February is American Heart Month! Did you know that approximately every 38 seconds an American dies from cardiovascular disease? It's a sad statistic that will only get worse if we ignore the problem. Cardiovascular disease is not only the leading cause of death in our nation, but globally as well. A large number of these deaths could be prevented through education and lifestyle change.
Tips to Improve Hearth Health
The biggest part of living healthy comes down to simply making healthy choices. While you can’t change things like age and family history, the good news is that even modest changes to your diet and lifestyle can improve your heart health and lower your risk by as much as 80 percent.
Eat Heart Healthy Foods
While a well-balanced diet is key and giving up sweets altogether isn't always the answer, there are certain foods that promote a health heart. Choose your favorites from the list below to start incorporating into your diet:
- Leafy green vegetables - spinach, kale or collard greens
- Whole grains - brown rice, oats and quinoa
- Berries - strawberries, blueberries, blackberries, raspberries
- Avocados
- Fish - Salmon, sardines, tuna
- Nuts - Almonds, Walnuts
- Beans - black beans, kidney beans, pinto beans, edamame (soy beans)
- Tomatoes
- Seeds - chia seeds, flaxseed, hemp seeds
- Garlic
- Olive Oil
- Green Tea
- Dark Chocolate
Stay Active
Being active doesn't mean you have to spend two hours at the gym every day or run 5 miles before work. There are simple ways that you can stay active throughout the day that promote a healthy heart:
- Take the stairs instead of the elevator
- Park further away in the parking lot so you have to walk further
- Yard work (raking leaves, mowing your lawn)
- Cleaning (sweeping, vacuuming)
- Taking a walk during your lunch break
- An evening neighborhood bike ride
- Swimming
- Hula Hooping
- Dancing
- Jogging
Being more active can help you:
- lower your blood pressure
- boost your levels of good cholesterol
- improve blood flow (circulation)
- keep your weight under control
- prevent bone loss that can lead to osteoporosis
The National Heart, Lung, and Blood Institute promotes #OurHearts, a national initiative to encourage and motivate everyone to adopt heart healthy behaviors.
Whether at work, at home, in your community, or online, Our Hearts celebrates the power and strength of acting together. During American Heart Month, use #OurHearts on social media to show the world how you and your squad are committed to supporting each other to be heart healthy.
Discover ways you can get involved here.
Pay attention to what you eat and stay active. It's a simple strategy that really works to improve your cardiovascular health.
Our bodies were meant to move but current lifestyle trends at work and in the home are increasingly sedentary.
It takes a conscious effort on your part to stand up and find activities that keep you active. Your heart will thank you.
For more information on how to achieve your health goals click here.
Let us help you get started with your heart health plan. Make an appointment for a physical at the Medical Specialty Center at Orchard Hospital - Your Everyday Health Care Clinic.
Our mission at Orchard Hospital is to provide our community with superior healthcare. We strive to ensure that your experience at Orchard Hospital is as pleasant and comfortable as possible. Our priority is to provide you with the care you need when you need it, with skill, compassion, and respect.
