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how to lower cholesterol before blood test

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Cholesterol Test Preparation Guide | NAMG Cholesterol Test Preparation Guide Everything you need to know to prepare for an accurate cholesterol screening Why Cholesterol Testing Matters Regular cholesterol screening is crucial for maintaining heart health and preventing cardiovascular disease. High cholesterol typically has no symptoms, making blood tests the only way to detect potential issues early. Heart Disease Prevention High cholesterol is a major risk factor for heart disease, the leading cause of death worldwide. Early detection allows for timely intervention. Stroke Risk Reduction Elevated cholesterol levels contribute to plaque buildup in arteries, increasing the risk of stroke by up to 200%. Track Treatment Effectiveness Regular testing helps monitor how well lifestyle changes or medications are working to control cholesterol levels. How to Prepare for Your Test What To Do Fast for 9-12 Hours Typically, you’ll need to avoid all food and drinks except water for 9-12 hours before your test to ensure accurate triglyceride measurements. Stay Hydrated Drink plenty of water during your fasting period. Proper hydration makes blood collection easier and improves test accuracy. Take Regular Medications Continue taking prescription medications as directed unless your doctor specifically instructs you otherwise. What To Avoid Heavy Meals Before Fasting Avoid high-fat meals the evening before your test as they can temporarily elevate triglyceride levels. Avoid alcohol and certain foods At least 8 to 12 hours prior, avoid alcohol, sugary foods, simple carbs, and heavy or fatty meals as they can affect test results. Strenuous Exercise Vigorous physical activity before testing can temporarily alter cholesterol levels. Take it easy the day before your test. Frequently Asked Questions Do I need to fast before a cholesterol blood test? It depends on your healthcare provider and the type of test. Typically, fasting for 9 to 12 hours before the test is recommended to get an accurate triglyceride measurement, as eating can temporarily raise triglyceride levels. What foods or drinks should I avoid before my cholesterol test? Avoid sugary foods and drinks, simple carbohydrates like white bread and pasta, foods made with flour, and alcohol for at least 8 to 12 hours before the test, since these can affect your cholesterol and triglyceride results. What should I eat the night before the blood test? Eat a balanced meal that is low in saturated fats and includes healthy plant-based fats. Avoid heavy or fatty meals right before the test, although dietary changes take time to influence cholesterol significantly. Is it important to stay hydrated before the test? Yes, drinking plenty of water while fasting helps keep you hydrated and can improve the quality of the blood sample. Should I stop taking my cholesterol medication before the test? No, continue taking your prescribed medications unless your doctor advises otherwise. Are fasting cholesterol tests always necessary? Not always. Some guidelines permit non-fasting cholesterol tests, especially if you are not at high risk or not taking cholesterol medications. However, fasting is usually preferred when an accurate triglyceride level is needed. Ready for Your Cholesterol Screening? Take control of your heart health with our expert team at Northern Arizona Medical Group 3555 Western Ave, Kingman, AZ 86409 928-757-8440 Same-day appointments available Schedule Your Test Now

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Cholesterol Content in Foods: Complete List & Guide (Animal & Plant-Based)

