February is Heart Awareness Month and it’s important that we learn about our heart and discover new techniques to keeping our heart healthy. This post is going to provide you with some tips that you can follow in your daily lives to keep your heart healthy!
Eat Healthy
- Cut Down on Salt. The recommended maximum daily intake of salt is just 6g for adults and 3g for children (2.5g of salt is the equivalent of 1g of sodium). Cut down by trying not to use any salt at all at the table and reducing how much you use in cooking.
- Eat Less Sugar. Too much sugar in your diet could lead to weight gain, which can raise your blood pressure and lead to diabetes and heart disease. Try eat fruits, yogurt or even dark chocolate if you have a sweet tooth.
- Limit Saturated Fats. Eating too much saturated fat – found in butter, margarine, fatty meats, dairy fats and processed foods such as pies, pastries and cakes – is believed to increase cholesterol levels. Try skimmed milk, low-fat dairy products, lean cut meats, and steam or grill instead of frying.
- Fill Up on Fruits and Vegetables. Increase the amount of potassium in your diet by eating at least five portions of fruit and vegetables a day (potassium can help to lower your blood pressure). The nutrients in fruit and veg – including vitamins, minerals and fibre – may also help to keep your heart health.
Keep Stress Under Control
Stress can cause some people to smoke, exercise little, and drink more than a moderate amount of alcohol which are all linked with heart problems. It’s important that you find ways that help you keep your stress under control when you feel it developing. Here are some examples below.
- Take a walk
- Listen to your favorite music
- Watch your favorite TV show
- Take a Yoga Class
- Cleaning around the house or doing a fun activity around the house
- Go see a Therapist
Exercise Regularly
Exercising is a great way to prevent a heart attack or heart disease, and it can help promote weight loss and control blood pressure and cholesterol.
- Aim to do something everyday even if it’s 30 minute walk around your neighborhood.
- Avoid sitting for long periods of time.
- Watch your weight
Overall, your heart is extremely important and you want to make sure you are doing activities that will keep your heart healthy. Going to the doctors frequently is also important especially if you suffer from any medical conditions that can effect your heart. This month start to make a habit of keeping your heart healthy, so throughout the year you are creating new habits.
-Olivia Callan
Health Fitness Specialist