You can't beat a Healthy Heart!

Since it is Heart Month we want to share some tips on having a healthy heart! Heart disease is the leading cause of death in men and women in the United States. Here are some things we do with Jed (and you can too!) to keep his (your) heart healthy!

Be Physically Active Everyday (30 mins)

With Jed's physical therapy goals we "work out" or do active play for at least 30 minutes a day. (And that isn't counting all of the running he does around the house.) Jed looks forward to this time of day. He is a really hard worker and a determined little man. His favorite activities to do are practice jumping, doing sit-ups, climbing ladders, playing catch, playing baseball, and playing hockey. Some days we can't to the normal "work-out/playtime" so we just go on a short walk. Just be active everyday and try to do a little more then you did the day before.

 

Eat a Healthy and Balanced Diet

Jed has a hard time with trying new foods so we have to get creative when it comes to balancing his diet. Here are some foods that are really healthy for your heart:

• Fish - Salmon is the best type of fish to eat. Jed is still hesitant to eat any fish so we are working up to this one.
• Nuts - We put sliced almonds and walnuts in out pasta salads and occasionally in our smoothies and Jed loves them.
• Berries - Blueberries are the best and Jed will eat anything that is a circle - that is his favorite shape.
• Cheerios - The only cereal Jed will eat. 
• Oatmeal - We had to work on the texture with Jed but now he loves oatmeal.
• Spinach - Jed wont eat straight spinach but when we hide it in his smoothies, then he eats it right up!
• Fruits - Citrus Fruits (oranges, cantaloupe, pomegranate) are the best for your heart but Jed says they are sour so we just add them into his smoothies as well. The goal is to one day have him eat them whole.
• Tomatoes - This is one of Jed's favorite things to eat; he loves it when we dice up the tomatoes. He can never get enough.
• Dark Chocolate that is 70% cocoa - Jed has just recently started tasting candy so we haven't tried this yet but this is a good thing to mix into a smoothie.

• Jed's Smoothie Recipe outline:
• 1 - 1.5 cup of liquid (water, milk, juice)
• 1 cup of greens (handful)
• 2 cups of fruit and veggies
• Jed favorite smoothie combination is Water or milk, spinach, avocado, banana, strawberry, dash of cinnamon and 2 tbs of peanut butter.

Maintain a Healthy Weight

People with Down Syndrome have a harder time keeping a healthy weight. Something we do with Jed to promote a healthy lifestyle is keeping the snacks in our home healthy and having fun being physically active. I never tell Jed that he can't eat when he says that he is hungry, but I don't give him the option to eat chips or other types of junk food for his snack. Those types of food are for parties and special events.

Don't smoke or use tobacco

Also avoid second-hand smoke whenever possible. Jed has Congenital Heart Disease so his oxygen levels are already lower than usual, so staying away from second-smoke is best so his body gets as much clean oxygen as possible.

Regular Health Screenings

Get your blood pressure and cholesterol levels checked regularly.

Reduce Stress

Make sure you are getting "me" time everyday to relax. And do something fun that makes you laugh daily! (Like going to a hockey game!)

Being healthy with Jed is a lot of fun!! and You Can't Beat a Healthy Heart!