Good morning! Today starts the beginning of a 4-week blog series on heart health that I will be doing partnered with One Beat CPR. One Beat CPR is Florida’s premier American Heart Association (AHA) and American Safety Health Institute (ASHI) CPR training center based in South Florida.
Over the last few years, I have really focused on heart healthy eating and learned the importance of CPR training while being certified in Early Childhood Education in college.
The ABCs of CPR are Airway, Breathing, and Circulation. This acronym is used to help you remember the steps to take when performing CPR.
- If a person has collapsed, determine if the person is unconscious. Gently prod the victim and shout, “Are you okay?” If there is no response, shout for help. Call 911 or your local emergency number.
- If the person is not lying flat on his or her back, roll him or her over, moving the entire body at one time.
- Open the person’s airway. Lift up the chin gently with one hand while pushing down on the forehead with the other to tilt the head back. (Do not try to open the airway using a jaw thrust for injured victims. Be sure to employ this head tilt-chin lift for all victims, even if the person is injured.)
- If the person may have suffered a neck injury, in a diving or automobile accident, for example, open the airway using the chin-lift without tilting the head back. If the airway remains blocked, tilt the head slowly and gently until the airway is open.
- Once the airway is open, check to see if the person is breathing.
- Take five to 10 seconds (no more than 10 seconds) to verify normal breathing in an unconscious adult, or for the existence or absence of breathing in an infant or child who is not responding.
- If opening the airway does not cause the person to begin to breathe, it is advised that you begin providing rescue breathing (or, minimally, begin providing chest compressions).
Breathing (Rescue Breathing)
Pinch the person’s nose shut using your thumb and forefinger. Keep the heel of your hand on the person’s forehead to maintain the head tilt. Your other hand should remain under the person’s chin, lifting up.
- Inhale normally (not deeply) before giving a rescue breath to a victim.
- Immediately give two full breaths while maintaining an air-tight seal with your mouth on the person’s mouth. Each breath should be one second in duration and should make the victim’s chest rise. (If the chest does not rise after the first breath is delivered, perform the head tilt-chin lift a second time before administering the second breath.) Avoid giving too many breaths or breaths that are too large or forceful.
Circulation (Chest Compressions)
After giving two full breaths, immediately begin chest compressions (and cycles of compressions and rescue breaths). Do not take the time to locate the person’s pulse to check for signs of blood circulation.
- Kneel at the person’s side, near his or her chest.
- With the middle and forefingers of the hand nearest the legs, locate the notch where the bottom rims of the rib cage meet in the middle of the chest.
- Place the heel of the hand on the breastbone (sternum) next to the notch, which is located in the center of the chest, between the nipples. Place your other hand on top of the one that is in position. Be sure to keep your fingers up off the chest wall. You may find it easier to do this if you interlock your fingers.
- Bring your shoulders directly over the person’s sternum. Press downward, keeping your arms straight. Push hard and fast. For an adult, depress the sternum about a third to a half the depth of the chest. Then, relax pressure on the sternum completely. Do not remove your hands from the person’s sternum, but do allow the chest to return to its normal position between compressions. Relaxation and compression should be of equal duration. Avoid interruptions in chest compressions (to prevent stoppage of blood flow).
- Use 30 chest compressions to every two breaths (or about five cycles of 30:2 compressions and ventilations every two minutes) for all victims (excluding newborns). You must compress at the rate of about 100 times per minute.
- Continue CPR until advanced life support is available.
To see a demonstration of proper airway management in an unconscious adult or infant, watch the video here.
Heart Healthy Recipe
Salmon is not only a protein source but a food packed with heart healthy omega 3 fatty-acids. The American Heart Association suggests eating Salmon and other omega 3 fatty-acid rich foods at least 2 times a week to reap great heart health benefits. Here is a quick and easy Salmon recipe that can be paired with Asparagus (contains folate and antioxidants) and Brown Rice (prevents high blood pressure) to make a completely heart healthy meal!
5 Ingredient Honey Sesame Salmon
- 1 lb of Fresh Salmon
- 2 Tbsp of Low Sodium Soy Sauce
- 2 Tbsp of Rice Vinegar
- 1 Tbsp of Honey
- 1 Tbsp of Sesame Seeds
Preheat oven to 450. Cut Salmon into 4 pieces and set aside.
Whisk together the Rice Vinegar, Honey & Reduced Sodium Soy Sauce.
Place the Salmon in a ziploc bag and add 3 tbsp of the sauce mixture. Set aside the remaining sauce for basting later. Place the bag in the refrigerator and let it marinate for 15-30 minutes. You can let it marinate for longer for added flavor.
Line a baking pan with foil and add the Salmon, skin side down, to the pan and place in the oven on the top rack. Bake for 8-10 minutes.
After removing Salmon from the oven, baste the pieces with the remaining sauce.
Sprinkle the Sesame Seeds on top of the Salmon and serve with a side of fresh Asparagus and Brown Rice.
For a heart healthy meal, serve your Honey Sesame Salmon with freshly roasted Asparagus and steamed Brown Rice.
To cook Asparagus with this meal you can rinse and trim the ends before placing the stems on a baking sheet. Drizzle 1 Tsp of Olive Oil and 1 Tsp of Sea Salt on top of the Asparagus. Bake along side the Salmon for 8-10 minutes until it reaches the tenderness you like. Cool and serve with Brown Rice and the Honey Sesame Salmon.
5 Ingredient Honey Sesame Salmon Recipe
- Cut Salmon into 4 portions and set aside. Whisk together the Soy Sauce, Vinegar and Honey until the honey is dissolved. Add 3 Tbsp of the sauce and the salmon into a Ziploc bag to marinate for 15-30 minutes in the refrigerator or longer for added flavor. Keep the extra sauce for later.
- Heat oven to 450 and line a baking pan with foil. Add the Salmon into pan, skin side down, and cook for 8-10 minutes under the heat.
- Remove Salmon from the oven when cooked throughout and drizzle the remaining sauce between the 4 pieces. Sprinkle Sesame Seeds on top and serve with your favorite sides.
What’s your favorite heart healthy dish?