Steps for a Healthier Heart

            The good news:  Death rates from heart disease have declined over the past 50 years.  The bad news: Still, one in three American adults has some form of heart disease.  Coronary heart disease, high blood pressure, and risk for stroke can all be reduced with some simple, but effective, lifestyle modifications.

Move it: As little as 30 minutes of moderate activity most days of the week can significantly reduce your risk for heart disease.  Make time for a brisk walk, bike riding, or time at the gym.  You can break up your 30-60 minutes of exercise into 10 or 15 minute intervals throughout the day and still get those valuable health benefits.

Mold It:  Your mindset, and the mindset of your family as well.  Children as young as seven are developing artery clogging plaque from excess body weight, poor diet and lack of physical activity.  Healthy habits need to begin early and include a balanced diet, physical activity, and prevention of teen smoking.

Make It:  What is the cost of our food choices?  In terms of heart disease alone, more than $33 billion in medical costs can be attributed to poor nutrition*.  Make it a smart food choice. Simply increasing your vegetable and fruit consumption is one easy step to a healthier diet. 

            Plan your day to get your plant foods with a goal of 2-4 fruit servings and 3-5 servings of vegetables every day.  What will you have at breakfast? Lunch? Dinner? At the end of the day, did your achieve your goal?  If not, how will you do better tomorrow.   And, don’t forget to use the ultimate meal planning resource, Meijer Mealbox which appears to the right of this article.

*Heart Disease and Stroke Statistics – 2008 Update, American Heart Association