February is a month for hearts, as we celebrate Valentine’s Day as well as National Heart Month. This can be a great opportunity to think about your heart health. Here are some things to consider to keep up with your heart health:

  • Have you had your cholesterol checked recently?
  • How is your blood pressure? 120/80 is considered normal. If it is higher, you may want to be mindful of your salt intake.
  • Are you eating fish 2-3 times each week? Fatty fish such as salmon and tuna are high in omega-3 fatty acids which can be anti-inflammatory and important for our heart health.
  • Nuts and seeds such as walnuts, chia and flax seeds are also good sources of heart deathly fats.
  • How is your fiber intake? Women should aim for 25g each day and men should be around 35g daily. Choose fiber from sources such as oatmeal, beans, nuts, seeds, fruits and vegetables. If you need to increase your fiber, be sure to do so gradually and drink plenty of water.
  • How is your activity level? Aim for about 150 minutes each week of moderate exercise, the equivalent of a brisk walk. This is about 30 minutes 5 days a week. Don’t think you can squeeze in 30 minutes at a time? Try breaking it down to sessions of 10-15 minutes at a time. Think of it like having a couple of exercise snacks instead of one big exercise meal!

For more heart healthy tips, check out information from the Academy of Nutrition & Dietetics, and American Heart Association.

Take These Tips to Heart

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  • […] Heart Disease: Fiber plays an important role in our heart health. Fiber, especially soluble fiber, such as the fiber found in oats, can potentially improve cholesterol levels. Including omega-3 fatty acids from foods such as fatty fish like salmon, nuts and seeds including walnuts, flax and chia seeds, can protect our hearts as well. […]

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