Presented by StarKist® Albacore Tuna
February is National Heart Health Month and each year, women are asked to wear red in support of this national awareness supported by the American Heart Association®. With heart health for women being such an important topic, both this month and all through life, I’m happy to share five things you can do to help reduce your risk of heart disease!
1. Eat more fruits and vegetables.
Eating more fruits and vegetables that naturally contain fiber and water helps reduce your cholesterol. Plus it bumps up those anti-oxidants with vitamins and minerals from those foods. Opt for at least five servings of fruits or vegetables a day. Juices that are 100 percent made from real juice can help boost your antioxidant levels. But keep in mind that whole fruits and vegetables are better because of their fiber content.
2. Eat more fish.
Fish is naturally low in calories and contain good fats that help heart health. It can be as simple as adding some tuna into your lunch routine! My simple solution: a layered mason jar of pinto beans, shredded romaine lettuce, diced red onion, diced cucumbers and more shredded romaine.
Then bring along a StarKist® Albacore Tuna Pouch for a simple lunchtime idea. Pour the jar of salad onto a plate and top with tuna. StarKist® Albacore Tuna is a flavorful way to make any meal deliciously healthy.
Plus it contains at least 12g of protein and 110 mg of omega-3s per serving. You can build the jars in advance! For more StarKist® Albacore Tuna recipes, click here!
3. Exercise daily for 30 minutes.
Walking and other forms of moderate exercise for at least 30 minutes per day can help reduce your risk of heart disease. Turn on music and dance, take the stairs or try a yoga or Pilates class. Keep in mind that incremental exercise of at least 10 minutes three times a day adds up your daily minimum. Plus daily exercise of 30 minutes is better than 60-90 minutes several times per week.
4. Stop smoking.
If you are not a smoker, you’re in luck! One out of five heart attack deaths are related to smoking. By not engaging in the cigarette society, you’ve taken an easy step to prevent heart disease.
5. Know your numbers.
At your annual physical with your doctor, you’re sure to have a routine blood pressure screening and most likely a blood test. Take the time to ask questions and know your cholesterol, blood pressure and heart rate numbers. If you see your numbers are changing (higher or lower) you can take more measures to manage them. By understanding where you stand in the normal or not so normal range, you’ll have an indication of whether your healthy lifestyle is paying off or if you need to make more drastic changes.
Overall, the trend is awareness! Other risk factors to consider are maintaining a healthy body weight, your genetic history and keeping stress to a minimum.
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