February is American Heart Health Month

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February launches various events and programs that are aimed at helping people identify and understand the risk factors for developing cardiocascular disease. Heart disease is the leading casue of death in the United States for both men and women, although women lead when it comes to heart disease. Heart disease does not pick and choose who it hits. Every year one in four deaths are casued by heart disease. Cardiovascular disease is known as the silent killer, especially in women. Heart disease is known as the silent killer because it often doesn't display symptons like cancer and lung disease. Many individuals who don't have their cholesterol and blood pressure checked regularly can succomb to a heart attack without ever realizing they had a health issue.

Good news though, heart disease can often be prevented when people make healthy choices and manage their health conditions. Thinking ahead, you have a long life in front of you, from playing with you children to your grandchildren and great grandchildren. Don't sit back and let an unhealthy heart deprive you of enjoying life.

There are a lot of things you can do to help keep your heart healthy. Here is a list of only a few.

a. Quit Smoking Cigarettes and vaping are one of the leading causes of coronary heart disease. If you want a healthy heart and life in general, stop smoking immdediately, even if you use the help of nicotine patches or gum.

b. Go Nuts Nuts are a great source of food to help keep the heart strong. Almonds, pecans and walnuts. All tree nuts are packed with protein, fiber and heart healthy fats. So ad a serving of mixed nuts to your diet, although be careful as nuts are high in calories which would aid in packing on the pounds.

c. Cut out Salt Consuming too much salt raises your blood pressure. When shopping, make sure to check the label on ready-made foods for high salt levels. If that label says it has more than 1.5 grams of salt or 0.6 grams of sodium per 100 grams, then that is too much. Studies show that adults need about one teaspoon of salt per day, which equals six grams total. High blood pressure can increase the chances of heart disease.

d. Eat More Fiber Increasing your fiber intake can also contribute to helping lower your chances of heart disease. Fiber helps lower your cholesteral and, in turn, lower your risk of heart disease. Excellent sources of fiber are whole grains found in breads, rice, cereal, oatmeal, among other foods such as peas, beans, brocoli and raspberries which are all high fiber foods. It is recommended that you consume at least 30 grams of fiber daily to help improve your cardivascular health.

e. Eat Breakfast The first meal of the day is the most imprtant one. Jumpstart your day with a nutritious breakfast to give you essential vitamins and minerals. You are thinking bacon and eggs, not.

Opt for whole grains such as toast, cereal or oatmeal. Low-dairy products are an excellent source of energy, milk, yogurt and cheese are ideal and you certainly can not go wrong with vegetables and fruits or a handful of nuts.

f. Reduce Saturated Fats

Eating too many saturated fats can lead to high cholesterol and an increased risk of heart disease. Beef, poultry with skin and pork all have high amounts of saturated fats. Opt for leaner meats and low-fat dairy products.

g. Start a Hobby

Anytime you relieve stress it does your heart good. Putting your hands to work doing things like knitting, sewing, woodworking, doing puzzles or painting a masterpice are great ideas. You might be able to add days to your life if you find a way to take the stress out of a stressful day.

h. Eat the Catch of the Day

The American Heart Association recommends eating fish at least twice a week. Salmon, tuna, herring, sardines and other fish are a great source of omega -3 fatty acids.

i. Follow the 5 day rule

Nutritionist recommend that you should eat at least five portions of fruit and vegetables every day. It will give your heart and the rest of your body a healthy dose of essential nutrients.