It’s simple! Try one healthy habit each day of the week – keep repeating each week until you can incorporate most habits into your daily routine. Changes in diet and exercise go a long way in disease prevention and since February is American Heart Month (www.americanheart.org), we are highlighing simple tips you can start today. Believe us – your heart will thank you!
Day 1 - Color your day. Just think of the rainbow – fruits and vegetables (especially the bright hued ones) are an excellent source of antioxidants and phytonutrients which help protect your ticker. Make it a goal to add a fruit or vegetable to every meal. Try blueberries on your morning cereal, tomato, dark green lettuce and cucumbers on your sandwich and shredded carrots, zucchini and eggplant in your pasta sauce.
Day 2 – Trim the fat. In particular, saturated and trans fat. Both are responsible for clogging your arteries. Current recommendations (based on a 2,000 calorie diet) are to limit saturated fat to 16 grams per day and trans fat to as close to zero as possible. Read labels to identify how much is sneaking into your food and scan ingredient lists for the words “partially hydrogenated” which is code for trans fat. Whole milk, cheese, ice cream, butter and high fat meats are high in saturated fat while margarine, shortening, processed foods (such as pastries, cookies and crackers), and some fried foods contain trans fat.
Day 3 – Replace the bad with the good. Now that you have trimmed the saturated and trans fat, replace those pesky fats with the hearth healthy kinds – monounsaturated, polyunsaturated and omega-3’s. Olive oil, canola oil, peanut oil, nuts, seeds, olives, avocado, flaxseed and fatty fish such as salmon are all good sources. Try a smear of peanut butter on your toast instead of butter, avocado on your sandwich instead of cheese and low-fat vinaigrette on your salad instead of creamy dressing.
Day 4 – Shake the habit. Keep sodium in check by limiting your daily intake to less than 2,300 mg. A high salt intake is a risk factor for high blood pressure which is in turn a risk factor for heart disease. Start by reading labels, you will be surprised how much sodium is in the foods you eat (even the “healthy” ones!). Scan ingredients as well – if salt, sodium, monosodium glutamate (msg) or soy sauce is near the top, consider another choice. In addition, check restaurant websites for nutrition information – restaurant meals tend to be a gold mine for sodium. At home, cook with as many fresh items as possible and look for no salt added canned goods.
Day 5 – Move that body. Exercise keeps your heart and arteries healthy and promotes healthy blood flow. It also helps keep weight in check and reduce stress. Aim for at least 30 minutes of moderate exercise on most days of the week. The good news – it doesn’t have to be all at one time! Try a brisk 15 minute walk during your lunch break and 15 minutes with the dog after dinner. A pedometer can be a great motivator to get you away from the computer and outside!
Day 6 – Watch those portions. It’s no secret that portion sizes are out of control these days and for some this is a major contributor to weight gain (excess weight is linked to heart disease). Keep an eye on portions by using smaller cups, bowls and plates, sharing an entrée or leaving 4 bites on your plate. Or, try the following trick: fill half your plate with vegetables, ¼ with whole grains and ¼ with lean protein – instant portion control!
Day 7 – Take time to relax. Chronic stress affects our bodies in many negative ways and with the stresses that many of us feel today, it is important to manage stress in healthy ways. Take a moment to do something for yourself – listen to music, take bubble bath, watch a movie, spend time with your pet, call a friend, meditate or read.
Please note: The information in this article is not to be followed as
medical advice, diagnosis or treatment. Please consult with your physician
or primary health practitioner for information regarding your own personal
health and necessary treatments.
