American Heart Month is an annual observance held every February to raise awareness about cardiovascular health and encourage individuals, families and communities to adopt heart-healthy habits.
February is American Heart Month, a time dedicated to raising awareness about the vital role our hearts play in our overall health and well-being. Heart disease is the leading cause of death worldwide yet many risk factors are preventable or manageable with lifestyle changes and meeting with your doctor on a regular basis which can help you maintain your health.
To make sure you are doing all you can to be “Heart Smart” below are five tips from the American Heart Association for maintaining a healthy heart. Be sure to discuss these with your doctor to see if these tips should be included in your health care journey.
1. Eat a heart-healthy diet.- Focus on whole, unprocessed foods like fruits, vegetables, whole grains, lean proteins, and healthy fats such as olive oil, nuts and avocados.
- Limit saturated fats, trans fats and added sugars.
- Try to eat omega-3 rich foods like salmon, walnuts and flaxseeds.
- Excess weight requires the heart to work harder and can increase the risk of high blood pressure, diabetes and high cholesterol.
- Aim for a balanced calorie intake and regular physical activity.
- Each week try to spend 150 minutes (2 ½ hours) participating in moderate-intensity activities like brisk walking or cycling or 75 minutes of vigorous activity such as running or swimming.
- Twice each week be sure to lift weights (also called strength training) which provides a boost to your heart and muscular health.
- Chronic stress can raise your blood pressure and can also contribute to unhealthy coping mechanisms like overeating or smoking.
- If you are under stress, practice relaxation techniques such as mindfulness, yoga, meditation or even taking a relaxing walk.
- Smoking damages blood vessels and increases the risk of heart disease which is why it is important to quit smoking.
- If you drink alcohol, do so in moderation which means no more than one drink a day for women and no more than two a day for men.
By focusing on heart-health habits like balanced nutrition, regular exercise, stress management, and by developing a partnership with your health care provider that includes wellness visits you can take proactive steps to protect your heart and improve your quality of life. This month, let’s celebrate the power of prevention and commit to make heart health a priority for ourselves and our loved ones. Talk with your doctor for more resources on heart health.