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Cholesterol Levels in Common Foods Cholesterol Levels in Common Foods Understanding cholesterol content can help you make heart-healthy dietary choices 3100 mg Highest Cholesterol (Beef Brain) 0 mg Plant-Based Foods 300 mg Daily Recommended Limit Food Item Cholesterol Content Beef brain 3100 mg Egg yolk 1085 mg Caviar 588 mg Menhaden fishing oil 521 mg Foie Gras 515 mg Roe 479 mg Whole egg 373 mg Lamb kidney 337 mg Pork liver 301 mg Clarified butter (Ghee) 256 mg Butter 215 mg Oyster 206 mg Lobster 200 mg Pâté 150 mg Heavy whipping cream 137 mg Alaskan King Crab meat 127 mg Shrimp 125-194 mg Light whipping cream 111 mg Cream cheese 110 mg Yellow cheese (1 cup) 108 mg Lard 97 mg Beef ~90 mg Chicken ~88 mg Pork 80-85 mg Pressurized whipped cream 76 mg Fish (average) 70 mg Light Cream (18% fat) 66 mg Sour cream (cultured) 52 mg Custard 51 mg Ice cream ~47 mg Evaporated milk 29 mg Milk (whole) 33 mg (per cup) Full-fat yogurt 30-32 mg (per cup) Cheddar cheese 30 mg (per 1 oz) Cottage cheese (4% fat) 15 mg Yogurt / Frozen yogurt 6-13 mg Egg whites 0 mg Turkey ~70 mg Duck ~76 mg Goat cheese 20-30 mg Crab meat 75-90 mg Squid (calamari) 195 mg Clams 67 mg Mussels 56 mg Scallops 31 mg Ham ~60-70 mg Sausages 70-90 mg Bacon 70-100 mg Hot dogs 50-60 mg Venison ~75 mg Rabbit ~60 mg Duck eggs 600 mg (approx) Quail eggs 345 mg (approx per 100g) Cheese (Swiss) 26 mg Cheese (Mozzarella) 22 mg Yogurt (low-fat) 6 mg Tofu (soybean product, no cholesterol) 0 mg Almonds (plant-based, no cholesterol) 0 mg Walnuts (plant-based) 0 mg Bread 0 mg Rice 0 mg Pasta 0 mg Fruits 0 mg Vegetables 0 mg Heart-Healthy Eating Tips Plant-Based Focus Prioritize fruits, vegetables, whole grains, legumes, nuts and seeds. These foods contain zero cholesterol and are rich in fiber that helps lower LDL cholesterol. Choose Lean Proteins Opt for fish (especially fatty fish like salmon), skinless poultry, and plant proteins instead of red meat and processed meats to reduce cholesterol intake. Increase Soluble Fiber Foods like oats, beans, lentils, apples, and citrus fruits contain soluble fiber that helps remove cholesterol from your body. Take Control of Your Heart Health Consult with our specialists to create a personalized nutrition and health plan 3555 Western Ave, Kingman, AZ 86409 928-757-8440 Same-day appointments available Schedule Your Consultation

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Revealing The Truth: Can High Cholesterol Make You Gain Weight?

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High cholesterol itself does not directly cause weight gain. However, the conditions that often lead to high cholesterol—such as poor diet, sedentary lifestyle, and obesity—can also contribute to weight gain. The foods that raise cholesterol levels (e.g., those rich in saturated fats and calories) typically also promote weight gain Key Facts and Statistics Causality: Scientific evidence shows that high cholesterol is usually a result, not a cause, of weight gain. In other words, being overweight or obese increases your risk for high cholesterol, not the other way around. Statistical Association: Nearly 40% of adults in the U.S. have high cholesterol, and 42% are considered obese—showing a strong overlap, though not a causal direction from cholesterol to weight gain. Mechanism: Obesity raises the odds of having high cholesterol because excess body fat—particularly around the abdomen—alters how the body handles and produces cholesterol and other fats. Every 10 pounds a person is overweight can lead to the body producing up to 10mg of extra cholesterol per day. Weight Loss Impact: Losing even 5–10% of your body weight can significantly improve cholesterol levels. One study found that participants who lost more than 10% body weight saw the greatest improvements in LDL (“bad” cholesterol). Metabolic Impact: High cholesterol often correlates with insulin resistance, which can make it harder to manage weight, but high cholesterol itself isn’t considered a direct trigger of weight gain. Summing Up High cholesterol does not directly cause weight gain. Both high cholesterol and weight gain are driven by shared lifestyle factors (diet, inactivity) and metabolic issues. Reducing cholesterol through healthier habits typically also supports weight loss, and vice versa. If you are trying to manage your weight or cholesterol, focusing on a balanced diet, regular physical activity, and healthy lifestyle changes will benefit both issues. Take Control of Your Cholesterol with NAMG Today! At Northern Arizona Medical Group (NAMG), we understand that high cholesterol and triglycerides can silently put your health at risk. While symptoms like headaches, dizziness, or nausea may not always appear, the long-term complications can be serious. That’s why we offer expert care and comprehensive cholesterol management—tailored to your unique health needs. Our experienced providers monitor, manage, and treat cholesterol levels with the latest evidence-based approaches to help prevent cardiovascular complications before they start. 📍 Visit us at:3555 Western Ave, Kingman, AZ 86409 ✅ Why Choose NAMG? Personalized cholesterol and lipid care plans Preventive screening and lifestyle guidance Focused cardiovascular risk reduction Compassionate, locally based healthcare team Take the first step toward better heart health.📞 Call us today to schedule your appointment or learn more.Your heart deserves expert care—NAMG is here for you.

