4 Natural Habits That Will Help Prevent Heart Disease

February is heart health month and Valentine’s Day shouldn’t be the only day of the year when your heart gets some attention! In fact, your heart should be top of mind every day of the year. Why is that? Well, heart disease is the number one cause of death for both men and women and if you want to live a long, productive life, taking care of your heart is key. Follow these four important guidelines to ensure that your heart health is a top priority all year long.

Watch Your Weight.  Even a relatively small amount of excess weight can put unnecessary strain on your heart, so take care to keep your weight within a healthy range. Calculating your body mass index (BMI) is considered to be one of the most reliable measures of total body fat, but if you are athletic, muscular, older or have lost muscle mass due to illness, you may want to use an alternate method. To determine your BMI, search the Internet for a BMI calculator or BMI table and use your weight and height to find your BMI number. If it falls between 18.5 and 24.9, you are within the normal range for optimal heart health. A number from 25 to 29.9 in considered overweight, and anything higher than 30 puts you at a level of clinical obesity.

Keep Unhealthy Fats to Minimum. Contrary to popular belief, not all fat is bad for us. Our bodies need certain types of fats, such as the omega-3’s found in fish and monounsaturated fats in avocados, almonds and olive oils, to regulate hormone levels, fight off infections and effectively absorb vitamins and minerals.  That being said, fats of any kind shouldn’t make up more than 25 percent of your total calorie intake. And take care to limit trans fats, including those found in partially-hydrogenated oils, and any cuts of meat with high amounts of visible fat. A good rule of thumb: if you can’t easily trim the visible fat, you’re better off with a leaner cut of meat. Flank steak and ground sirloin are healthier meat choices.

Know Your Numbers. Blood pressure is a combination of two numbers that measure of how efficiently your heart pumps blood. The first number, called systolic pressure, is measured when your heart beats, and the second number, known as diastolic pressure, measures pressure between beats. Normal blood pressure is 120/80 or lower. If your pressure is 140/90 or higher, you have high blood pressure and may need to make lifestyle changes or take medications and supplements to get your blood pressure under control. Your doctor should measure your blood pressure whenever you come in for a physical, but blood pressure cuffs can also be found at many health clubs and in some drug stores.

Fit in Fitness—Every Day. You don’t need to join a health club to reap the heart-healthy rewards of exercise. Vigorous exercise, such as walking, jogging, cycling, or low-impact or water aerobics, should become a part of your regimen at least three to four times a week. On your off days, sneak in small bursts of exercise by taking the stairs a few flights up instead of an elevator, or parking your car a little bit further away from the entrance so you have to walk the rest of the way. An added bonus: no more wasted time circling around for a closer parking space. Your heart will thank you for it!

Incorporate these recommendations into your daily life and you will be able to celebrate Valentine’s Day - a special heart day - well into the future!