February is Heart Month: Here’s How to Protect Cardiovascular Health


February is Heart Month: Here’s How to Protect Cardiovascular Health

   

February is Heart Month, an opportunity to bring attention to the importance of maintaining cardiovascular health. Want to protect your heart for years to come? Let’s take a closer look at some basic heart healthy tips.

Take these health tips to heart:

-Nutrition

According to the American Heart Association, at the heart of good health is good nutrition. Know how many calories you should consume each day to maintain a healthy weight, usually between 1,500 and 2,500. Eat a diet that emphasizes fruits, vegetables, whole grains, low fat dairy, poultry, fish, and nuts. Limit red meat and sugar.

To lower your cholesterol, reduce saturated fats to no more than 5 percent of total calories. To lower blood pressure, eat no more than 2,400 milligrams of sodium per day.

-Exercise

Aim for at least 30 minutes of moderate physical activity on most days of the week. And if you don’t have time for 30 minutes, break it up into three 10 minutes exercise sessions.

-Alcohol

If you drink alcohol, keep it moderate. That means one glass of wine per night for women and two glasses per night for men.

-Smoking

-Don’t smoke and also avoid secondhand smoke.

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Sara Novak is a Natural Health Care Expert for Zax Health. Follow her on Twitter at @sarafnovak.