February is Heart Month. Along with showing your sweetie some love this Valentine’s Day weekend, think about ways to love your heart too!
Taking the lives of over 2000 Americans each and every day, heart disease remains the #1 killer of both men and women in the US. That’s the bad news. The good news is that heart disease is largely preventable and is even reversible.
Most of us already know a lot of the strategies for keeping your heart healthy and strong -- plenty of exercise, not smoking, keeping your saturated fat and sodium intakes in check, and eating plenty of fruits and vegetables. Here are a few more tips to keep your ticker strong and healthy!
It’s not just about the cardio -- building muscle throughout the body is important as well. So mix it up and incorporate resistance and strength training 2-3 times per week. Always work with a pro if you’re a beginner!
Diabetes as well as prediabetes (which affects over 1 in 3 American adults) increase risk of heart disease. It’s important to get screened regularly. Know your hemoglobin A1C and fasting blood sugar numbers. If you have diabetes, know your risks and know that reversing type 2 diabetes is achievable!
Keep calm and stress less. Chronic stress interrupts your body’s optimal hormonal balance, increasing risk of heart issues. Strive for a healthy balance of work, rest, and recreation. Finding joy, love, and laughter in life every day can actually improve heart health.
Manage blood pressure. High blood pressure and heart disease go hand-in-hand: remember, the heart is part of the cardiovascular system, which is all about healthy blood flow.
Incorporate more plant proteins. Everyone knows that meat supplies protein, but you don’t need it to meet your protein requirements. Plant sources of protein are heart healthy because they also come packaged with heart-protective nutrients. For example, beans and lentils are packed with protein, but are also superb sources of heart-healthy dietary fiber, B vitamins, and essential minerals. Try incorporating more plant-based meals every week; start with Meatless Monday for recipes and inspiration.
Prioritize sleep. When your sleep schedule is off kilter, you’re more likely to have mixed signals on hunger, fullness, and cravings.
Consider drinking green tea. It’s rich in the antioxidant epigallocatechin gallate (EGCG), which may benefit the heart. Try swapping coffee for green tea, or adding a cup or two (decaf if necessary) to your day.
Optimize omegas. Omega-3 fatty acids are essential for heart health. Fish isn’t the only source—focus on mercury-free, planet-friendly plant sources like chia seeds, soy products, walnuts, leafy greens, canola oil, flax seeds, and hemp seeds.
