This guest post was written by Simone Walters, MS, RD.
February is American Heart Month, and this year marks the 10th anniversary of the American Heart Association’s Go Red for Women campaign, celebrated on February 1! So, why does heart disease need a whole month to itself? For starters, it is the number-one cause of death among men and women in the United States, affecting some 81 million people. Everyone should care about heart disease, because if you do not have it, someone you know probably does.
The good news is that you can reduce many of the risk factors for heart disease by adopting a few lifestyle changes. Four of them are listed below, and you can check out the American Heart Association website for more heart-healthy tips.
1. Increase physical activity.
The heart, like any other muscle, needs exercise to keep functioning optimally. Physical activity also lowers the risk of developing heart disease by lowering blood pressure and total cholesterol, while raising good cholesterol. The best part is, there are countless ways for everyone to be more physically active everyday. Here are just a few:
• Get off the elevator one floor early and walk up one flight of stairs;
• Get off the bus or subway one stop before your usual stop and walk the rest of the way;
• Leave your desk a few minutes every hour to stretch or walk around your office.
Aim for 30 minutes of moderate physical activity, like brisk walking, 5 times per week.
2. Eat more fruits, vegetables and whole grains.
People who eat more fruits, vegetables and whole grains (plant foods) everyday can lower their risk factors for heart disease. This effect likely occurs because plant foods are rich in vitamins, minerals, antioxidants and fiber. The key to making these changes and sticking with them is to start small:
• Add fruit at a meal or as a snack;
• Add one more spoon of vegetables to what you would already serve yourself;
• Try a new whole grain instead of the usual rice or pasta—quinoa, farro and bulgur are just a few that are becoming more widely available.
3. Eat fewer high-sodium foods and trans fats.
These foods increase the risk factors for heart disease, so avoid them as much as possible.
• Sodium — Most of the sodium in the American diet comes from processed and restaurant foods. Try preparing meals at home and eating less of anything that comes in a box or bag with a nutrition label on it, and you will be on your way to cutting down on sodium.
• Trans fats — These are mostly found in packaged snack foods. Checking the nutrition facts label and ingredient list is the best way to find out if an item contains trans fats. If the ingredients contain partially hydrogenated oils, try cutting back on that item.
4. Lose weight.
Overweight and obesity are risk factors for heart disease, and any amount of weight loss helps reduce those risks. Start with a small, manageable weight loss goal. The best weight loss strategy is one that works for you and incorporates a sensible meal plan and physical activity. A registered dietitian can work with you to find the best way to achieve your weight loss goals.
To find a primary care physician or cardiologist who is right for you, call us at 866.804.1007.