Guess What! It’s American Heart Month!

Doctor taking patient's blood pressureNow that it is February means that we are honoring American Heart Month, a very important event for public health awareness. Throughout the entire month, health experts will be encouraging more heart healthy diets and exercise plans for everyone. Heart disease has become a serious problem in the United States, and it is time we start taking better care of our hearts (after all, we only have one….). If you are still not sure, just listen to what the experts have to say on the topic of heart health.

Dietary Adjustments for Better Heart Health

If you are currently at risk for heart disease, there are certain lifestyle alterations which can help improve the health of your heart. According to Joel Martin, an assistant professor of kinesiology at the George Mason University in Fairfax, dietary changes can make a significant difference in these cases. In fact, one particular meal plan, Dietary Approaches to Stop Hypertension (DASH), is commonly recommended for people at risk of developing heart disease.

In a recent interview he explained, “The diet has been proven by numerous research studies to lower blood pressure. High blood pressure is a major risk factor for serious heart problems, [like] heart attacks for example. The diet emphasizes fruits, vegetables, whole grains and lower amounts of sweets, red meat, and sodium. It especially emphasizes lower amounts of sodium to decrease blood pressure.”

Eat More Strawberries and Blueberries!

If you are looking to start making some heart healthy improvements to your diet, you could start by eating more strawberries and blueberries. A recent hypertension clinical trial showed that female participants who ate at least three servings of berries per week could reduce their risk of heart attack by as much as 33 percent.

What makes these berries so good for the heart? Well, scientists have discovered that strawberries and blueberries are actually quite abundant in these things called flavonoids. Further research has shown that a specific type of flavonoids, known as anthocyanins, can help to dilate the arteries, which could help bypass plaque buildup and provide other benefits.

Add More Omega-3 and Cut Out More Trans Fats

Oh, and Omega-3 is a pretty good thing to have in your diet as well, as it can also help lower the risk of developing heart disease. During the interview, Martin remarked that good sources of Omega-3 fatty acids include things like flaxseeds, fish, and various nuts. If these don’t work for you, then you can also find viable Omega-3 supplements to take.

Other experts are working to teach more people about the foods that aren’t exactly heart healthy. Laura Evans, and assistant professor at the George Mason University School of Nursing, explained that, “[Foods that are] bad for hearts include cholesterol rich foods, like foods from animals. The current recommendation is beef once per week with a serving size the size of a deck of cards. Avoid trans-fats. These are modified fats found in processed foods, cheese, all processed foods and salt because it encourages the body to hold on to water and can increase blood pressure in certain patients.”

Regular Exercise Produces a Healthier Heart

According to Andrew Meade, a prominent member of the Reston-based National Association for Sports and Physical Education, most people should be able to significantly reduce their risk of heart disease by getting at least 30 minutes of regular exercise a day. “That is the only way to realize any heart-health benefit,” he explained. “Exercising for 30 minutes most days of the week builds your cardiovascular endurance.”

Martin could not agree more with this assessment. It is actually pretty incredible the amount of benefit a person can get from adapting some heart-healthy exercise habits. Again, if you have never before considered your heart’s health, then American Heart Month is the perfect time to start. With regular aerobic exercise and a better diet, you could be going a long way to ensuring a healthier cardiovascular system!