Your heart will beat approximately 2.5 billion times over the course of your lifetime.
American Heart Month is the perfect time to learn more about heart disease prevention, and the simple steps you can take to build a healthier lifestyle.
“Heart disease is a leading cause of death in the United States, but there are lifestyle factors you can control to improve heart health,” said SSM Health Clinical Dietitian Hachi Wilkinson.
Common risk factors for heart disease include:
- A family history of heart disease
- Cholesterol disorders
- Hypertension (high blood pressure)
- Metabolic syndrome
- A history of smoking
Exercising and eating well are very important components to preventing heart disease and decreasing risk of other chronic health conditions.
“You don’t have to make sudden and drastic changes to improve your exercise or eating habits,” Wilkinson said. “Making small, smart choices can really be worthwhile in the long-term.”
Increase fiber intake
Focus on incorporating fruits, vegetables, beans, whole grains, and nuts/seeds into your diet. “Plant foods help you to maintain a healthy cholesterol level and their antioxidants also help your body to heal,” Wilkinson said.
Tastes do change. Even if you think you don’t like a certain fruit or vegetable, try it again. Check out new recipes online to incorporate it or try preparing in a different way.
“You may not like raw carrots, for example, but maybe you love them if they’re roasted with seasoning,” Wilkinson said. “Do not be afraid to experiment.”
Choose lean proteins
Selecting lean meats is an easy way you can help to decrease saturated fat intake, while still enjoying many of the dishes you enjoy – with some minor alterations.
Examples of lean meats include chicken breast, low fat turkey, ground pork, pork tenderloin, beef sirloin, fish and seafood.
Limit sodium intake
Overly processed and premade or packaged “ready to eat” foods often contain astronomical amounts of salt.
Try to choose fresh ingredients whenever possible and stop adding additional salt while cooking.
“You can use herbs, citrus, spices and other aromatics like garlic to increase the flavor of your dish instead,” Wilkinson said.
Limit added sugar
Most people realize that desserts are full of calories and sugar, but sweetened beverages are where many surprise calories sneak in.
Instead of drinking a lot of soda, drink more water. To help satisfy a sweet tooth, try eating a piece of fresh fruit or a small amount of dark chocolate.
“Practicing mindful eating can help you truly enjoy that special treat, and be satisfied with a moderate amount,” Wilkinson said.
Incorporate enjoyable movement
Physical activity helps to maintain and increase muscle tone, improves mood, energy levels, and overall health.
Challenge yourself to choose a variety of movements that you enjoy daily and make it part of your self-care routine. This could be as simple as taking a short walk each day or doing yoga while watching your favorite show.
Set achievable goals that you can commit to
Consistency is the most important factor in making lifestyle changes and achieving your health goals. Choose 1-2 actions that can help you achieve your health goals.
“Reflect on them weekly and add on other small tasks as you accomplish the previous goals,” Wilkinson said. “Be proud of taking baby steps.”
If you aren’t sure how your heart health is doing, try a FREE SSM Health Heart Risk Assessment. This quick and easy tool can help you learn your 10-year risk for developing heart disease. It takes just a few minutes to complete, and your results are generated immediately.
For guidance on beginning or maintaining a heart healthy journey, meet with your primary care provider for regular checkups and any necessary lab tests. An SSM Health Registered Dietitian can also help with personalized nutrition advice and support.
