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Heart Health and Protein and a CPR Class in Tampa, FL


Most people get far more protein that actually required especially when it comes to meat. Protein is good for health but too much of it can actually be harmful. The main problem is that often the extra protein is coming from meats high in saturated fats, which can add to elevated cholesterol levels of the LDL — or “bad” — cholesterol. High cholesterol and high blood pressure are the biggest risk factors of heart disease which again is the main cause behind the occurrence of a cardiac arrest or heart attack.

The best way to deal with such emergencies is by going for a CPR class Tampa. In the classes, students are taught the life-saving resuscitation procedures that comprises chest compressions and rescue breaths. Proper application can revive the life of a victim involved in a cardiac emergency. Always select a certified training center for acquiring training such as the AHA certified CPR Tampa in Florida. There are courses for both healthcare as well as non-healthcare providers so through the course curriculum prior to signing up for a program. 

Amount of Protein Required- The actual recommended daily allowance is calculated by considering an individual’s age and weight. As per weight, growing children and pregnant or lactating women require a little bit more protein than a typical adult man or woman because their bodies are building more muscle. As per the Centers for Disease Control and Prevention, 10 percent to 35 percent of daily calories come from protein which is about 46 grams of protein for adult women and 56 grams for adult men.

An individual needs to drink an 8-ounce glass of milk for 8 grams of protein. You can also add a cup of yogurt for another 11 grams followed by a 3-ounce piece of meat — which is about the size of a deck of cards and has about 21 grams of protein — and a cup of dry beans, which has 16 grams and you’ve already reached the 56-gram requirement for an adult man.

The Right kind of Protein:
1.      Go for low-fat options, such as lean meats, skim milk or other foods with high levels of protein. Legumes, for example, can pack about 16 grams of protein per cup and are a low-fat when choosing protein.
2.      Your main dishes should combine meat and vegetables together, such as low-fat soups, or a stir-fry that emphasizes veggies.
3.      You should goal for 2- to 3-ounce servings.
The best diet for heart health is “Mediterranean” Diet:

Mediterranean diet involves high consumption of fruits, vegetables, bread and other cereals, potatoes, beans, nuts and seeds along with dairy products, fish and poultry being consumed in low to moderate amounts, and little red meat is eaten. Olive oil is an important monounsaturated fat source and eggs are consumed zero to four times in a week. 

Healthy Eating Tips:
1.      Choose whole-grain foods, such as whole-wheat bread, rye bread, brown rice, popcorn, oatmeal and whole-grain cereal.
2.      Make your children try out new fruits and vegetables every week. Also, find out ways to prepare them in a healthy manner.
3.      Use liquid vegetable oils such as canola, corn, olive, safflower, sesame and sunflower oils in place of butter and solid fats.
4.      Some of the good choices for protein includes chicken, beans and fish.
5.      Do read the nutrition labels which will enable you in picking foods that provide nutrients like vitamins, minerals, and dietary fiber but limit sodium, added sugars, saturated fat and trans-fat.
6.      Instead of eating out, you should aim towards cooking more at home.
7.      Oily fish such as salmon, mackerel, trout and albacore tuna are good choices which are high in omega-3 fatty acids.
8.      Find out ways to reduce sodium your family eats which mostly comes from processed and restaurant foods.
9.      Nuts or seeds can be a satisfying and healthy snack. Almonds, hazelnuts, peanuts, pecans, pistachios and walnuts are all good choices.
1.  Make sure to use fresh or dried herbs and spices or a salt-free seasoning blend in place of salt when cooking.
Hope, this information proves to be beneficial for you. For more information or to sign up for a program, contact CPR Tampa on 727-240-9404.
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