American Heart Month

Cardiovascular diseases, including stroke, are our nation’s No. 1 killer. Since 1963, Congress has required the president to proclaim February as “American Heart Month.” During American Heart Month, the goal is to raise public awareness, education and information about heart disease and stroke.

The American Heart Association identi- fied that better lifestyle habits can help you reduce your risk for heart attack. A healthy lifestyle can be achieved by a three step process; healthy diet, weight maintenance, and exercise and fitness. A healthy diet and good nutrition are essential for your family’s heart health and your best weapons to fight cardiovascular disease.

Start by knowing how many calories you should be eating and drinking to maintain your weight. The right number of calories to eat each day is based on your age and physical activity level and whether you’re trying to gain, lose or maintain your weight. Don’t eat more calories than you know you can burn up every day. Increase the amount and intensity of your physical activity to match the number of calories you take in. You could use your daily allotment of calories on a few high-calorie foods and beverages, but you probably wouldn’t get the nutrients your body needs to be healthy. Nutrientrich foods have vitamins, minerals, fiber and other nutrients but are lower in calories. To get the nutrients you need, choose foods like vegetables, fruits, whole-grain products and fat-free or low-fat dairy products most often.

The second step is weight maintenance. The key to losing weight and keeping it off is to understand what really motivates you. Once you’ve felt the initial excitement of losing the first few pounds, you must find a way to turn that enthusiasm into the willpower to stick with your eating plan. You will encounter both ups and downs as you learn to maintain your weight. To help you through the downs, you need coping strategies. Think about what you really want to achieve. That desire will help you turn your eating and exercise strategies into a lifestyle that leads to lifelong weight control.

The final step is exercise and fitness. Physical inactivity is a major risk factor for cardiovascular disease, and most Americans are not physically active enough to gain any health benefits. Swimming, cycling, jogging, skiing, aerobic dancing, walking or many other activities can help your heart. Whether it’s included in a structured exercise program or part of your daily routine, all physical activity adds up to a healthier heart.

According to the latest joint American Heart Association/American College of Sports Medicine guidelines on physical activity, all healthy adults ages 18–65 should be getting at least 30 minutes of moderately intense activity five days of the week. There are additional guidelines for those 65 and older, or over 50 with chronic conditions or physical functional limitations that affect movement ability or physical fitness.

It’s not as hard as you may think! Remember, it’s the overall pattern of your choices that counts. Before you know it, you’ll be on the road to healthier hearts and longer lives!