February is American Heart Month, which makes it the perfect time to start giving your ticker a little extra love and tenderness. A normal heart has certain needs that must be met, so follow the tips below to woo your heart into the happy, healthy relationship you’re both longing for.
Make a date.
With your doctor, that is! Schedule an appointment for a check-up to have your blood pressure, weight, and cholesterol checked. Elevated blood pressure, LDL (low-density lipoprotein) levels, or too many extra pounds on the scale are major risk factors for heart disease. Diabetes can also be a risk factor, so let your doctor know if you have a family history. Everyone 18 or older should get their blood pressure checked at least once every two years to make sure you don’t have high blood pressure.
Plan the perfect meal.
You can even bring a box of chocolates, especially if they’re dark! A small serving of dark chocolate every day can help lower blood pressure and cholesterol. Make sure to fill your lunch and dinner plates with fruits and vegetables like blueberries, asparagus, and sweet potatoes for a shot of free radical-fighting carotenoids. Also, stick to lean cuts of fish (like salmon) and snack on nuts and oatmeal for heart-friendly omega-3 and alpha-linolenic fatty acids. These are the fats that boost HDL (high-density lipoprotein), the “good” cholesterol! However, be sure you also cut back on alcohol. One glass a day for women and two a day for men are safe amounts.
Take a long walk.
Or a jog…or a bike ride…or a swim...but one way or another, keep your heart in shape by upping its workload several times per week. Regular aerobic exercise strengthens your heart and lungs, so find an activity or two that you genuinely enjoy and make it a habit to incorporate it into your weekly routine. Solo or with a partner, exercise is a crucial piece of the heart-health puzzle. Talk to your doctor about the best ways for you to exercise safely and effectively!
Make a commitment.
Now that you’ve got your heart’s attention, make it a promise. Promise to reduce risk factors for heart disease by committing to reducing poor lifestyle habits, such as smoking and inactivity, which increase your risk. Promise to reduce alcohol consumption and overly salted food. Based on your health and family history, your doctor can advise you on the best ways to make heart health a top priority in your life.
What are some of your favorite foods and activities for showing your heart the love?
Dress Up a Plain Suit
