Take time for your ticker!
February is American Heart Health Month.  With heart disease topping the charts as the number 1 killer of Americans, it’s time to start thinking about your ticker. Did you know 1 in 3 deaths is related to heart disease and stroke and that heart disease costs hospitals over 444 billion in health care dollars and lost time at work? Below are some simple tips to reduce your risk.
- Eat better fat. Not all fat is created equal.  When it comes to heart disease, it’s best to choice natural, plant based fats such as canola, olive and peanut oil and limit animal fat from butter, bacon, beef and whole milk dairy products.  Cut back on trans fat, too, which is found in stick margarine, fast food and commercial cookies, crackers and snack foods.
     2. Go nuts! Almonds, pecans, pistachios and walnuts are just a few heart-healthy nuts to include in your diet.  Replace chips & crackers with nuts to boost mono- unsaturated fat intake, which is cardio-protective.
- Control your sugar. Diabetes is one of the biggest risk factors for heart disease.  Losing just 5% of body weight can improve blood sugar and reduce risk for heart disease.
- Cut the soda. Excess sugar from just 2 regular soft drinks per day has been found to increase risk for heart disease. It’s time to kick the can.
- Reduce sodium. Sodium found in canned soup, frozen meals, fast food and snacks can raise blood pressure if eaten in excess. Read labels and limit sodium intake to less than 2000 mg/day if possible.
- Eat those beans. Soluble fiber in kidney beans, black beans or any dried beans helps reduce blood cholesterol and manage blood sugar. If you shy away because they’re gassy, try over the counter Beano to reduce the shame.
- Eat an apple a day (to keep the doctor away)! This old adage still holds true. A daily apple (or pear) has been found to reduce stroke risk by 52%.  Pears and bananas hold the same benefit.
- Load your plate with veggies. Â Vegetables are not only low in calories, they also boast an abundance of potassium, folate and fiber- nutrients that keep your blood pressure and heart happy. Â Choose a variety of vegetables daily.
- Eat yogurt. Yogurt’s not only good for gut health, the calcium and potassium are great for lower blood pressure.  Choose low fat varieties with less sugar when possible.
- MOVE it. The best diet in the world can only do so much.  Regular exercise improves circulation, reduces depression and improves sleep- all factors that are linked with heart disease.  Find an activity you enjoy and stick with it for life.