Seven Habits to Help Your Heart!

Valentine’s Day brings out the hopeless romantic in all of us. It is the one day when everyone is encouraged to wear their heart on their sleeve. Is it any wonder that this day falls in February? After all, February is National Heart Month.

It’s the perfect time to step back and look at ways you can change your life to take better care of your heart. Here are seven suggestions for some healthy new habits to incorporate into your life:

1. Get regular checkups. Heart disease is the #1 killer in America, but how many people truly know the health state of their hearts? It’s essential for every one of us to know our risk of developing heart disease. By seeing your healthcare provider and getting regular tests, you can take your heart’s health into your own hands! Use this tool now to get a quick glimpse of your risk for heart disease.
2. Know your blood pressure and cholesterol numbers. Be sure to get these measurements when you go in for your checkups. Uncontrolled high blood pressure can lead to stroke, heart attack, and heart or kidney failure. And while a certain amount of cholesterol is an important part of a healthy body, you run the risk of heart disease or stroke if your levels get too high.
3. Eat or drink low-fat or fat-free dairy foods as part of a balanced diet. A study published in the New England Journal of Medicine found that consuming dairy products may provide heart-healthy benefits. It was discovered that a diet including at least 3 servings of low-fat dairy foods and 8-10 servings of fruits and vegetables may help reduce the risk of high blood pressure as effectively as some medications.
4. Limit food high in saturated fat and cholesterol. While these foods may be a deliciously guilty pleasure, too much can be bad for your heart. Visit our recipe search page to get new recipes so full of flavor you won’t even know the fat is missing. Also, be sure to opt for low-fat, fat-free or reduced-fat dairy foods when you’re out shopping.
5. If you drink alcohol, practice moderation. Try to keep it to one drink a day. Drinking too much can lead to high blood pressure, heart failure and an increased calorie intake.  Why not try some of these great drink ideas instead of mixing that next martini?
6. If you’re smoking, quit. If you don’t smoke, don’t start. Nearly half of the 400,000 annual smoking deaths in the United States are heart-related. Quitting can prolong your life. Plus, after you quit, the risk of heart disease from smoking is cut in half in the first year after quitting. After 15 years, the risk is similar to someone who has never smoked! For help quitting, read this information provided by the American Heart Association.
7. Exercise each day. Moderate physical activity can help the heart get stronger. But start slowly. Gradually build up to at least 30 minutes of activity, five or more times per week (see your doctor before starting any exercise regime).  If you don't have a full 30 minutes, try two 15-minute sessions or three 10-minute sessions to meet your goal.

We all know that bad habits are much easier to pick up than good ones but the rewards of good habits are worth the effort.  Work on one habit at a time, get your friends involved and keep each other motivated. Most importantly, remember to treat your heart well and it will do the same in return!

What’s inside the pyramid? Real food goodness for you and your entire family! Take a tour of the latest United States Department of Agriculture (USDA) guidelines for healthy nutrition.