14 / 16
6
Total Fitness | Winter 2016 |
selecthealth.orgWe’re surrounded by hearts this month.
Along with the paper and chocolate
versions, there are the human ones:
the beating hearts of more than
300 million Americans.
Unfortunately, we’re also surrounded by
heart disease. In the U.S., it’s the leading
cause of death for both men and women,
but it can be prevented and controlled.
Even in a short month’s time, you can do
a lot to take better care of your heart.
Week 1: Scrutinize labels.
Unhealthy
fats and cholesterol can clog arteries.
Salt can raise blood pressure. Sugar can
pack on pounds. To avoid these risks for
heart disease, read nutrition labels when
you’re grocery shopping. Look for foods
with unsaturated fats, omega-3 fatty
acids, and low percentages of sodium
and sugar.
Also, choose plenty of foods that come
without nutrition labels: fresh fruits
and vegetables. They are low in fat and
sodium, and they contain fiber, which
can help prevent high blood cholesterol.
Week 2: Get moving.
Like all
muscles, your heart needs exercise. This
week—and every week—aim for at
least 150 minutes of moderate-intensity
aerobic activity, such as brisk walking.
Share your heart-healthy habit with a
loved one—invite him or her to join you
on a walk.
Week 3: Know your numbers.
If
you don’t know your blood pressure
and cholesterol numbers, make an
appointment this week with your doctor
to have them checked. Having high blood
pressure or too much LDL cholesterol
(the bad kind) in your blood can put you
at risk for heart disease.
Being overweight also makes heart disease
more likely. You probably know if you’re
carrying too many pounds. If you aren’t
sure, it’s another thing to discuss with
your doctor.
He or she can advise you on lifestyle
changes or medications to help you achieve
heart-healthy numbers in all three areas.
Week 4: Vow to quit.
Smoking harms
the heart and the lungs. So if you light
up, it’s important to ditch the habit for
good. Smoking also hurts your family and
friends, because exposure to secondhand
smoke can trigger heart problems in
them. So quitting is an act of love—not
only for your heart but also for all the
hearts that surround you.
References: See page 7
February is
love-your-
heart month
February is a good
month to fall in love—
with your heart.
During American
Heart Month, give
this hardworking
muscle some TLC for
lifelong health.
heart to heart