February is American Heart Month! Keep your heart strong with these simple yet effective tips for better heart health.
Nourish Your Heart
- Boost Fiber Intake: Incorporate more fruits, vegetables, beans, and whole grains into your diet. Fiber helps keep you full, lowers cholesterol, and provides lasting energy. Aim for 25-30g of fiber per day.
- Choose Healthy Fats: Reduce saturated fats from fried foods, red meat, and processed foods. Instead, opt for heart-healthy fats from nuts, seeds, avocados, and olive oil.
- Prioritize Lean Proteins: Select poultry, fish, seafood, and plant-based proteins (such as beans, tofu, and tempeh) to support heart health and lower cholesterol intake.
- Limit Sodium: Keep daily salt intake below 2,300 mg to support healthy blood pressure. Cooking at home makes it easier to control sodium levels.
Move More, Sit Less
Your heart is a muscle—it needs exercise!
- Take breaks from sitting every 30 minutes.
- Aim for at least 7,500 steps per day.
- Engage in activities you enjoy to stay active.
- Follow the recommended 150 minutes of moderate-intensity exercise per week and include at least two full-body strength workouts to maintain muscle mass and support longevity.
Prioritize Sleep & Manage Stress
- Get 7-9 hours of sleep each night to help your body recover and stay energized.
- Manage stress by staying connected with loved ones, engaging in hobbies, and practicing relaxation techniques such as meditation, yoga, stretching, prayer, or deep breathing.
Stay on Top of Your Health
Regular check-ups with your doctor help monitor blood pressure, cholesterol, and blood sugar levels.
Small changes lead to big health benefits! If you need guidance, schedule a nutrition appointment to get started on the right path.
