February is Heart Health Awareness month and we all need to learn how to keep our heart functioning in the best possible condition. First, you should know your own personal risk with heart disease. Although you can not change your genetics, you can control many factors.
I was not aware of any family history risk until I had an in-office physical about 15 years ago. During a simple blood test for my cholesterol level and I found out that mine was high. I was surprised because I have eaten healthy for most of my life have maintained a healthy weight. The doctor had asked about my parent’s health and that is when I learned that high cholesterol does run in the family on my fathers’ side. At the time, and fortunately since then, I have remained only borderline high and do not have to take medicine. I do however pay attention to what I eat and make sure to stay physical with some form of exercise routinely.
Take charge of your health. By making a few simple healthy changes you can reduce risk of heart disease.
First, it is important to get regular checkups. I will admit I do put off some yearly exams as I’m feeling good and it’s hard to schedule checkups when you’re in good health. However, keeping current with regular checkups is essential because early detection with any illness or disease is the best way to confront it.
- Do not be afraid to ask questions. Sometimes I’ll list questions on my phone so as not to forget to ask.
- Eat more whole grains that area rich fiber and limit your fat intake
- Eat more chicken, fish, and beans for protein rather than red meat
- Read nutrition labels carefully. Sometimes low-fat, or food labeled fat free are not always the healthiest choices.
- Exercise regularly, find a routine that works for you and stick with it
- How much you eat is just as important as what you eat. Overloading your plate with healthy food can lead to eating more calories than you need.
- Reduce your sodium intake. According to the Mayo Clinic-Most healthy adults should have around 1500mg a day
- Adding flax seed to your diet is a good source of omega 3’s and some studies have shown that flax seeds may help in lowering cholesterol. I have mentioned in an earlier blog about making smoothies and adding whole flaxseeds which is an easy way to keep them in your diet.
- Plan and create menus ahead of time. Keeping ingredients for healthy meals on hand can stop you from ordering take out. Keeping vegetables cut up and stored in your fridge to snack on with Greek yogurt or hummus can prevent you from reaching for unhealthy snacks when your hungry.
- Lastly, do not be afraid to go out to dinner. Many restaurants are very accommodating to dietary needs. I’ve dined in restaurants where the waiter will ask about diet restrictions before he will take orders.
Enjoy a healthy lifestyle but don’t forget to allow yourself occasional indulgences as we all deserve a treat now and then.
*Information was gathered from Close the Gap-*Health Equity for life & Mayo Clinic Staff
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