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Can high cholesterol make you dizzy?

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Can High Triglycerides and High Cholesterol Cause Headaches, Dizziness, or Nausea? Facts & Stats Explained Summary: High triglycerides and high cholesterol do not directly cause headaches, dizziness, or nausea in most people. However, they can contribute indirectly to these symptoms by leading to serious complications such as reduced blood flow, inflammation, high blood pressure, stroke, or heart disease. These conditions may trigger headaches, dizziness, or nausea, especially in severe or high-risk cases. Most individuals with high cholesterol or triglycerides remain asymptomatic unless complications arise. Can high cholesterol make you dizzy? Not by itself, but arterial blockages or severe blood flow reduction resulting from high cholesterol can cause dizziness, faintness, or loss of balance in rare cases. Can high triglycerides cause headaches? Yes, but indirectly. High triglycerides, like LDL (“bad”) cholesterol, can negatively affect blood circulation and increase inflammation, which may contribute to headaches. Decreased blood supply caused by plaque buildup can lead to symptoms such as numbness, dizziness, confusion, blurred vision, or severe headaches. Studies have shown an association between high triglycerides and increased prevalence of migraine—particularly migraine with aura—among elderly individuals. Does high cholesterol cause dizziness? The answer is the same as above: not directly. High cholesterol by itself usually doesn’t cause dizziness, but the diseases it leads to can result in dizziness. Does high cholesterol cause headaches? Rarely and not directly. Most medical sources and research indicate that high cholesterol is not directly linked to causing headaches. However, high cholesterol contributes to high blood pressure, narrowed arteries, or poor circulation, which can trigger headaches—especially in those with other cardiovascular risk factors. One large study of 25,000 adults found that people with high cholesterol were more likely to develop migraines over 20 years, likely due to inflammation and vessel changes caused by cholesterol. Can high cholesterol cause dizziness and nausea? Not as a direct symptom. Dizziness and nausea are not primary symptoms of high cholesterol. However, they can occur in connection with serious complications caused by cholesterol buildup, such as a heart attack or stroke, which require immediate medical attention. Key Statistics and Facts 90 million+ adults in the US have high cholesterol; most are asymptomatic but are at increased risk for complications. Migraine risk: People with higher cholesterol have an elevated risk of developing migraines, as found in a long-term study of over 25,000 participants. Dizziness in high cholesterol: Only arises via associated diseases—especially cerebrovascular events or severe circulatory problems. Summary Table Condition Headaches Dizziness Nausea High triglycerides Can contribute indirectly Possible if severe No High cholesterol (direct effect) Rare, indirect in most cases No direct link No High cholesterol (via complication) More likely w/ complications Seen in stroke, severe events Possible in emergencies Conclusion High triglycerides and cholesterol do not generally cause headaches, dizziness, or nausea as direct symptoms. However, their long-term complications (like high blood pressure, stroke, and heart disease) can lead to these symptoms, particularly in high-risk scenarios. Most people with high cholesterol or triglycerides will not experience these symptoms unless severe cardiovascular problems are already developing. Take Control of Your Heart Health with NAMG At Northern Arizona Medical Group (NAMG), we understand that high cholesterol and triglycerides can silently put your health at risk. While symptoms like headaches, dizziness, or nausea may not always appear, the long-term complications can be serious. That’s why we offer expert care and comprehensive cholesterol management—tailored to your unique health needs. Our experienced providers monitor, manage, and treat cholesterol levels with the latest evidence-based approaches to help prevent cardiovascular complications before they start. 📍 Visit us at:3555 Western Ave, Kingman, AZ 86409 ✅ Why Choose NAMG? Personalized cholesterol and lipid care plans Preventive screening and lifestyle guidance Focused cardiovascular risk reduction Compassionate, locally based healthcare team Take the first step toward better heart health.📞 Call us today to schedule your appointment or learn more.Your heart deserves expert care—NAMG is here for you.

