Heart health is something to be concerned about when you are older, right? It may be inevitable if you’re genetically predisposed to it, and it would eventually lead to medications and surgery. Well that was my thinking years ago, but what if I told you that one third (1/3) of children and young adults have cholesterol >200? It’s not surprising considering the unhealthy fats and highly processed forms of sugar that find their way into most packaged foods today. The good news… you don’t have to be destined for heart troubles and you can help change your outcomes!
Since February is heart health month, it’s a reminder to nurture our heart through relationships (feeding our heart & soul) as well as our physical health. The relationship part requires our focus and efforts in making it a priority to schedule quality time with our friends and loved ones. It doesn’t have to be extravagant, it can be as simple as a special meal created in your own kitchen, some candles, and time to listen and connect.
Working on the physical part takes a little effort too, but can be as much fun! So let’s take a look at how we can change those statistics, at least in our own household. These 3 simple lifestyle changes can help get started, and what better time to start a new year of heart healthy changes than Valentine's Day!
1. Find fun ways to get active. Did you know that with 45 minutes a day of moderate exercise can help reduce your risks of heart disease 30 – 40%? Even small changes can help and if you have children, adding family activities are a great way of involving everyone. This can be walking the dog, cycling, playing tennis, raking leaves, or cranking up the music and dancing!
2. Adding more fiber with whole grains, fruit, and vegetables can decrease the unhealthy fats and sugars found in processed foods, as well as adding lots of nutrients. Breakfast is always a great place to start, with warm oatmeal in the winter months topped with berries or simmering chopped apples and cinnamon. A snack of sliced apples and almond butter is a delicious mid afternoon treat. Starting with small changes each day can add up to a big impact over time.
3. Start replacing fats with healthier ones like extra virgin olive oil or grape seed oil for higher temperatures. Don’t be afraid of avocados as they are packed with nutrients and are a good substitute for mayonnaise on sandwiches and burgers, or to add to a salad to keep you satisfied longer. How about some fresh, homemade guacamole instead of those cheesy dips? Moderation is the key to keeping it healthy.
These steps are a good beginning, but continuing to add new changes build on creating lifelong wellness. Make a weekly challenge with a friend or with your family by setting your goals starting with 1 goal or change a week and see how it blossoms.
