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American Heart Month: How to Be Heart Healthy

Heart disease is the number one cause of death for both men and women in the United States. Studies show 1 in 4 deaths are caused by heart disease every year. Fortunately, heart disease can often be prevented. February is National Heart Month and it is dedicated to raising awareness about heart disease and how people can prevent it. It’s all about encouraging families to make small changes in their diet. It’s motivating teachers and administrators to incorporate physical activity into the school day. It’s the idea to motivate doctors and nurses to speak out in their communities.

When a doctor tells you to make changes in your life, especially regarding your diet and exercise, listen. You may question if it will really make a difference. Some may argue that medication is all you need. Unfortunately, medicine isn’t always enough. Your lifestyle matters a lot. There are several tips that, if followed correctly, can help prevent heart disease.

You must control your portion size. How much you eat is just as important as what you eat. You should use a small bowl or plate to help control your portions at first. Larger portions of food should only be associated with low calorie, nutrient-rich foods such as fruits and vegetables. Also, keep track of the number of servings you intake. Unfortunately, it takes time to master judging a proportional serving size. Try using measuring cups until you’re comfortable trusting your judgment.

From a young age, we are taught the importance of eating vegetables and fruits. They are good sources of vitamins and minerals and are also low in calories and rich in dietary fiber. Research shows that fruits and vegetables have a substance in their plants that may help prevent cardiovascular disease. Incorporating fruits and vegetables is quite easy. You can keep a fruit bowl out as a reminder to have a piece of fruit, not just as a centerpiece for guests to admire. Keeping vegetables washed and cut in the refrigerator is an easy way to access quick snacks.

High sodium intake can result in high blood pressure or an escalated risk of heart disease. The Department of Health and Human Services recommends that healthy adults should have no more than 2,300 milligrams of sodium per day. People age 51 or older, African Americans, and people who have been diagnosed with high blood pressure, diabetes, or chronic kidney disease should have no more than 1,500 mg a day of sodium. You could use spices in place of salt if you’re cooking at home. Unfortunately, it’s not all about how much salt you add while cooking. Eating fresh and home-cooked meals can reduce the amount of salt you eat as much of the salt you eat comes from pre-processed foods.

Although it might sound like a lot to watch out for when you’re just trying to enjoy a meal, don’t be too hard on yourself. It is okay to indulge yourself every now and then. Having a candy bar or some potato chips isn’t going to throw your heart-healthy diet off course completely.

Exercise is one of the best things you can do for yourself. It helps blood circulate while controlling your blood pressure and weight, making your heart stronger. You should include at least 30 minutes of moderate exercise daily. It doesn’t have to be anything marathon-worthy: just walking, aerobics (water aerobics), washing your car, or anything to make your heart beat a little faster. If you have any previously diagnosed health issues, check with your doctor to see what exercises are best for you.

Did you know that you have Direct Access to Physical Therapy? No referral is needed. We offer the best Physical Therapy on Long Island where you can get help from our trusted and expert Physical Therapists. To start your Physical Therapy evaluation, call Park Physical Therapy at (516) 798-3789 today!