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Most Common Chronic Diseases in Arizona (2025) | Chronic Care Management Guide

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2025 – 2026 Top Chronic Conditions in Arizona (with Stats) Heart Disease Leading cause of death in Arizona. Approximately 10,000 deaths annually. Over 50,000 hospitalizations every year. Higher rates in Maricopa, Mohave, and Cochise counties. Key risk factors include high blood pressure, high cholesterol, and smoking. Cancer One of the top causes of death, second to heart disease. Over 2,700 new cancer diagnoses per month. More than 1,000 cancer deaths monthly. Cancer mortality is a significant health burden statewide. Stroke (Cerebrovascular Disease) Major cause of mortality, especially in Yavapai, Navajo, and Greenlee counties. Stroke causes thousands of deaths annually. Age-adjusted death rates have been noted in health statistics reports. Chronic Lower Respiratory Diseases (CLRD) Includes chronic obstructive pulmonary disease (COPD), bronchitis, emphysema, asthma. 5th leading cause of death in Arizona in 2020. Mortality rates remain above the U.S. average, though decreasing recently. Rural areas show higher mortality rates from CLRD. Diabetes Prevalence in Arizona adults is high (exact state-level rate not specified but mirrors national trends). Diabetes is among top chronic conditions; Diabetes and its complications contribute significantly to morbidity and mortality. Chronic Liver Disease and Cirrhosis Ranked 9th leading cause of death in Arizona in 2020. Mortality rate increased notably from 2019 to 2020. Both males and females affected, with males comprising majority of deaths. Other Chronic Conditions Arthritis, asthma, chronic kidney disease—these, along with depression and cancer, are tracked as major chronic conditions. Around 9.9% of Arizona adults have three or more chronic conditions from this group. Overall Chronic Condition Burden: About 9.9% of adults in Arizona have three or more of the following chronic conditions: arthritis, asthma, chronic kidney disease, COPD, cardiovascular diseases, cancer (excluding non-melanoma skin cancer), depression, or diabetes. Chronic diseases account for 7 in 10 deaths annually in Arizona. Risk Factors and Prevention: Major contributors include tobacco use, high blood pressure, high cholesterol, obesity, poor diet, sedentary lifestyle, and genetic/environmental factors. Prevention focuses on quitting smoking, healthy eating, physical activity, alcohol moderation, regular screenings, and public health programs. Summary of Age-Adjusted Mortality Rates (per 100,000 population): Condition Approximate Arizona Rate (2020) Heart Disease Leading cause, ~151.3 (White non-Hispanic example) Cancer Close second, ~136.5 (White non-Hispanic example) Chronic Lower Respiratory Disease ~40.1 Stroke (Cerebrovascular Disease) Noted significant mortality Chronic Liver Disease & Cirrhosis Increased mortality noted, ~21.6 males (2020)   This data reflects information gathered from Arizona state health reports and national chronic condition surveys up to 2024–2025

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Emotional Wellness Goal Examples to Boost Your Mental Health

