February is American Heart Month, and it’s a great time to start making lifestyle changes aimed at improving your cardiovascular health.
Eating healthy, getting regular exercise, quitting smoking, and managing stress are among the keys to improving your heart health.
Talk to your primary care provider, and remember, even small steps can add up to make a big improvement in managing your risk of heart disease.
Heart disease is the leading cause of death in the United States and around the world – but there are steps you can take to reduce your risk.
During American Heart Month in February, Jennifer Blaylock, RDN, a registered dietitian with Regional One Health’s clinical nutrition team, wants to have a “heart to heart” about how you can improve your cardiovascular health through diet, fitness, and other lifestyle changes.
“Too often, the hustle and bustle of life – family obligations, work demands, overscheduling, and our overall fast pace – influence our food and activity choices during the week,” Blaylock said. “Then, when the weekend comes, we’re trying to rest or play catch-up.”
Blaylock encourages realistic, incremental changes that can add up and make a big improvement in your heart health. “Make gradual changes to your diet and lifestyle so they’re sustainable,” she said. “Consistency is essential for achieving and maintaining heart health.”
Diet is a great place to start, Blaylock said.
She encourages patients to focus on fruits and vegetables and “eat the rainbow” – i.e. seek out foods with a variety of rich, vibrant, natural colors. Leafy green spinach, deep blue blueberries, bright oranges and strawberries, and crisp yellow peppers are great examples.
Fruits and vegetables are rich in vitamins, minerals, and fiber, all of which help regulate blood pressure and cholesterol, improve immunity, and more.
Eat a diet rich in fruits and vegetables, whole grains, and lean protein, and limit your intake of saturated fats, sodium, and sugars.
Blaylock recommends choosing whole grains like whole wheat breads and crackers, brown rice, oats, and quinoa. Whole grains are higher in fiber, which helps lower cholesterol.
Lean protein is also essential. Skinless poultry and fatty fish including salmon and tuna – both of which are also rich in heart-healthy Omega 3 fatty acids – are good meat options. Non-meat sources of protein include beans, lentils, and tofu.
When cooking, use healthy fats in moderation, Blaylock said. Olive oil and avocado are healthier options than other cooking oils, and trans-fats and saturated fats should be avoided.
Try to limit sodium and sugar as well. Sodium, which is found in processed foods, fast food, and salty snacks, can raise your blood pressure. Foods with a lot of added sugar, meanwhile, can contribute to weight gain and heart disease risk.
Overall, Blaylock said to aim for a mix of fruits and vegetables, whole grains, and lean proteins for your meals, and to be careful with portion sizes to avoid overeating. “Eat mindfully,” she said. “Stop when you are no longer hungry. Don’t wait until you feel stuffed!”
Other lifestyle changes are also key to a healthy heart.
Getting regular physical activity helps with controlling cholesterol, blood pressure, and blood glucose, as well as weight management, strength, mobility, and more. “Choose activities that you find enjoyable to make exercise a sustainable part of your lifestyle,” Blaylock said. “Include stretching and balance exercises to improve flexibility and stability.”
When it comes to exercise, pick activities you enjoy – that way you’re more likely to stick with it.
Limiting alcohol consumption and avoiding smoking are essential. “If you smoke, quitting is one of the best things you can do for your heart health,” Blaylock noted.
She urges patients to manage stress and get enough sleep.
Yoga, meditation, and spending time in nature are all healthy ways to reduce your stress levels.
As for sleep, the American Heart Association recently added sleep deprivation to its list of risk factors for heart disease. Improve your sleep habits by going to bed at a regular time, avoiding screens before bedtime, and sleeping in a quiet, dark room.
Remember, small, incremental changes can lead to better heart health.
Talk to your primary care provider about incorporating heart-healthy changes in your lifestyle. “Consult with your doctor before making any major changes to your diet or exercise routine,” Blaylock said. “By adopting heart-healthy habits, you can reduce your risk of heart disease.”