February is American Heart Month

February is American Heart Month, that means it’s time to take your health to heart!

With just a few tips and ideas you can improve your heart’s health.

Eating

Only eat what is good for your heart. “How do you know what is good to eat?” Well, I’m glad you asked! It’s easy; simply read the food labels and choose the right balance of foods.

-One half of what you eat should be vegetables and fruits, the fresher the better. Mix them up, too. A variety of these will help control your blood sugar, your weight and your blood pressure.
-Unrefined whole grains have fiber, and fiber helps to lower your cholesterol. Whole grains also help you feel fuller, faster.
-Eat fish at leat twice per week. Amelia is an island – how difficult can finding fresh fish be?
-Take the skin off off your turkey, chicken, ducks and hens.
-Choose fat-free or low-fat dairy products.
-Don’t add salt to your meals, at least use very little.
-Lose weight once and for all; then maintain your healthy weight.

Exercise

-Strengthen your heart with physical activity.
-The new guideline for adults is 30 minutes, five days per week of moderate-intensity aerobic exercise.
-Get the heart rate elevated for at least ten of those minutes, or it doesn’t count.
-For children, they should be moving 60 minutes per day, every day.
-Walking is a great first step to a healthier heart.
-Some chores count, walking the dog, yard work and vacuuming for example.
-Build up to activities like cycling, dancing, water activities.

Stop Smoking

-It is hard to be physically active when you quickly run out of breath.
-Reduce your chances of having a stroke.
-Decrease your chances of other health issues, too.