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    Emotional Wellness Goal Examples to Boost Your Mental Health Setting goals for your emotional well-being is just as vital as setting goals for your career, relationships, or health. Emotional wellness goals help you regulate your feelings, build resilience, and maintain a healthy mindset. What Is an Emotional Wellness Goal? An emotional wellness goal is a personal objective designed to enhance your ability to understand, manage, and express emotions in a healthy and constructive way. These goals promote inner peace, improved mental health, and stronger relationships. Emotional goals specifically target: Emotional regulation Empathy and compassion Self-awareness Stress management Mental resilience Why Emotional Wellness Goals Matter Today in 2025 According to the CivicScience Well-Being Index 2025: Emotional well-being in the general population has declined over the past year Positive emotions are down 15% compared to 2024 Negative emotions like stress and fear have increased by 22% With nearly 1 billion people worldwide living with mental disorders (WHO, 2019) and McKinsey finding that 40% of Gen Z report feeling “almost always stressed,” setting emotional wellness goals is a vital step toward building resilience and balance. Practical Emotional Goals Examples for 2025 Based on current trends and expert guidance, here are some emotional goals examples you can start applying: Practice mindfulness daily for at least 10 minutes Studies confirm mindfulness reduces anxiety and improves mood, with resistance training and mindfulness together supporting long-term brain health (Global Wellness Institute, 2025). Journal three things you’re grateful for each evening Gratitude journaling rewires your brain toward positivity and has been linked to improvements in depression symptoms. Pause to name and identify emotions in stressful moments Emotional awareness helps prevent impulsive reactions and encourages healthier responses. Set boundaries to protect your emotional energy Saying no reduces burnout—a common issue as 52.9 million Americans report living with some form of mental illness (EarthWeb, 2025). Connect with a trusted person at least weekly Social support decreases loneliness and enhances emotional resilience, crucial given rising feelings of isolation reported worldwide. Use specific coping strategies like deep breathing when overwhelmed These techniques have proven efficacy in reducing physiological and psychological stress. Replace negative self-talk with daily affirmations Self-kindness lowers shame and builds resilience, especially important as younger generations report elevated stress levels. Emotional Wellness Goal Examples by Category To help you tailor your journey, here are emotional wellness goal examples categorized by intent: 🧠 Emotional Intelligence Learn and name five new emotions each week to improve your emotional vocabulary Journal your emotions daily to track patterns in your mood and triggers Practice recognizing emotions in others during conversations 🌿 Stress Management Do a stress-reducing activity like yoga or deep breathing three times a week Create a digital detox hour every evening to reduce emotional overwhelm Identify and eliminate one key stressor from your life each month 🤝 Relationship Wellness Make a conscious effort to communicate feelings openly with one close friend or partner weekly Attend one therapy or group support session per month to process interpersonal emotions Practice active listening in all important conversations 💬 Self-Awareness Reflect weekly on how your actions are influenced by your feelings Create an “emotional audit” checklist to review after major decisions Identify your core emotional triggers and develop response strategies How to Set SMART Emotional Wellness Goals Use the SMART goal-setting method to create effective emotional wellness objectives: Specific “I will journal for 10 minutes to reflect on my feelings every night.” Measurable “I’ll meditate 5 days a week for 15 minutes.” Achievable “I’ll start by meditating just twice a week, then build up.” Relevant “Managing stress will improve my mental clarity and work performance.” Time-bound “I want to see progress within 30 days and reassess monthly.” Final Thoughts With 65% of people frequently seeking products or services to improve mental well-being in 2025 (NIQ), it’s clear emotional wellness is a priority. Setting emotional goals helps turn this priority into action. Start small, stay consistent, and let your emotional health flourish. Your future self will thank you. Remember that emotional wellness is a journey, not a destination. Be patient with yourself as you implement these goals and adjust them as needed. Frequently Asked Questions Q: What are emotional goals in simple words? A: Emotional goals are personal targets that help you understand and manage your feelings for better mental health and overall wellbeing. Q: Can emotional goals help in relationships? A: Absolutely. Goals like improving communication, empathy, and boundary-setting can significantly strengthen emotional bonds in all types of relationships. Q: How do I track emotional wellness goals? A: Use mood trackers, journaling apps, or set reminders for daily habits. Many people find success with simple methods like marking a calendar each day they complete their emotional wellness practice. Q: How long does it take to see results from emotional goals? A: Most people notice initial benefits within 2-4 weeks of consistent practice, but lasting change typically requires 3-6 months of dedicated effort. The key is consistency rather than perfection. Posts You May Like

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Healthy Eating Made Simple: Top 50 Nutrient-Rich Foods

