3 Steps to a Healthy Heart: Celebrating American Heart Month

Can you believe that it’s already February! Did you know that besides being the month of love (Valentine’s Day), it’s also American Heart Month? This month when you’re celebrating love, remember the place that it comes from, your heart! It’s therefore the perfect time to raise awareness for heart disease.

Heart disease is an umbrella term which includes a wide range of diseases that include blood vessel diseases, heart defects, heart rhythm, etc. Heart disease is a widespread health problem that is the leading cause of death in men and women. You can raise awareness for heart disease by observing National Wear Red Day on Friday February 7th.

Heart Disease Risk Factors

There are two types of risk factors when it comes to heart disease, unmodifiable and modifiable.

Unmodifiable risk factors are those that you cannot control. These risk factors include:

Family history: If you have a first-degree relative that has heart disease, you are at a greater risk for developing heart disease as well.

Diabetes: If you have diabetes, especially uncontrolled diabetes, you are more likely to develop heart disease.

Age: According to the American Heart Association, those that are over the age of 65 years old are at a significantly higher risk for developing cardiovascular disease.

Gender: While heart disease can affect anyone, men are at a higher risk than women.

Race: African Americans are at a greater risk for developing heart disease.

However, the good news is that some risk factors are modifiable, and you can lower your risk for heart disease with some lifestyle changes.

Modifiable risk factors are those that you can control and include:

If you are an active smoker, it’s recommended that you stop smoking.

Eating a high fat and refined carbohydrate diet. Eating a well-balanced diet with healthy fats and whole grains is encouraged.

A sedentary lifestyle. Getting up and being active can reduce your risk for heart disease.

High blood pressure, blood sugar, and LDL cholesterol. While genetically some people are predisposed to having higher blood pressure, blood sugar and/or LDL cholesterol, making healthier lifestyle changes can help lower or manage these levels.

3 Steps to a Health Heart

With all of this information you may be curious as to where to get started. There are certain steps you can take to decrease your risk for developing heart disease. Here are 3 steps that you can start right now.

Experiment with Herbs and Spices: Kick the saltshaker and use a variety of other spices to season your food. Some of my favorites include cumin, cayenne pepper, paprika, oregano, basil, thyme and black pepper. Customize your seasoning use to the dish you are preparing. The possibilities are endless, get creative and see what spices and herbs you enjoy.

Get Up and Go. Make physical activity a part of your day. Consider what types of movement are fun for you! What did you like to do when you were a kid? Jump rope? Hoola hoop? Swimming? Bicycling? Grab a friend or family member and get moving.

Think Balance. Plan and eat well-rounded meals that include whole grains for fiber, which can help lower your cholesterol. Choose leaner cuts of meat and healthy fats such as avocado, olive oil, fish oil, and nuts. Don’t forget to eat your fruits and veggies, your heart will thank you for it!

Heart Healthy Recipes

Eating a balanced diet is a great way to lower your risk for heart disease. Many meals can be heart healthy, especially when they are low in saturated fat and high in whole grains. These meals are not only delicious, they are easy to make:

Parfait: A great breakfast for those on-the-go and full of flavor.

Zoodles: A delicious twist on traditional spaghetti that you can customize to your flavor preference.

Whole grain side dishes: Compliment your dish with a side of whole delicious whole grains. There are so many great side dishes to choose from!

There is an abundance of dishes you can prepare that are heart healthy and fun to make. For some more recipes check out, Enjoying Food Peace: Recipes and Intuitive Eating Wisdom to Nourish Your Body and Mind (my most recent cookbook, which you can purchase here if you haven’t already)

Your turn to take action: What steps will you take to lower your heart dis