Keep Your Heart Healthy Through Exercise

Did you know that exercising regularly could help you fight off chronic conditions and diseases? Exercise can help control your blood pressure, blood sugar and weight, raise your “good” cholesterol, and prevent diseases such as cancer, Type 2 diabetes and heart disease. According to the AHA, you should do these three exercises to improve your heart health:

  1. Aerobic activity: Get at least 150 minutes of moderate-intensity aerobic activity (e.g., briskly walking) or 75 minutes of vigorous-intensity aerobic activity (e.g., running) every week.
  2. Muscle strengthening: Incorporate muscle-strengthening exercises at least two days a week. For the purposes of general training, focus on two to three upper body and lower body exercises. Abdominal exercises are an important part of strength training as well.
  3. Flexibility training: Flexibility training is important too, but it is frequently neglected, resulting in increased tightness as you age and become less active.

Fast Facts About Your Heart ♥

Over 750,000 Americans die each year due to heart disease. That’s one death every 40 seconds. 

Nutritional Information (per serving)

Total Calories 239
Total Fat 9 g
Protein 7 g
Carbohydrates 33 g
Dietary Fiber 6 g
Saturated Fat 1 g
Sodium 486 mg
Total Sugars 2 g

Gingery Quinoa with Green Beans


  • 1 cup quinoa
  • 1 ½ cups water or broth
  • 2 cups green beans
  • 2 ½ Tbsp. lemon juice
  • 1 Tbsp. olive oil
  • 1 Tbsp. sesame oil
  • 2 Tbsp. soy sauce
  • ¼ tsp. ground ginger


  1. Toast quinoa in a dry skillet over medium heat, stirring constantly for about 3 minutes.
  2. Put quinoa in a medium pot and add water or broth.
  3. Bring to a boil, then let simmer until all of the water is absorbed and quinoa is tender (10-20 minutes).
  4. Set aside and leave uncovered to cool.
  5. While quinoa is cooling, microwave the green beans until just tender.
  6. Rinse in cold water to stop the cooking process.
  7. In a large bowl, combine the quinoa, olive oil or cooking oil, sesame oil, green beans, lemon juice, soy sauce and ground ginger. Stir well.
  8. Season with salt and pepper.
  9. Serve at room temperature.

Makes: 6 servings

For more information and helpful links, please download our February 2019 Live Well, Work Well Newsletter.

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