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February is National Heart Month

They’re already out on the shelves, those big, heart shaped boxes of chocolates to celebrate Valentine’s Day. Sure, they would love candy and flowers, but what if there were something else you could do for your Valentine to ensure they’re around for a long time?

February is National Heart Month, a time to make a few, simple changes to your lifestyle to get healthy and most of all, keep your heart healthy.

Heart disease is the leading cause of death for both men and women in the United States and everyone is at risk.

You have a higher risk if you have high cholesterol or high blood pressure, smoke, are overweight and don’t get enough exercise. Women over 55 and men over 45 are more susceptible, too. Family history also plays a big part in whether or not you develop heart disease.

So what can you do?

The big thing is eating healthy. Encourage your family to use spices rather than salt to season their foods as salt, or sodium, leads to high blood pressure.

Choose fresh foods instead of processed when you can, such as getting sliced meats from the deli rather than the pre-packaged kind from the cooler. Look at labels when you’re shopping and pick out the ones with the least amount of sodium, low sodium or no salt added varieties.

For some folks, just the thought of vegetables makes them cringe, but a diet with plenty of veggies and fruits is good for you. As delicious as it is, don’t drown those veggies in butter or sauce, either.

Whole grains, whole-wheat bread and pastas and cereals like oatmeal or shredded wheat are heart healthy options, too.

Don’t forget your protein, either. Sure, you can still have beef, just choose leaner cuts. Chicken and turkey are great options without their skin and skip the salty marinades. Kidney beans, pinto beans, black beans – all are protein packed along with unsalted nuts and seeds.

Get out there and exercise.

It’s hard in the winter to even think about exercise sometimes, but even walking is a good start toward a healthy heart. You can get your exercise in and still stay warm by walking at the armory or even getting a membership to one of our health clubs.

Keep track of your blood pressure.

Blood pressure is how hard your blood pushes against the walls of your arteries when your heart pumps blood. Hypertension, or high blood pressure, usually has no symptoms so it has been called the silent killer.

Narrowing of the arteries due to an unhealthy diet, smoking and being overweight greatly increases your chance of a heart attack.

So, maybe stick with flowers this Valentines Day and add a promise to start eathing healthier and exercising more. Your Valentine will be around a lot longer if you do.

 

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