American Heart Month

February is American Heart Month. Cute because February is also full of valentine hearts!

Educate yourself on the risk factors and what you can do starting right now to lower your own risk or your family's risk of heart disease.

Main Risk Factors and Contributors:

• Diabetes Mellitus (Type 1 or 2)
• High Blood Cholesterol and Other Lipids
• High Blood Pressure (over 120/80)
• Overweight and Obesity (BMI greater than 24.9)
• Physical Inactivity
• Smoking
• Nutrition

NUTRITION ALONE CAN CORRECT HIGH CHOLESTEROL AND HIGH BLOOD PRESSURE! In some cases, some of the high results are genetic (but the chances that is you are slim). Here are some things you can start today to stay away from heart disease:

1. Eat deep water, fatty fish 3 times per week (salmon, black cod, tuna, mackerel and halibut)
2. Minimize your saturated fat intake (saturated fats are solid at room temp): butter, lard, tallow, bacon grease, dairy fat (high fat cheeses, creams and milks - the lowfat ones are okay), and anything with the word "fried" in it.
3. Eat more plant sterols and stanols - aka eat more vegetables and fruits and switch from butter to Benecol Light or Smart Balance Light
4. Increase your fiber intake (fiber cleans out excess cholesterol): eat more whole grains, whole wheat products
5. Take fish oil. My favorite brand is Nordic Naturals, all you need is the basic Omega-3 supplement which you can pick up at PCC, Whole Foods, Bartell Drugs, etc, etc.

Happy Heart Month and Happy Valentines Day! Try cooking the person you love a heart healthy meal that says "I love you, and I want you to stick around for a while." :)