Your heart makes life possible. It tirelessly pumps blood throughout your body to deliver oxygen and nutrients and remove waste products for the trillions of cells that make you--you!

Causing every 1 in 4 deaths, heart disease is the leading cause of death in the United States. Heart disease encompasses several types of heart conditions, with the most common being coronary artery disease, which can result in heart attacks. High blood pressure, high cholesterol, diabetes, obesity, lack of exercise, unhealthy diet, smoking, and high alcohol consumption can all increase risk for heart disease, but some small lifestyle changes can keep you in control.

Let’s begin with food! The DASH diet plan is a balanced, but flexible eating pattern that can not only help lower blood pressure, reduce LDL cholesterol levels, and manage type 2 diabetes, but it can also take care of your heart! 

So, what does this heart-healthy diet look like? 

• More Fruits and Vegetables – Incorporate more fresh, frozen, or low-sodium or water canned fruits and vegetables into your meals. If you’re busy and short on time during the week, have veggies washed and cut for convenience!
• More Whole Grains – Switch to whole grain products (ie. breads, pastas, noodles, tortillas, flours) approved with a Whole Grain Council Seal. Add brown rice, oats, quinoa, barley, buckwheat, corn, or other whole grains into your daily carbohydrate rotation.
• More Lean Protein – For red meats, pick cuts with “loin” or “round” in the name. Alternatively, give red meats a break with chicken, turkey, or fish, like salmon, cod, or tilapia. If you want to give plant-based protein a shot, try tofu, seitan, or tempeh. You can also pack in lots of protein, fiber, and healthy fats with nuts, seeds, and legumes!
• More Low-Fat Dairy – Pick low-fat, non-fat, or plant-based milks, cheeses, and yogurts. Trade that splash of cream with whole milk or half-and-half.
• When you’re following this eating pattern, aim for foods that are lower in saturated fat, trans fat, sodium, and added sugars, too!

(If you want more tips on healthy ingredient swaps, check out this workshop!)

Like food, regular exercise is important, too. Reducing the amount of sitting time in your day can not only help manage blood pressure, cholesterol levels, and type 2 diabetes, but it can also decrease your risk of depression and anxiety, while improving your sleep! So, complement your heart-healthy diet with:

• At least, 150 minutes of moderate-intensity aerobic activity per week,
• 75 minutes of vigorous-intensity aerobic activity per week,
• Or a combination of both throughout the week!6

Whether it's running, swimming, biking, jumping rope, dancing, playing a sport, or taking a walk, choose a physical activity that is most enjoyable and convenient for you. If you’re short on time, bike to work, take the stairs instead of the elevator, or even just park your car farther out in the parking lot, so that you need to walk a little more to reach the store. Vacuuming, doing yard work, or carrying heavy groceries--the little tasks that get you up off your feet can add up!

Big things start small. In honor of American Heart Month this February, make it a goal to implement a few small changes to your lifestyle to protect your heart. Remember, your heart needs love, too!