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Healthy Eating Made Simple: Top 50 Nutrient-Rich Foods Want to fuel your body with the best foods for health? Here’s an updated breakdown of 50 powerhouse foods—complete with quick stats and compelling benefits for each group. 1–6: Fruits & Berries Fruits and berries are naturally sweet, convenient, and loaded with micro nutrients and antioxidants. Dietary pattern stat: Eating 400g (about 5 servings) of fruits/veggies daily is linked to a 31% lower risk of stroke and a 27% lower risk of heart disease. Top picks: Apples: One medium apple delivers 4g of fiber and covers 14% of daily vitamin C. Avocados: Packed with healthy fats (15g per half), fiber, potassium, and nearly double the vitamin C of many other fruits. Bananas: High in potassium (422mg per medium banana) and vitamin B6; proven to help regulate blood pressure. Blueberries: Among the highest in antioxidants; regular consumption may lower heart attack risk by 32% in women. Oranges: One orange covers 92% of daily vitamin C needs, plus fiber and antioxidants. Strawberries: Low-calorie (40 kcal per cup), packed with vitamin C and manganese. Other note-worthy choices: cherries, grapes, grapefruit, kiwi, lemons, mangoes, melons, olives, peaches, pears, pineapples, plums, raspberries. 7: Eggs Eggs are nutrition powerhouses: One large egg supplies 6g high-quality protein, choline for brain health, plus vitamin D. Recent research confirms no significant increase in heart disease for most people who eat up to one egg daily. 8–10: Lean Meats Lean, unprocessed meats support muscle growth, iron intake, and satiety, especially when enjoyed in moderation. Lean Beef: Rich in complete protein (26g/100g) and bio available iron (15% of daily need per serving). Chicken Breast: Low fat (3g per 100g), big protein (31g), plus B vitamins and potassium. Lamb/Mutton: Grass-fed varieties offer double the omega-3s of conventional red meat. 11–16: Nuts & Seeds Nuts and seeds provide healthy fats, fiber, vitamins, and minerals. Research: Eating nuts regularly lowers heart disease risk by up to 30%. Highlights: Almonds: Vitamin E rich; support weight management and gut health. Chia Seeds: 10g fiber per 30g serving; top source of magnesium and plant-based omega-3s. Coconuts: Offer MCTs (medium-chain triglycerides) for energy and metabolism. Macadamia Nuts: Low in omega-6, high in monounsaturates. Walnuts: Best plant source of ALA omega-3; studies link to cognitive and heart benefits. Brazil Nuts: Just one provides 100%+ daily selenium for thyroid function. 17–26: Vegetables Veggies are ultra-nutrient-dense, low in calories, and high in fiber. Stat: A diet high in vegetables is associated with a 16–28% lower risk of type 2 diabetes. Top choices: Asparagus: <20 kcal per serving, rich in vitamin K. Bell Peppers: Provide more vitamin C per gram than oranges. Broccoli: Contains sulforaphane for protective health effects, plus vitamin C, K, and protein (3g per cup). Carrots: High in beta-carotene; linked to better eye health. Cauliflower: Versatile, low in calories, and high in vitamin C. Cucumber: 95% water, very hydrating. Garlic: Allicin content may lower cholesterol and bolster immunity. Kale: 100g covers >200% of daily vitamin A, 134% C, and 700% K. Onions: Numerous flavonoids support heart health. Tomatoes: Lycopene, potassium, and C—may reduce certain cancer risks. Extra nutrient-dense options: artichokes, Brussels sprouts, cabbage, celery, eggplant, leeks, lettuce, mushrooms, radishes, squash, Swiss chard, collard greens, turnips, zucchini. 27–32: Fish & Seafood Oily fish and shellfish are some of the best sources of omega-3s and vitamin D. Salmon: 2,000 mg omega-3s/100g; eating fatty fish twice weekly is linked to up to 36% lower heart disease risk. Sardines: Small but mighty—high in calcium, B12, vitamin D. Shellfish: Contains zinc, iron, and vitamin B12; very nutrient-dense. Shrimp: Low-cal, high-protein, and rich in selenium, zinc. Trout: Like salmon, full of omega-3s and vitamin D. Tuna: High protein, low fat; opt for low-mercury varieties. 33–35: Whole Grains Whole grains provide sustained energy and essential nutrients. Brown Rice: More fiber and magnesium than white; linked to 16% lower risk of type 2 diabetes. Oats: Contain beta-glucans that help reduce cholesterol. Quinoa: All essential amino acids and a top plant protein. 36–37: Healthy Breads Choose bread with whole grains and high fiber. Ezekiel Bread: Sprouted grains, high in protein and fiber. Homemade Low-Carb/Gluten-Free Bread: Control quality ingredients; great for special diets. 38–41: Legumes Legumes fuel your body with plant protein and gut-loving fiber. Green Beans: Low in calories, high in vitamins A and C. Kidney Beans: Best prepared cooked; high in fiber and protein. Lentils: Rich in iron, magnesium, and 18g protein per cooked cup. Peanuts: Technically legumes; can help lower cholesterol and support weight loss. 42–44: Dairy If tolerated, dairy products are a top source of protein and key minerals. Cheese: High in calcium and protein; go for less processed varieties. Dairy Milk: A 2022 review found milk drinkers have lower cardiovascular mortality rates. Yogurt: Probiotic-rich for gut health, plus calcium and protein. 45–46: Healthy Fats & Oils Focus on unsaturated fats and limit saturated fats. Extra-Virgin Olive Oil: Core of the Mediterranean diet, loaded with antioxidants and shown to reduce heart disease risk. Coconut Oil: Contains MCTs; use in moderation as it raises LDL more than other plant-based oils. 47–48: Tubers Root vegetables are filling, high in fiber and vitamins. Potatoes: More potassium than a banana per serving; filling and versatile. Sweet Potatoes: Packed with vitamin A (21,000 IU in one medium potato) and antioxidants. 49: Apple Cider Vinegar May mildly help regulate blood sugar after meals; more evidence needed. Best used as a flavorful salad dressing addition. 50: Dark Chocolate Contains flavonoids that can support heart health, though the health benefit is modest at typical serving sizes. The American Heart Association recommends enjoying in moderation for pleasure, not as a health strategy. Posts You May Like

