Feb 2016 Health Tip

FEBRUARY HEALTH TIP: HEART HEALTH AWARENESS MONTH

Heart disease is the leading cause of death for men and women in the United States. Every year, 1 in 4 deaths are caused by heart disease.

The good news? Heart disease can often be prevented when people make healthy choices and manage their health conditions.

Six Heart-Healthy Tips for February, American Heart Month

(1 )Exercise to support, not strain, your heart.

We often believe that exercising more and faster is better. Not so. New research has found that lower-intensity exercise (staying just below your target heart rate) is healthier than exercise that’s high stress and high intensity.

(2) Take time to relax and rejuvenate in nature.

Stress is bad for the heart. At least once a day, if you can, go outdoors and connect with nature. Breathe in fresh air and feel the sun on your skin. Doing anything outside, whether it’s taking a hike or sitting in the park, significantly reduces stress hormones and lowers blood pressure, which benefits your heart.

(3) Connect with friends and family.

Connecting with others helps you keep a positive attitude even in the middle of stressful life challenges. The heart is the seat of your emotions; it’s where love, bonding, connection, and intimacy originate. By spending time with others, you have the opportunity to give and receive love, and that’s good for the heart too!

(4) Eat more heart-healthy foods.

There are certain foods that are heart protective because they contain omega 3 and other healthy fats, critical vitamins and minerals, and fiber and phytonutrients that help keep heart tissues healthy. Here’s a partial list of foods you should eat more of: salmon, ground flaxseed, oatmeal, black or pinto beans, raw almonds and walnuts, and brown rice. Among the many heart-healthy fresh fruits and vegetables, these are especially beneficial: orange vegetables, spinach, broccoli, tomatoes, asparagus, orange fruits, and blueberries.

(5) Get 6-8 hours of sleep at night.

A recent study found that getting too little or too much sleep is bad for the heart, increasing one’s risk for heart disease.

(6) Laugh, smile, and play.

Scientists have found ample evidence for the health benefits of lightheartedness and optimism for healing and fighting off illness. Seeking happiness-producing activities is a good way to relieve stress, enjoy others’ company, and feel better. Give it a try this month. It will do your heart good.