HEART HEALTH

Valentine’s Day isn’t the only reason to celebrate in February. This month also includes National Wear Red Day and American Heart Month making it a perfect time to focus on heart health.

MOVE WITH HEART
To improve heart health, The Heart Truth® program suggests that we aim for at least 150 minutes each week of physical activity that gets your heart pumping. Their campaign encourages us to pledge to be more physically active and post on Twitter or Instagram with #MoveWithHeart. Post your own pledge, or look for inspiration by searching #MoveWithHeart.

KNOW YOUR NUMBERS
Ask your doctor to check your blood pressure, cholesterol, and blood glucose. Work with your doctor to improve any numbers that are not normal.

EAT WELL
Eating a diet that includes a variety of fruits, vegetables, and whole grains and limits saturated fat and sodium can help support heart health. Get started by including a few key foods in your diet:•

• Tomatoes – Looking to go red naturally? Tomatoes are rich in potassium and antioxidant lycopene, which has been noted for its potential benefit on blood pressure. Enjoy tomatoes in a salad, sandwich, or omelet. Be sure to ask where and how your tomatoes are grown – tomatoes that are locally grown by farmers earning a fair wage are a win, win.
• Fish – Many fish offer a source of lean, versatile protein along with heart friendly omega-3 fats. Be sure to use www.seafoodwatch.org to choose fish that is also sustainable.
• Legumes – Beans, peas, and lentils have around 4-8 grams of protein and fiber per half-cup serving. These plant-based protein sources also support sustainable agriculture. Some experts say that growing legumes can help reduce water and fertilizer demand while helping to keep soil healthy.

Reference:1. https://www.theguardian.com/sustainable-business/food-health-sustainability-earth-johan-rockstrom2. https://www.ncbi.nlm.nih.gov/pubmed/22419532 3. https://phys.org/news/2018-05-legumes-sustainable-farming-future.html

Written by Mackenzie Harkey, MSPH and Julia Jordan.
February 2019
balanceittakesyou.com

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Go RED

On February 2nd, the American Heart Association and the National Institutes of Health celebrate National Wear Red Day® to bring attention to the number one killer of women, heart disease. Despite the fact that heart disease kills more women than the next four causes of death combined, most women still think of it as a man’s disease. This misperception prevents many of us from taking the steps we need to keep ourselves healthy.

Celebrate Your Health:
When it comes to heart health, there are some changes that pack a big punch. Celebrate your
health and the health of the women in your life by making these strategies a priority.

• Move more. The more active you are, the better you will feel and the lower your risk for heart disease will be. All activity counts, so don’t skip it if you are short on time. Ten minutes, three times a day is enough to make a difference.
• Eat more of the good stuff. Fruits, vegetables and whole grains are delicious foods that can help to lower your heart disease risk.
• Eat less of the not so good stuff. Foods that are high in sodium (salt), trans or saturated fat and added sugar such as bacon or packaged snacks and desserts, increase your heart disease risk and should be limited or reduced. And of course, don’t smoke. If you do, February 2nd makes a great quit date!

Know Where You Stand:
Not all risk factors are obvious and most women developing heart disease have no symptoms at all. Check in with your doctor regularly to see what your personal heart disease risk is. Don’t assume that they will be the ones to start the discussion. Be proactive and have questions ready. Both the Go Red for Women and The Heart Truth websites have great tools to get you started.

RESOURCES:
1. www.goredforwomen.org
2. Center for Disease Control and Prevention: Women and Heart Disease facts; http://www.cdc.gov/dhdsp/data_statistics/fact_sheets/fs_women_heart.htm

Written by Jennifer M. Roberts, MS, RD.
February 2018

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