This February, during American Heart Month, let’s focus on not skipping a beat on keeping our hearts strong and healthy. There are many factors that work together to keep our hearts healthy.
Heart Healthy Diet
For a heart healthy diet, it’s best to get a variety of healthy foods instead of focusing on just a couple. This way, your body is getting many different nutrients that are good for your heart.
Fruits and Veggies
• Of course a heart healthy diet starts with fruits and veggies because they are loaded with heart healthy nutrients such as vitamins and minerals. They also contain fiber and are low in calories.
Healthy Fats
• Healthy fats are a part of a heart healthy diet. Healthy fats like omega-3 and omgea-6 are great for your brain and heart! These healthy fats are found in foods such as fish, nuts, seeds, and avocados.
Limit Salt
• Consuming too much salt in your diet can increase pressure on your heart to pump blood throughout your body, which may lead to high blood pressure. High blood pressure is a risk factor for heart disease.
• Try using spices such as oregano, thyme, basil, ginger, and parsley to name a few. Garlic and onions also provide lots of flavor without adding salt.
Whole Grains
• Foods that contain whole grains provide more nutrients such as vitamins, minerals and fiber than foods with refined grains. Look for packages that say 100% Whole Wheat or Whole Grain, or look for the Whole Grain Stamp on the box, to be sure you are consuming whole grains.
• Some examples of whole grains are whole wheat bread, pasta, crackers, brown rice, barley, oatmeal, and popcorn.
Physical Activity
Any physical activity is better than none! It’s one of the most important things you can do for your health. Regular physical activity decreases your risk of developing heart disease. As an added bonus, physical activity also keeps your bones and muscles strong and can help give you more energy and help you sleep better at night.
Start with small steps towards the recommended 30-60 minutes of activity every day. Grab a friend to exercise with you for some motivation!
Hearth Health Check
Talk to your doctor about what you can do to keep your heart strong and healthy. Your doctor can talk to you and assess your risk factors for heart disease such as blood pressure, cholesterol, diet, physical activity levels, and medical and family history.
Source: Heartfoundation.org
