By Christina Jones, RN, BSN, Assistant Director of Nursing, Gurwin Jewish Nursing & Rehabilitation Center
February is American Heart Month, a perfect time to focus on what we’re doing to keep our hearts healthy so we can age well. Make time for your health, and keep your heart healthy with these seven tips:
1: There’re no ifs, ands or butts — Stop smoking!
There are many steps you can take to help protect your overall health, your heart and your blood vessels. Avoiding tobacco is one of the best. Smoking is one of the top controllable risk factors for heart disease, so speak to your doctor about quitting today.
2: Focus on the middle
Excess belly fat has been linked to higher blood pressure and unhealthy blood lipid levels. If you’re carrying extra padding around your middle, it’s time to slim down. Eating healthy and exercising more can make a big difference.
3: Reduce Stress
Participating in activities such as knitting, sewing and crocheting can help relieve stress and do your heart some good. Try other relaxing hobbies, such as woodworking, cooking, completing jigsaw puzzles or coloring, as these may also help take the edge off stressful days.
4: Get moving!
Whether you like to Zumba, Salsa, or a Rumba tune, dancing makes for a great heart-healthy workout. Aerobic exercises raise your heart rate and get your lungs pumping. Make it fun, so it won’t feel like exercise.
5: Go fishing
Eating a diet rich in omega-3 fatty acids can also help fight off heart disease. Many fish, such as salmon, tuna, sardines and herring, are rich sources of omega-3 fatty acids. The American Heart Association suggests eating fish at least twice a week.
6: Salud!
Drink up…in moderation! Consuming alcohol can help raise your levels of HDL, or good cholesterol. It can also help prevent blood clot formation and artery damage. The key, however, is to only drink alcohol in moderation. This means no more than one glass of wine (5oz.) or its equivalent (one 12 oz. beer or one shot of liquor) for women, and two for men, per day.
7: Pass on the salt
Eating foods containing high levels of salt/sodium can contribute to high blood pressure, a risk factor for cardiovascular disease. Reducing salt intake is an important part of a heart-healthy diet. The first step is to reduce the amount of salt you add to food at the table or while cooking. Consider using a salt substitute, like Mrs. Dash, if you have high blood pressure or heart failure.
It’s never too late to commit to keeping your heart healthy, and February is the perfect time to refocus your efforts on healthy aging. Get to it!
Remember: Healthy Heart = Healthy Life!
By Christina Jones, RN, BSN
Christina is the Assistant Director of Nursing at the Gurwin Jewish Nursing & Rehabilitation Center
