Happy February and Happy National Heart Month! Heart health is something that is especially important to me because I lost my grandfather to heart disease a decade ago. While we know that genetics can play a role, heart health is largely in our control which is empowering. See are some easy ways to keep your heart in tip-top shape:
1. Focus on a heart healthy diet
When I work with my clients, I like to focus on foods that you can eat rather than foods to avoid as it is more empowering. A heart healthy diet includes produce, whole grains, low-fat dairy, fish, lean meats, legumes and healthy fat sources.
When it comes to things that should be avoided, first and foremost ditch the salt and opt for fresh herbs and spices to season your food. Sodium is like a magnet for fluid and too much in the body causes us to rain water which can burden our heart and raise blood pressure putting us at greater risk of developing heart disease. The recommendation for healthy adults is 1500 mg per day. To put that into perspective, a pinch of salt has over a third of our daily value! The best way to avoid unwanted sodium is to make most of your meals at home using fresh ingredients. Saturated fats found in fat cuts of meat and high fat dairy should be kept to a minimum while trans fats should be avoided at all costs.
2. Get active
Aerobic exercise is one of the best things we can do for our heart. Not only does it make the heart muscle stronger, it may also help lower blood pressure and cholesterol while helping to manage our weight at a healthy level.
The American Heart Association recommends at least 30 minutes of moderate-intensity aerobic activity at least five days a week or 25 minutes of vigorous activity at least three days a week coupled with two days of strength training.
3. Lifestyle management
Last but not least, lifestyle behaviors can play a role in managing hart health. If you are a smoker, there is no better time to quit than now. Smoking is directly correlated to heart disease and stopping is one sure one to drastically decrease your risk. Stopping can be especially challenging but there are smoking cessation programs that can be of great help.
Additionally, limit your alcohol intake as too much can raise blood pressure and increase your stroke risk. No more than two drinks per day for men and one for women is the general recommendation.
Last but not least, get your Zzz’s! Ongoing sleep deprivation will increase your risk of obesity, high blood pressure and heart disease. Aim for 7-9 hours per night.
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