February is American Heart Health Month! Here are some simple lifestyle changes you can do, to keep you and your heart healthy and happy.
Add more vegetables and fruit on your plate. Eat the rainbow with vegetables and fruits to get all of the different vitamins, minerals, and nutrients.
Eat healthy fats, NOT trans fats. Trans fats clog your arteries by raising bad cholesterol levels (LDL) and lowering good cholesterol levels (HDL). Trans fats are industry-produced fats often used in packaged baked goods, snack foods, margarines, and fried foods to add flavor and texture. Read labels on your foods to identify trans fats (appearing on the ingredient list as partially hydrogenated oils).
Get plenty of sleep. Clocking between 7-9 hours of sleep each night, while maintaining a calming nighttime routine and having a consistent sleep schedule is key.
Be active. The American Heart Association recommends five, 30-minute, moderate cardiovascular exercise sessions each week. That may seem daunting, but something is better than nothing. Start simple with 15 minutes, or break down your physical activity into chunks throughout the day. Get creative and find something you like to do for movement.
Build your muscle. strength training exercises compliment cardiovascular exercises by toning muscle and burning fat. The American Heart association recommends getting in two days of moderate to high-intensity strength training weekly.
Manage your daily stress. Learn healthy coping strategies to help keep your stress levels in check and from wreaking havoc on your health.
Avoid smoking or using tobacco. Including staying away from exposure to second-hand smoke.
Get regular health screenings with your provider. High blood pressure and high cholesterol can damage the heart and blood vessels. Regular screening can tell you where your numbers are and if you need to take action.