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Chronic Care Services in Kingman, AZ | Manage Chronic Conditions Locally

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Chronic Care Services Near You in Kingman, AZ Living with a chronic condition like diabetes, hypertension, heart disease, or COPD can be challenging—but you don’t have to face it alone. If you’re in Kingman, you have access to expert chronic care services designed to help you manage your health, reduce hospital visits, and live a better quality of life. Key Stats and Why This Matters About 60% of adults in the US live with at least one chronic condition, and in Arizona, approximately 53% of adults are affected. The most common chronic conditions include hypertension, diabetes, COPD, and heart disease. With effective chronic care management, studies show a 30% reduction in hospital visits and emergency admissions. Roughly 25% of Medicare beneficiaries qualify for Chronic Care Management services nationwide. The population of Kingman, Arizona, is estimated to be 32,689. This is based on the 2023 U.S. Census Bureau estimates. Data USA reports that 33.9k people live in Kingman, while Census.gov states the population is 32,689. Another source puts the population at 34,918.—underscoring a significant local need for chronic care services. What Are Chronic Care Services? Chronic care services refer to coordinated medical services that support patients in managing long-term health conditions. These services help ensure: Ongoing monitoring of your condition Medication management Lifestyle and dietary counseling Preventive care and screenings Regular follow-ups with healthcare providers The goal is to improve your daily health, prevent complications, and keep you out of the hospital. Why Chronic Care Management Matters in Kingman, AZ? Kingman, like many communities across Arizona, has a growing population of adults living with chronic conditions. Access to reliable chronic care services near you means: Personalized attention from healthcare professionals Better communication between your doctors and specialists Early identification of warning signs More control over your health Whether you live in downtown Kingman, Golden Valley, or the surrounding Mohave County area, chronic care can play a critical role in your long-term wellness. Services Offered Through Chronic Care in Kingman,AZ: At our Kingman-based chronic care center, we offer: Care Plan Development – A personalized roadmap created with your needs in mind Monthly Check-Ins – Routine communication to track your health progress Medication Management – Helping you stay on top of prescriptions and refills Health Coaching – Support to manage diet, exercise, and stress Remote Patient Monitoring (RPM) – Technology-based tools to monitor vitals at home Coordination With Specialists – Ensuring everyone on your care team is informed Our services are Medicare-approved and available both in-person and remotely. Who Can Benefit? Chronic care services are ideal for anyone diagnosed with: Diabetes High blood pressure Heart disease Chronic kidney disease COPD or asthma Arthritis Depression or anxiety (as part of integrated behavioral health) If you have two or more chronic conditions, you may qualify for Chronic Care Management (CCM) under Medicare. Why Choose Local Chronic Care Services in Kingman, AZ? Here’s why local support matters: Familiar providers who understand the Kingman community Faster access to appointments and local specialists Coordination with Kingman Regional Medical Center and nearby clinics Culturally competent care tailored to Arizona residents Our team is committed to patient-centered care, helping you stay independent and healthy. Get Started Today If you or a loved one are living with chronic conditions in Kingman, don’t wait to get the support you need. Our chronic care team is here to guide you every step of the way. 📞 Call us today to schedule a free consultation📍 Serving Kingman, Golden Valley, and the surrounding Mohave County area Posts You May Like

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Is Your Blood Pressure Too High in the Morning?

