Small steps to heart health

 

Health Feature Articles

 

Small steps to heart health

Janet Hackert, Nutrition and Health Education Specialist,
Harrison County, University of Missouri Extension

 

February is National Heart Month so it’s a great time to make a change
for better heart health. Heart disease is the leading cause of death
in the United States, with stroke coming in fifth, according to the

American Heart Association. Both of these conditions result when
blood flow is reduced or stopped altogether. But there are steps people
can take to reduce the risk.

 

Increasing age, gender and heredity cannot be changed, but other
risk factors can be. A person at risk for heart disease can reduce the
risk by:

 

• Avoiding smoking


• Being physically active every day


• Choosing good nutrition


• Reducing high cholesterol


• Lowering high blood pressure


• Aiming for a healthy weight


• Managing diabetes


• Reducing stress


• Limiting alcohol

 

This laundry list of risk factors may seem overwhelming. The good
news is that they interact in a positive way. In fact, the American
Heart Association boils it down to three easy steps, the ABC’s of heart
health:

 

• A – Avoid smoking,


• B – Be physically active, and


• C – Choose good nutrition.

 

These steps may not seem so easy, but by making small steps in the
right direction, it will be possible to live healthier and feel
better. Choose
a small change to make in each category. For example:

 

• As a stress break at work, try skipping a cigarette and going
  for a short walk instead. Even 10 minutes at a time of walking may
  have health benefits.


• Vow to skip French fries one day per week – make it fries-free
  Friday.


• Go dancing with a friend to increase physical activity, which
  will also help to lower cholesterol and blood pressure, get diabetes
  under better control and move toward a healthier weight, plus you’ll
  be having fun while you’re at it!


• Investigate the calorie count of a favorite food and see if you
  can just eat one serving, or find a healthier option that is just
  as good.

 

The American Heart Association website,
www.heart.org (click
on the Healthy Living link at the top left), has many ideas on how to make
heart-healthy choices related to physical activity, stress management,
weight management, quitting smoking, healthy kids (help them start early
to form heart-healthy habits), workplace health and healthy eating (including
a searchable recipe database and tips for healthy choices when dining
out).

 

Most people are aware of healthier choices they could make to help
prevent heart disease and now it’s time to actually make those changes.
Challenge yourself to make two to three small changes, for your own
sake and for those you care about. Or invite someone you care about
who is at high risk for heart disease to join you in making those changes.
Take one new small step toward better health each month and the benefits
will accumulate, making the better choices add up quickly. Start today
and enjoy a better, healthier tomorrow together.

 

For more information on improving heart health
or other health and nutrition topics, contact Janet Hackert at 660-425-6434
or HackertJ@missouri.edu
or contact your local

University of Missouri Extension office.

Last Updated
03/07/2016