Corporate Fitness and Active Aging

When it come to health, certain fats can have a positive effect, whereas other can negatively impact your health. All fats are equal from a caloric standpoint meaning they all contain 9 calories per each gram of fat no matter the type.  There are 3 main types of fat - saturated fats, monounsaturated fats, and polyunsaturated fats. The 2020-2025 Dietary Guidelines for Americans recommend that the
average individual aim to consume around 20-35% of total daily calories from fat. For an
individual who consumes around 2,000 calories each day, that is anywhere from 44 to 77 grams
of fat per day. Keep reading to learn more about the different types of fats and their effect on your
health and the food sources in which they are found!

Saturated Fats - The “Not So Healthy” Fats

Decades of research have shown that, when consumed in excess, saturated fats can
increase the LDL, or “bad” cholesterol levels in your blood, which could increase your risk of
heart disease and stroke, two of the leading causes of death for adults in the US. Saturated fats
are primarily found in animal-based foods such as beef, poultry, pork, full-fat dairy products
(butter, cream, cheese, whole milk) and eggs, but can also be found in “tropical” oils such as
coconut, palm, and palm kernel oils.
The American Heart Association (AHA) advises healthy individuals to consume less than
5-6% of total daily calories from saturated fat. For example, someone who consumes 2,000
calories per day should try to stay below 120 calories from saturated fat, or about 13 grams (9
calories/gram). You can decrease your saturated fat intake by opting for lean cuts of meat and
poultry without skin, choosing low-fat or fat-free dairy products, and swapping tropical oils for
vegetable oils, such as olive or canola oil.

Monounsaturated and Polyunsaturated Fats - The “Healthy Fats”

For optimal heart health, the AHA recommends making the majority of the fats you
consume monounsaturated or polyunsaturated fats, while limiting saturated fats.
Monounsaturated and polyunsaturated fats are both found in high amounts in various plant
based oils. Monounsaturated fats are rich in olive, canola, peanut, safflower and sesame oils, as
well as avocados, peanut butter, and many other nuts and seeds. In contrast, polyunsaturated
fats are found in soybean, corn, and sunflower oils in addition to walnuts, sunflower seeds,
soybeans and tofu. Polyunsaturated fats provide omega-3 and omega-6 fatty acids, nutrients
the body is unable to produce on its own. Additionally, monounsaturated and polyunsaturated
rich oils are a good source of Vitamin E, an antioxidant, which is often lacking in the standard
American diet. To increase your intake of these “healthy” fats - try consuming fatty fish
like mackerel, salmon and sardines at least twice a week, opting for plant-based oils over
“tropical” oils such as coconut and palm oils and incorporating more nuts and seeds into your daily diet.

Exercising and having a healthy diet are key components to maintaining or even improving heart health. A heart healthy diet consists of food low in cholesterol, sodium, and high in fiber. Following the DASH diet is a great guideline to discuss with your doctor if you are in need of improving your diet for heart health. With the ideal diet, that not only helps with maintaining or lowering body weight, but it also helps with preventing diabetes,  and improving your blood pressure as well as your bone and joint health.

What can exercise do for your heart health? A lot! Combined with the appropriate foods, here is what exercise can do for the heart and vascular system as a whole:

• Prevents Diabetes. Over time, the nerves and blood vessels of the heart can be damaged by the effects of diabetes. When you exercise your cells are more sensitive to insulin and results in utilizing it better. Regular exercise reduces chances of developing the disease even if there is family history.
• Decreases likelihood of cardiovascular diseases. When the heart is not strong enough to pump blood through the body the result can be heart failure. Exercise not only strengthens muscles, but it also strengthens the heart.  Other cardiovascular conditions such as high blood pressure can be caused by stress.  Regular exercise has shown to release "feel good" hormones that aid in lowering stress levels and therefore reducing blood pressure.
• Aids in weight loss.  Regular exercises can aid in weight loss efforts due to regular movement helping the body to burn calories.  With less weight to carry around you relieve pressure on your bones and joints helping you feel less aches and pains.
• Improved Cholesterols levels.  Lower LDL (low density lipids, what clogs your arteries) levels have been shown in people that maintain a healthy weight for their height. Higher HDL (high density lipids) levels increase with weight loss and exercise. These lipids are responsible for the formation of hormones and cellular repair.
• Decrease in medication use.  With regular exercise you are likely to reduce your need for medications. This also results in saving money and allows you to live without being dependent on medications.

Have you started your own exercise routine?  Reach out to your onsite fitness center staff to get started on right program for you and your goals.

Let’s begin by asking a generalized question - How familiar are you with your heart and its functionality? February is Heart Disease Awareness month, but spreading awareness about the disease is not only limited to this specific month. Heart disease is the leading cause of death in the U.S., which is an umbrella term that includes atherosclerosis, heart attack, stroke, heart failure, arrhythmia, and heart valve problems. Heart disease can affect a person of any age, so learning about prevention tips and implementing them into your life can be beneficial.

Although we lack the power to change some risk factors, we can start by making small life choices like a healthy eating plan and being more physically active. The American Heart Association breaks down prevention tips by age groups.  See where you fall and what you need to being doing to help reduce your risk for heart disease.

In your 20’s:

• Have regular wellness exams
• Be physically active
• Don’t smoke and avoid secondhand smoke

In your 30’s:

• Make heart healthy living a family affair
• Know your family history
• Tame your stress

In your 40’s:

• Watch your weight
• Have your blood pressure checked
• Don’t brush off snoring (sleep apnea can lead to high blood pressure, heart attack, and stroke)

In your 50’s:

• Eat a healthy diet
• Learn the warning signs of a heart attack and stroke
• Follow your treatment plan

In your 60’s and beyond:

• Have an ankle-brachial test
• Watch your weight
• Learn the warning signs of a heart attack and stroke

The bottom line is to change your unhealthy behaviors - clean up your dietary patterns, get active, and don’t put off your necessary doctor appointments. The risk of heart disease increases as you age, so the earlier you are aware, the better.

The staff in your corporate fitness center would be more than happy to help you get started with an exercise routine and are available for consultations. They are there to help and guide you, as well as get you familiarized with what is offered in your fitness center. These are just the basic guidelines to a happy and healthy heart!

The first Friday in the month of February is National Wear Red Day. Help bring awareness by wearing red to show your support.

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