In 2015, President Barack Obama named February as American Heart Month. The U.S. Centers for Disease Control and Prevention noted that the Obama administration hopes to prevent 1 million heart attacks and strokes in the U.S. by 2017. Here’s how you can celebrate Heart Month in your own way:
1. Know your blood pressure
Unlike many health conditions, high blood pressure can easily go unnoticed. To check on your cardiac system, have your blood pressure tested regularly. A doctor or nurse can perform this simple procedure during a regular clinic visit. Or, many drugstores offer a blood pressure machine where you can get screened for free. The test takes just moments and can provide serious insight into your overall health.
2. Lower your blood pressure
According to the Mayo Clinic, high blood pressure can cause damage to your blood vessels and may lead to stroke or heart attack. If you have hypertension, work with your doctor to devise a treatment plan. Your physician may recommend that you make some lifestyle changes like quitting smoking, eating less salt and taking a blood thinning medication.
3. Keep your New Year’s exercise resolutions
Many people write, “Be more active,” on their New Year’s resolution list. However, by February you may have already abandoned this goal due to cold weather and a multitude of other excuses. Don’t give up! You can get a workout that fits into your schedule (and that’s fun!) to help lower your blood pressure and maintain a healthy weight.
If you like competition and friendly pressure, try a workout class like Zumba, Pilates or kickboxing. Not so confident? Try a more convenient (and less costly) option and follow workout videos at home. You can do yoga and many other physical activities that fit your schedule with the help of the Internet.
4. Plan meals ahead of time
Eating healthy may seem like a lot of work for not that much flavor, but you can quickly make healthy, delicious food if you plan ahead. Instead of eating a handful of cookies for dinner, steam some broccoli and enjoy it with brown rice and sweet potato. Add some spices like cumin, pepper and paprika and you’ve got a nutrient-rich meal that will help you lose weight and improve your heart health. To lessen the chances of binge eating snacks or even skipping meals, plan out your week before it begins.
Take time on your weekend to grocery shop for every meal coming up the next seven days. You can cook some items, like chicken and veggies, ahead of time. Then, just reheat the leftovers and enjoy knowing that you’ve made a healthy choice! Also consider trying smoothies – throwing a few kinds of fruit and some ice into a blender is an easy way to make a meal that is full of immune system-boosting antioxidants and will keep you full for several hours. Carry over these habits even when American Heart Month is over and your body and mind will thank you.
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CHC