Every year in the United States one in four deaths occurs from cardiovascular disease (CVD.) February is American Heart Month and the perfect time to take a look at your own heart health.

5 Ways to Stay Heart Healthy

• Health Evaluation

Many people only go to their doctor when they are sick. It is recommended that adults have routine physicals.

• Under 30 and healthy – every two to three years.
• Age 30 to 40 and healthy – every other year.
• Age 50 and older – every year.

• Healthy Eating

The typical Western diet is a huge contributing factor to not only heart disease but also numerous chronic diseases plaguing our nation. Simple changes in diet can make a big difference in your health.

Avoid:

• Highly processed foods
• Fast foods
• Sodas and beverages high in sugars.
• Foods high in sodium, saturated fats, trans fats and added sugars.

Try:

• Filling your plate with 2/3 of veggies and eating them first.
• Alternating junk food snacks with veggies, fruits and whole grain options.
• Adding fish rich in omega-3 at least twice per week.

Check out the DASH (Dietary Approaches to Stop Hypertension) eating plan here AHA DASH.

• Physical Activity

Regular physical activity is essential for optimal heart health.

• Aim for a minimum of 150 minutes per week to maintain blood pressure.
• 40 minutes per day about 4 times a week to lower blood pressure.
• Walk with co-workers at lunch or breaks.
• Inquire with your employer to see if they participate with a local Y where you can get discounted memberships.
• Join your local YMCA where there are nutritionists, personal trainers, healthy eating programs and the support system needed to make vital changes and commit to health.  Check out the YMCA of Greater Brandywine’s programs at YMCA of Greater Brandywine.

• Stress Management

Look at your daily stress level. If you are stressed out much of the time, take the steps to reduce it.

• Exercise
• Humor
• Meditation
• Yoga
• Counseling

• Weight Management

Being overweight or obese contributes to multiple health issues including heart disease.

• Maintain weight by eating well and being active daily.
• Consult your healthcare professional if you are overweight to determine the best weight loss plan for you.