritten by HealthPartners Insurance Company. Copyright © 2009 HealthPartners. |
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