Focus on Heart Health This Month By Natalie A. Webb, MS, RDN, LD

February is more than just Valentines and heart-shaped candy. It’s about our health – February is American Heart Month. Whether you have experienced a heart health scare, are looking to manage your weight or have a family history of heart disease, you can make easy changes this month that will keep your heart healthy.

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This includes me. Not too long ago, I woke up and thought someone was lying next to me … yet, it was just me. I had gained 100 pounds - a slow, constant weight gain over 20 years from working long hours and limited exercise. And I’m not the only one. More than one-third of Americans are overweight or obese. This extra weight can lead to high blood pressure, high cholesterol and increased heart disease and stroke risk.

While I don’t have any heart problems, my family has a history of heart disease, which increases my risk. So I’m committing to increase my physical activity to drop 100 pounds over the next two years. I’ll be doing this by training for a charitable two-day 150-mile cycling journey benefiting DC area cancer centers.

During my day job as a Registered Dietitian, I see lots of folks in the same situation as me. And I know not everyone can follow my plan. But the good news is there are lots of simple lifestyle and diet changes that can increase your heart health. Here are a few tips that can help you on your personal journey:

• Stick to a Schedule. It helps to have a regular eating pattern – 3 meals and small snacks in between. Missed meals can lead to impulsive snacking and overeating.

• Control Portion Sizes and Avoid Portion Pitfalls. How portion savvy are you? Without using a measuring cup, try pouring one cup of dry cereal into a bowl. Now check using a measuring cup. Chances are you’ve overestimated. Most people do. Watch serving sizes and skip seconds to keep calories in check.

• Opt for Lower- or No-calorie Foods and Drinks. Whether you are looking to help manage your weight or simply want something sweet, look for foods and beverages with low- and no-calorie sweeteners. Low-calorie yogurts, no-calorie colas and sugar-free desserts taste great and have fewer calories.

• The Exercise Edge. If you want to trim your waistline, physical activity is a must. You don’t need to be an exercise fanatic with strenuous daily workouts to reap the benefits. Whether it’s a Zumba class at a fitness club, 30 minutes on an elliptical machine every day, walking around the neighborhood or training for a long cycling journey, like me! Make workouts fun and you will be more likely to stick with it.

In celebration of American Heart Month join me in taking steps (or in my case, pedals) toward a heart-healthy lifestyle of regular physical activity and balanced eating.