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Recommendations to Lower Heart Disease Risk

by | Feb 8, 2014 | General Info

You may be treating your sweetheart this February, but don’t forget it’s also American Heart Month – so give your own heart some extra love by taking these recommendations to lower heart disease risk.

And don’t forget to Go Red this Friday, February 7 for a chance to win a 30 minute free massage!

The only good news about heart disease is that many of the deaths and risk factors are preventable. I know y’all have heard many of these recommendations before, but stop for a second before reading the list below. What if I told you that by actually incorporating these recommendations into your daily life, consistently would drastically decrease your risk of being one of three people that die of heart disease this year and the years to come? Would that change your motivation at all?

While age, gender and family history cannot be controlled, you can prevent and control high cholesterol, high blood pressure, excess weight and obesity with lifestyle changes, medications and healthful eating.

  • Healthy food choices and an active lifestyle can have a big impact on your heart’s health. Just a few steps and you can be on your way to a healthier heart:
  • Regular, moderate physical activity lowers blood pressure and helps your body control stress and weight. Be physically active in your own way. Start by doing what you can, at least 10 minutes at a time. Always check with your physician before beginning a workout regimen.
  • Eat more fruits and vegetables. One good goal is to fill half your plate with colorful fruits and vegetables every meal.
  • Eat less salt by preparing foods at home so you can control the amount of salt in your meals. As you prepare meals, use as little salt as possible. You can cut at least half the salt from most recipes. As you shop, select reduced-sodium or no-salt-added canned soups and vegetables.
  • Eat whole grains.
  • Regularly eat fatty fish like salmon, lake trout, albacore tuna (in water, if canned), mackerel and sardines.
  • Eat fewer foods with saturated fats, trans fats, cholesterol, added sugars, and refined grains.