February Heart Healthy Tips 

When you think of February, what first comes to mind?  The Super Bowl?  Valentine's Day and chocolate? Or American Heart Month?  Let's talk about you heart health and how these three are related. 

Super Bowl Sunday 

It has been noted that the average American arm chair quarter back will consume 1200 or more calories and 50 grams fat just from snacking, not including beverages and meals.  Which means this day is right up there in terms of the 4500 calories and 229 frame of fat consumed

on Turkey day.  3500 extra calories is a pound of body fat. 

Valentine's Day

Next comes Valentine's Day and an abundance of chocolates.  Try dark chocolate in moderation, which is rich in flavonoids.

Flavonoids provide many health benefits that include preventing cholesterol from gathering in the blood vessels, reducing the risk of blood clots and slowing down the immune response that leads to clogged arteries.  The key is to limit to one ounce or less and include plenty of fruits and vegetables that are low in fat, calories and sodium in your diet for a heart healthy month. 

American Heart Month

Heart disease is the leading cause of death in the United States. Lowering our salt intake to the recommended level of 2,300 mg or 1,500 mg per day, depending on age / other individual characteristics is important.  We should know some simple facts:

1. 1 teaspoon of salt is about 2,300 mg of sodium
2.  Sodium chloride is the chemical name for salt
3.  Ninety percent of the sodium we consume is in the form of salt
4.  Processed foods and snack items like potato chips, dips, pizza,  tortilla chips, nuts and fried foods associated with the Super Bowl  are all high in salt, calories and fat - all associated with heart disease. 

Your key for good health and nutrition for February, is moderation and an eating plan for the month.  It starts with  knowing your fat, sodium and calorie intake, and consuming a variety of foods. 

February is American Heart Month. That means that even health-conscious readers like you should take some time to address one of the organs most vital to life. There are many ways to create and sustain a healthy heart through diet and exercise, but do you know why they are effective? Knowing why something works (or doesn't work) is important to any aspect of life, so why leave out your health?

Cardiovascular exercise: Strengthens the heart through repeated high intensity (Remember, the heart is a muscle). Not only does it improve heart functions, but the exercise helps to burn calories which can lower your BMI and destroy fat to help clear up your arteries.

Fruits and vegetables: These nutrition gems help you heart by supplying quality nutrients to your blood without cholesterol. Bad cholesterol (LDL) can block arteries and make your heart work double time just to maintain proper circulation, raising blood pressure. A fatigued heart is more susceptible to disease and failure.

Whole foods: Along with fruits and vegetables, whole foods, like beans, legumes, and meat are shown to support a healthy heart. Moderate portions don't contribute to artery-clogging which elevates the blood pressure. Your heart needs a wide variety of nutrients, so one magic food won't be a cure-all. Rather, it is more beneficial to eat a balanced diet with limited refined foods. Whole foods also supply the consumer quality energy which can be used to exercise.

Sleep: Your body's time to reset and balance out. Inadequate sleep can mess with your body's chemicals and physiological processes. The necessary amount of sleep varies from person to person, but the general concept is homogenous. Sleep is the optimal time for your heart and blood vessels to clean and repair themselves since your pulse can drop several beats without harm.

Water: Helps your body cleanse itself. It is necessary in order to maintain proper body fluid balance. Fruits and vegetables often have a high water content and no or very little sodium making them ideal for hydration.