It’s Heart Health Month 

Here are some reminders of ways to keep your heart healthy: 

Avoid Stress:

Be Positive. Every time you find yourself thinking negatively figure out a way to turn it into a positive thought instead. [1]

Break a big problem down into smaller ones. If you are facing a big problem it can be easy to feel overwhelmed and stressed. Instead of letting it get the best of you, break it down into small problems you can solve in steps. [1]

Find things you enjoy. Creating art, reading, playing a sport, taking a walk, or meditating. Whatever it is that you enjoy, do more of it. [1]

Choose the healthier option when dinning out:

No Extras. Things such as appetizers and bread and butter are often sources of extra fat, sodium and calories. [2]

On the side. When ordering a salad, ask for the dressing to be served on the side so you can control the portion. You can do this with butter as well. [2]

Choose boiled, baked or grilled. Much healthier than fried! [2]

Low Sodium.  The less sodium, the happier the heart. Try to choose an entree that has a lower sodium content. [2]

Just because it seems healthy doesn’t mean it is. Even something as healthy as salad can be made unhealthy by adding cheese, dressings, etc. [2]

You don’t have to skip dessert. There are tasty alternatives to traditional desserts. Such a sherbet, gelatin, or angel food cake. [2]

Don’t be hesitant to ask your server. how particular foods are prepared or what ingredients they contain. [2]

Healthy substitutions are possible. If an entree comes with an unhealthy side
just ask your server if you can substitute it with a baked potato or vegetables instead. [2]

Plan Ahead. Look at menu before you go to the restaurant. Pick a meal that looks tasty and healthy. This will help you avoid temptations when you get there. [2]

Or Click Here to see healthy recipes you can make from home. 

 

Get an adequate amount of sleep:

No caffeine before bed. Cut out stimulants, at least four hours before bedtime. [3]

Keep the temperature in your bedroom cool. [3]

Limit your use of technology before trying to fall asleep. [3]

Create a routine that helps you relax each night. [3]

Go to bed and wake up at a consistent time each day. [3]

Limit naps to no more than 30 minutes — and don’t nap after 5 p.m. in most cases. [3]

 

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References

[1] – The Heart Association – Stress Management

[2] – The Heart Association – Healthy Eating

[3] – How Sleep Affects your Heart Health