Protect Your Heart Health this Valentine’s Season
By Caroline Fay
As Valentine’s season approaches, it feels like a perfect opportunity to raise awareness for heart health! Due to the current climate of our country’s trends toward poor dietary choices and lack of physical activity, heart disease is the leading cause of death in the United States. It is unfortunate that so many have been, and are, affected by conditions which are controlled by our lifestyle choices. In particular, the American Heart Association has studied the direct influences which diet an exercise have on cardiovascular health. It is crucial that young adults today focus on improving the lifestyle decisions that correlate with strong heart activity, because the generational trend decline in healthy eating habits and exercise patterns pose greater concerns for the health of our nation in the future.
The American Heart Association (AHA) released points of guidance based on their cardiovascular research in November of 2021. With a focus on food, it is clear that our day to day dietary choices can have the greatest impact on our most vital organ. The AHA recommends:
Eat a diverse range of fruits and vegetables
Whole grains over refined grains
Protein intake should primarily consist of legumes and nuts, with the addition of seafood or low-fat dairy products
Animal protein is best unprocessed
Reduce the amount of sugary beverages consumed
Along with the highlights above, the AHA recognized the importance of consuming a high fiber diet. Fiber has been proven to lower risks of a number of heart diseases, and also greatly improve the digestive system.
Fiber-rich foods include:
Beans, peas, legumes
Brown rice, rolled oats
Avocado, broccoli
Blackberries, raspberries
In order to improve heart health it is also critical to get the blood flowing through about 30-60 minutes of exercise a day. Movement does not have to be intensive or tiring in order to be meaningful. Even the smallest activities make lasting impacts that your heart will thank you for down the line. The effects of exercise are also proven to reduce stress and increase confidence, two strengths we can all benefit from this season. Mindfulness exercises such as journaling, meditation, cooking, or hanging out with friends are all great ways to reduce stress– creating an environment to cultivate healthy lifestyle choices.
Take care of your heart this Valentine’s Day season!
