Heart Health
It’s hard to believe February is nearly over! February is the month of love and national heart month, so its a great time to think about how we can show our heart some love!
Heart disease is the leading cause of death in the United States and accounts for 1/3 of deaths worldwide, but is one of the most preventable illnesses with lifestyle modification!
Here are 5 ways to improve your heart health in February:
Eat a variety of fruits + veggies:
Research shows that those who eat a variety of produce have lower risk of heart attack and stroke. Fruits and veggies are full of fiber, vitamins, minerals and antioxidants that can help plaque from building up in the armies leading to heart disease and stroke.
Cooking with Heart Healthy Oils:
Fats/Oils that are liquid at room temperature are always going to be better for heart health than those that are solid at room temperature! For example, olive oil is more heart healthy than butter.
My favorite, heart-healthy oils: olive oil and avocado oil.
Reach for Lower Sodium Choices When Able!
Most American’s over-consume sodium due to the more processed nature of our foods. A lower sodium diet can reduce blood pressure, improving overall heart health. The American Heart Association recommends no more than 2,300 mg of sodium/day, which is about 1 teaspoon!
The 6 most common high-sodium foods are bread, soups, condiments, soups, cold cuts and deli meats, and pizza! Being mindful of our consumption of these foods and making substitutions where you can make a big difference!
Supplements: Fish Oil
Studies show that fish oil can help reduce serum triglyceride levels, and can improve blood pressure. Because most American’s don’t eat a diet rich in omega-3 fatty acids, it can be helpful to supplement, or try to incorporate a fatty fish (like salmon), into your diet at least 1-2x/week!
This is the fish oil I take (using my link will give you 15% off
Another option (not affiliated)
Include cardiovascular activity into your week!
30 minutes/day of a cardio based activity (walking, jogging, swimming, biking, hiking, etc!) is one of the best ways to improve heart health! Remember, your heart is a muscle, the more you use it, the healthier it gets!