In February, Love Your Heart!

February is American Heart Month, and unfortunately, most of us know someone who has had heart disease or stroke. Cardiovascular disease is the leading cause of death in the United States; one in every three deaths is from heart disease and stroke, equal to 2,200 deaths per day. Heart disease is the NUMBER 1 killer of women in the United States! These conditions are also leading causes of disability preventing people from working and enjoying family activities.

Cardiovascular disease is also very expensive-together heart disease and stroke hospitalizations in 2010 cost the nation more than $444 billion in health care expenses and lost productivity. 

The good news is that heart disease is preventable. Here are 5 easy ways to lower your cholesterol and blood pressure - the two leading indicators for heart disease.

 1. Get Fit! Losing as little as 5 to 10 percent of your body weight can result in better blood pressure, lower risk for diabetes and improved cholesterol levels, according to various research studies.

 2. Increase Your HDL (Good) Cholesterol. You can do this by increasing the amount of polyunsaturated fat (nuts, seeds and their oils and omega-3 fats in oily fish) and monounsaturated fats (olive oil, avocados).

3. Eat 25g of Fiber Everyday. Soluble fiber in oats, beans and citrus fruits, like oranges, helps reduce “bad” LDL cholesterol levels. Opting for whole grains, such as brown rice and whole wheat pasta, boosts your intake of total fiber.

 4. Have Fish Twice a Week. Doing so may reduce your risk of heart disease by 30 percent, research suggests. Omega 3 fats in fish lower triglycerides and blood pressure; they also can help prevent irregular heart rhythms. 

5. Get Checked. Your genes may predispose you to cardiovascular disease. Talk with your health care provider about heart-related screens that might be important for you.

Note: Facts from the CDC

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I Can. I Will. I AM.