21 ways to keep your pump clean!

By Chief Sam DiGiovanna

Your intake is the key factor in keeping your pump running smoothly and valves clean of build up…

As we wrap up February, which is dedicated to Healthy Heart Month, WebMD shares these 21 “Heart Smart” healthy ways to keep that most important pump clean and clear of debris -your heart!

We all know heart disease is one the biggest killers for firefighters. Let’s keep that pump clean by ensuring our intake is clean so it does not plug it up.

1. Herbs – When you add these to foods instead of salt and fat, you are making a heart-healthy choice. They add flavor without the bad stuff.
2. Black Beans – These are packed with heart-healthy nutrients. Folate, antioxidants, and magnesium can help lower blood pressure. Their fiber helps control both cholesterol and blood sugar levels.
3. Red Wine and Resveratrol – If you drink alcohol, a little red wine may be a heart-healthy choice. Resveratrol and catechins, two antioxidants in red wine, may protect artery walls. Alcohol can also boost HDL, the good cholesterol.
4. The Super Food Salmon – A top food for heart health, it’s rich in omega-3s. Omega-3s are healthy fats that may lessen the risk of heart rhythm disorders and lower blood pressure. They may also lower triglycerides and curb inflammation.
5. Tuna for Omega 3s – Often cheaper than salmon, tuna also has omega-3s. Albacore (white tuna) has more omega-3s than other tuna varieties. A great source of protein!
6. Olive Oil – This oil is a healthy fat made from smashed olives. It’s rich in heart-healthy antioxidants. They may protect your blood vessels. When olive oil replaces saturated fat (like butter), it can help lower cholesterol levels.
7. Walnuts – A small handful of walnuts a day may lower your cholesterol. It may also protect against inflammation in your heart’s arteries. Walnuts are packed with omega-3s, healthy fats called monounsaturated fats, plant sterols, and fiber.
8. Almonds – Slivered almonds go well with vegetables, fish, chicken, and desserts. They have plant sterols, fiber, and heart-healthy fats. Almonds may help lower “bad” LDL cholesterol.
9. Edamame – You may have seen these as an appetizer at an Asian restaurant. Edamame is the Japanese word for soybeans. Soy protein can help lower cholesterol levels. A cup of edamame also has 8 grams of heart-healthy fiber.
10. Tofu – Eat tofu and you will get a great form of vegetarian soy protein with heart-healthy minerals, fiber, and polyunsaturated fats.
11. Sweet Potatoes – Swap white potatoes for sweet potatoes. With a lower glycemic index than white potatoes, these spuds won’t cause a quick spike in blood sugar. They also have fiber, vitamin A, and lycopene.
12. Oranges – Sweet and juicy, oranges have the cholesterol-fighting fiber pectin. They also have potassium, which helps control blood pressure. In one study, 2 cups of OJ a day boosted blood vessel health. It also lowered blood pressure in men.
13. Swiss Chard – This dark green, leafy vegetable is rich in potassium and magnesium. These minerals help control blood pressure. Swiss chard also has heart-healthy fiber, vitamin A, and the antioxidants lutein and zeaxanthin.
14. Barley – Try this nutty whole grain in place of rice. You can also simmer barley into soups and stews. The fiber in barley can help lower cholesterol levels. It may lower blood sugar levels, too.
15. Oatmeal – A warm bowl of oatmeal fills you up for hours, fights snack attacks, and helps keep blood sugar levels stable over time — making it useful for people with diabetes, too. Oats’ fiber can help your heart by lowering bad cholesterol (LDL). Best results come from using steel cut or slow cooked oats.
16. Flaxseed – This shiny, honey-colored seed has three things that are good for your heart: fiber, phytochemicals called lignans, and omega-3 fatty acids.
17. Low-Fat Yogurt – When you think of dairy foods, you think, “Good for my bones!” These foods can help control high blood pressure, too. Yogurt is high in calcium and potassium.
18. Foods Fortified with Sterols – Some margarines, soy milks, almond milks, and orange juices have cholesterol-fighting sterols and stanols added. These plant extracts block your gut from soaking up cholesterol. They can lower LDL levels by 10% without messing with good cholesterol.
19. Cherries – Sweet cherries, sour cherries, dried cherries, and cherry juice — they are all good. All are packed with an antioxidant called anthocyanins. They are believed to help protect blood vessels.
20. Blueberries – Blueberries are simply brilliant when it comes to nutrition. They’ve got anthocyanins, those blood vessel-helping antioxidants. Those antioxidants give the berries their dark blue color.
21. Dark Leafy Greens – Your parents were onto something when they told you to eat your greens. They are full of vitamins and minerals. They are also high in nitrates, a substance that helps to open blood vessels so oxygen-rich blood can reach your heart.

There you have it! No one loves to cook and break bread together more than firefighters. Get to your pump panel and add in a little exercise consisting of cardio and weight training, and some yoga for relaxation and you can reduce your risk of heart disease!

Source: https://lnkd.in/gKhHnbmy

Sam DiGiovanna is a 35-year fire service veteran. He started with the Los Angeles County Fire Department, served as Fire Chief at the Monrovia Fire Department, and currently serves as Chief at the Verdugo Fire Academy in Glendale. He also is also a Senior Consultant for Cordico www.Cordico.com and Lexipol www.Lexipol.com.