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Employee Wellness Newsletter
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February 2022: Get Heart Healthy
February is National Heart Health Month! With heart disease being the leading cause of death worldwide, it is important to educate yourself and be aware of your heart health risk. Many of our daily lifestyle behaviors can either increase or decrease our risk for heart disease. Prompt action is so important! Read on to learn how you and your family can help to reduce your heart risk through lifestyle improvements. 
Eat Well:
A great first step in supporting your heart health is cooking with a quality fat source. Consuming a healthy fat source will provide your body with antioxidants, vitamins, and fatty acids that support your health, reduce inflammation, and reduce your risk for disease. Focus on the quality of your fat source over the fat content because quality fat supports quality function! Listed below are fat sources that are minimally processed, straight from nature, and are not made with fillers or chemicals.

  • Extra Virgin Olive Oil
  • Avocado Oil
  • Coconut Oil
  • Walnut Oil
  • Butter
  • Ghee

Avoid highly refined and heavily processed vegetable oils such as canola, corn, safflower, soybean, and sunflower oil. Swap the more pro-inflammatory sources out for the fat sources listed above. 
Recipe - Air Fryer Pasta Chips with Arrabbiata Sauce
Live Well:
  1. Eat Well – strive for ½ a plate of fruits and vegetables. Add in proteins and healthy fats to satiate and sustain your energy throughout the day.
  2. Sleep Well – 7-8 hours of sleep each night is a great goal. When we sleep, our body repairs, recharges, and detoxifies.
  3. Move More – Daily movement initiates adequate blood flood to your heart and the rest of your body. The constant flow of oxygen and nutrients (carried in your blood) will support your overall heart health.
  4. Stress Less – Stress can take a toll on your heart health as it impacts your blood pressure. Having chronic high blood pressure increases your risk for heart disease. Incorporate behaviors in your life that help you de-stress each day.
  5. Socialize More – Socializing is a pillar of longevity. Maintaining relationships and social connections throughout your lifetime can support your overall health. Call up a friend today!

Resources to Thrive:

Be Well:
This month, check in on your heart health risks. Below are five items to ask yourself to bring awareness to heart health month. 
  1. Ask yourself, when was the last time I exercised? Can I incorporate three days of movement this week?
  2. Look through your kitchen cabinet of oils. Do you use mostly canola and other industrial seed vegetable oils? Swap those out for an avocado or extra virgin olive oil.
  3. Ask yourself, am I going to bed at a time that will give me at least 7-8 hours of quality sleep? Set a goal of a time to get in bed each day this week.
  4. Can I meditate for 5 minutes today? Meditation can help to reduce your stress response and your blood pressure which is supportive of your heart health.
  5. Instead of an alcoholic drink this week, can you swap in a non-alcoholic option? Be mindful of the amount and frequency of alcohol consumption. 
In Good Health,
About the Monthly Wellness Newsletter
The everyday choices we make can help us live healthier, happier and more fulfilling lives. The CGO Employee Wellness Newsletter provides monthly resources and education on a variety of topics like nutrition, exercise, emotional health and resilience, prevention and more. Our hope is that this information empowers you to incorporate sustainable healthy habits for a lifetime of good health and well-being.

Always consult with your physician before beginning any wellness program. This general information is not intended to replace your healthcare professional.  

Sources: CDC, Zywave, Genius Foods

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