Make changes to promote a heart-healthy lifestyle
She Says
Heart disease is the leading cause of death in the United States.
While this is a sobering thought and may seem scary, there are things we can do to try to decrease our risk. We know a lot of the things we should do, and maybe we even are doing some things to have a healthier heart, but it’s likely many of us could stand to improve in this area, and there’s no time like the present.
Smoking is a major risk factor for heart disease.
If you don’t smoke, don’t start, and if you do smoke, make today the day you start the process of finding what works for you to quit. There are a lot of avenues to help you in your journey and provide support as you work to be a healthier you. Your future self will thank you. Visit the American Lung Association’s website, https://www.lung. org/, for information about the benefits of quitting and tips to help you along the way.
What else can we do?
• Eat less junk food.
• Eat a balanced diet including fruits, vegetables, whole grains, lean proteins and low-fat products. Limit saturated fats, trans fats and sodium.
• Drink more water and drink fewer soft drinks.
Be more active.
• Walk more often. This is a wonderful low-impact activity.
• If you aren’t able to walk, look for safe ways for you to exercise within your abilities.
• If youaren’tsurewhere to get started, check with your doctor, look for local groups and do research in your local library or online.
• Other forms of exercise you might want to try include riding a bicycle, swimming or practicing Tai Chi, a low-impact way to work on moving more.
Find ways to make your journey to improve your wellness easier and more fun.
• Buy a reusable water bottle.
• Look online for healthy and fun free recipes to try.
• Get friends and family involved. Join local groups if something strikes your fancy. It might just help you stay committed.
• If you have dessert, consider carefully what you are having and how often. Look for healthier versions of your favorite recipes and have fun experimenting and looking for new favorites to add to your list of possibilities when you have a craving for something sweet.
Reduce stress on your heart
• Learn how to be more mindful. Practice mediation or yoga and monitor your blood pressure and cholesterol levels, making sure to take the time to consult your doctor to help you in the process, making sure to go about it in a way that’s safe for your particular health situation.
• Get enough sleep each night.
• Make time to do things you enjoy, even if it’s just a few minutes each day at first.
Just start, and commit to stick with it, even if you have setbacks along the way.
It may seem overwhelming, but it doesn’t have to be complicated to get started moving your choices in a healthier direction. Don’t worry about perfection, as that’s not achievable for anyone. Starting small is still starting, and that’s the most important thing, and it’s often the biggest obstacle for many people. If we stick with it, we can gain momentum and find it easier to keep going.
If you stay with it long enough, you may just find you are able to develop new, healthier habits. Just begin and keep moving, learning and growing as you adapt and expand how you can live in a way more likely to help you improve or at least maintain your health.
Heart disease is the leading cause of death in the United States, and there’s a lot we can do to try to help prevent it.
February is American Heart Month, so in recognition and celebration of this, let’s start today to help our hearts be healthier.
Background on heart health initiatives The American Heart Association, founded in 1924, started Heart Month in the 1960s. Since then, it has grown into an international observance with a variety of countries and organizations participating in heart health awareness activities.
The group’s stated goal is to reduce the frequency of heart disease and stroke through educating the public, advocating for policies to support heart health and funding research into cardiovascular conditions. They launched the Go Red for Women campaign in 2004, and that included the introduction of National Wear Red Day. It’s observed each year on the first Friday in February.
The GFWC Book Lovers Study Club members acknowledge Heart Month by wearing red during their February meeting. Heart Month is one of the group’s projects, and members encourage everyone to wear red throughout the month of February as a reminder to prioritize heart-healthy lifestyles.
The GFWC sponsored a webinar for its members to promote heart health awareness. Jude Maboné, Miss District of Columbia 2023 and GFWC Health and Wellness Honorary Chairman, presented the program. She shared her life journey and how her own heart health scare brought her to work with the American Heart Association.
Susie Hovater Malone, a retired Russellville City Schools teacher, is a member of the GFWC Book Lovers Study Club.
Heart disease is the leading cause of death in the United States.