Is Your Blood Pressure Too High in the Morning? Signs, Risks & What to Do

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Is Your Blood Pressure Too High in the Morning? Did you know that around 20% of adults experience a significant rise in their blood pressure every morning? This “morning surge” most often happens between 6 AM and 12 PM and is linked to a higher risk of heart attacks and strokes during that time. In fact, heart attacks are about three times more common at 9 AM than at 11 PM, and nearly 44% of ischemic strokes occur in the morning hours. So, is your blood pressure too high in the morning? Let’s break down what’s normal, when to be concerned, and what you can do about it. What Is a Normal Morning Blood Pressure? Your body’s blood pressure naturally rises in the morning. For most people, this increase is modest and part of the circadian rhythm, preparing you for the day. Say your normal day reading is around 120/80 mmHg—in the morning, it might rise slightly to about 123/82 mmHg, which is totally normal and not a worry. But if your morning blood pressure consistently hits 130/80 or higher, that’s a red flag. This range is considered stage 1 hypertension and puts you at greater risk of cardiovascular events. Why Is Morning Blood Pressure Important? Morning blood pressure spikes are considered a major risk factor for cardiovascular problems because: Blood pressure tends to peak between waking and midday. Abnormal morning surges predict higher chances of heart attacks, strokes, and organ damage. People with “morning hypertension” have roughly double the risk of heart events compared to those with stable numbers. How to Tell if Your Blood Pressure Is Too High in the Morning Start by measuring your blood pressure right after you wake up—before you leave the bed or start your day’s hustle. Here’s a quick checklist to get reliable readings: Sit or lie down quietly for 3–5 minutes before measuring Use the same arm consistently for all readings Avoid caffeine, smoking, or heavy meals before taking your measurement Track the numbers for at least a week at the same time each morning If the average of those readings is above 130/80 mmHg, chat with your healthcare provider. Tracking is a must because one-off high readings aren’t the full story. What Can You Do If Your Morning Blood Pressure Is Too High? Good news: you’ve got control over this. Here are some practical, straightforward tips to keep that morning blood pressure in check: Establish a regular sleep schedule. Poor or irregular sleep raises morning BP. Cut down on salt in your evening meals to reduce overnight retention. Take prescribed meds as directed (some might work better if taken at night; talk to your doctor). Start your morning with gentle hydration and light movement, not a mad rush. Try stress reduction techniques like deep breathing or meditation right after waking. Even small lifestyle shifts pack a punch with morning blood pressure control. What Are the Normal Ranges for Morning Blood Pressure? Blood Pressure Level Systolic (Top) mmHg Diastolic (Bottom) mmHg What It Means Normal Under 120 Under 80 Safe, healthy blood pressure Elevated 120–129 Under 80 Watch your lifestyle Stage 1 Hypertension 130–139 80–89 Time to take action Stage 2 Hypertension 140 or higher 90 or higher Seek medical advice urgently Final Thoughts on Morning Blood Pressure So, is your blood pressure too high in the morning? If it’s consistently above 130/80, it’s a strong signal to take action—whether that’s getting a proper diagnosis, tweaking lifestyle habits, or reviewing medication. Remember: Morning blood pressure readings are often the most reliable of the day and give you important insight into your heart health. Keep it simple—track, act, and stay consistent. Your heart will thank you later. Manage Morning Blood Pressure and Chronic Conditions with NAMG’s RPM Services in Kingman, AZ At Northern Arizona Medical Group (NAMG), we don’t just treat high blood pressure—we help you stay ahead of it. Our team provides comprehensive care for hypertension, diabetes, and other chronic conditions, right here in Kingman, AZ. Through our Remote Patient Monitoring (RPM) services, we track your blood pressure and other vital signs daily—right from your home. That means real-time support, earlier interventions, and better peace of mind. 🩺 Whether it’s a morning BP spike or long-term blood pressure management, NAMG combines in-clinic care with remote technology to keep your heart healthy and your life on track. 📍 Located in 3555 Western Ave Kingman, AZ 86409 Kingman, AZ, we’re here to help you monitor, manage, and improve your health—one smart step at a time. Contact us today to learn how RPM and personalized care from NAMG can make a difference. Posts You May Like

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