The number one cause of death for Americans is heart disease, but it’s preventable. You may already know this, but come closer… the heart health secret is…diet and exercise! Yes, lifestyle changes such as a good diet and some good old exercise could save your heart and your life!
So, what do I mean by good exercise? If you like vigorous activity that’s 90 minutes a week (e.g. 15 minutes for 6 days) of activities such as running at least 5 miles per hour or jumping rope. For those who like more moderate level exercise such as brisk walking or dancing, you need to complete 120 minutes of exercise a week (e.g. 20 minutes for 6 days). Don’t forget to include strength training at least two days a week!
For a lot of people, the real challenge may be a good diet or eating patterns. The 2015-2020 Dietary Guidelines provide some good suggestions for healthy eating patterns such as:
– Choose foods to make up most of your nutrition instead of supplements/substitutes
– Choose the appropriate calorie intake for your body
– Keep variety in your meals
– Limit calories from added sugars and fats
– Limit sodium intake
– Choose healthier options for food items and beverages
– Make healthy eating a lifestyle
As Heart Health month continues, I encourage you to grab a friend and challenge each other to make some changes for your heart. If you struggle with making these changes, there is no shame in seeking help through a health coach. I think I know where you can find a good one!