While February is known for Valentine’s Day and showing your loved ones how much you care for them, it is a very special time of remembrance in our family.  February is Heart Health month and while we take the time to express our love to our family members, it is also a month where we remember my late father-in-law, who my children and I were never able to meet because he died of a massive heart attack when my husband was 12 years old.  This tragedy left a huge hole in my husband’s family.  My best friend also lost her father to heart disease.  There are so many preventable risk factors that were just not known or talked about 40-50 years ago, in honor of Heart Health Month and in honor of all of those who have lost their lives to heart disease, I wanted to send you my Top 5 easy ways to reduce your risk for heart disease.  

1. Drink as much water as possible-the average American consumes LOTS of soda or other sugary beverages.  Cutting back on these will not only help with weight loss, but it will also lower your blood pressure and risk for Type II Diabetes, another risk factor for heart disease.  Start small by eliminating one sugary beverage per day and increase that amount each week.
2. Increase your daily activity-while including cardio and strength training are great heart healthy activities, we underestimate the benefit of increasing our daily movement. So many jobs require us to sit for hours.  Make sure to take regular movement breaks! 
3. Eat vegetables-this was a tip I gave last month, but it bears repeating.  When vegetables are eaten raw or cooked using minimal oil or processing, they are a great way to help with weight loss, as well as lowering your blood pressure.  Try a new vegetable every week; maybe you’ll find something that you really enjoy!
4. Get bloodwork done-has it been a while since you had a physical?  Getting your cholesterol checked annually is an easy way to keep tabs on your risk for heart disease.  
5. Make sure your stress is under control-this can be a tricky one. When we let things bother us constantly, this becomes stressful for our bodies.  I didn’t feel bad, but stressors from work, raising 3 neurodivergent children, trying to advance my career, etc. ended up maintaining a really high level of cortisol in my body.  This is not only damaging for your heart, but also makes it really difficult to lose weight.  And, because our bodies adapt to adversity, feeling yucky became my new normal and I didn’t even realize that I felt bad…for YEARS!  Take care of your mental, emotional, and physical stress, or else your body will find a way to make sure you rest and take care of yourself.

I hope each of you are able to spend time telling your loved ones how much they mean to you this month.  Make sure to show them how much you care by also taking care of yourself!  Remember, I am always here if you need help.