World Heart Health Day (September 29, 2012)
Author: Shannon Miller Lifestyle
One World, One Home, One Heart is the unifying statement of the World Heart Federation.
Heart disease is the number one killer of women, and it is the mission of the World Heart Federation to end this trend. Combining heart health education from all over the world, the World Heart Federation has the mission to help your heart stay strong through your life.
How will you care for your heart today?
1. Quit smoking. Are you lighting up? Smoking kills 5 million people a year. Take care and quit or get help today.
2. Get 30 minutes of exercise every day. Walk, take the stairs, play with your kids, and take any moment you have every day to tick minutes on to your life-saving workout routine.
Stretching is always good, and yoga can help you relax, so to keep you fit when you only have a few minutes, get a copy of the SML To Go series.
Looking for exercise routines to really get your heart pumping? Here are some classes to try at home or in your local gym:
3. Include a food for your heart every day. Such foods include:
- Salmon
- Mackerel
- Flaxseed
- Walnuts
4. Cut back on foods that hinder heart progress, such as:
- Fried foods
- Anything with “partially hydrogenated….” On the label
- Fast food
- Pre-packaged snacks and meals
- Margarine
5. Keep track of weight gain, especially around your middle. Men should keep their waist under 40 inches, and women under 35 inches. Those numbers are indicators of a greater risk of heart disease. The easiest way to keep that under control is to follow the guidelines listed above.
6. Know your numbers. On your next check up (or before, if there is concern), ask for your hormone readings, such as thyroid, progesterone, and testosterone. Did you know that these and other hormones can have a big effect on your heart health and your weight? Also, know your blood pressure, cholesterol, and triglycerides. If there is a problem in these numbers, you may need to change your diet and exercise program, or your doctor may prescribe medication, depending on your circumstance.
Try this easy, quick, delicious Heart Healthy Salad:
Add kale, spinach, tomatoes, onions, and salmon or mackerel to your salad bowl.
Toss with a few raw almonds, a drizzle of olive oil, crushed garlic, and balsamic vinegar.
Here’s a toast to your heart!
Yes, a 4 ounce glass of red wine is OK if you wish. One glass of wine per day is heart healthy. More than one is not, so keep the wine in check.