5 Simple New Year’s Resolutions to Get You On the Path to Wellness
We are just two weeks into a New Year! Have you already broken your resolutions? Fear not! Go slow and celebrate your small wins. Most of all, just start by making simple changes that will have an impact on your health and your heart.
With February right around the corner, and being a Heart Health Month, we want to help you begin this new year by raising your awareness of heart health.
At the end of the article, be sure to click on the link to the upcoming health talks and screenings we have planned for the first quarter of 2010.
Here are our best picks to get you started to a healthy 2010…
1: Know your cholesterol.
Cholesterol is the classic, best-known risk factor for coronary heart disease. Too much cholesterol damages artery walls, ultimately leading to an increased risk of heart attack and stroke.
There are two types of cholesterol: LDL, or low-density lipoprotein cholesterol (bad cholesterol), and HDL, or high-density lipoprotein cholesterol (good cholesterol). High LDL levels increase the risk of coronary heart disease while high LDL levels are associated with decreased risk. So, it’s important to know your numbers. Your HDL should be greater than 45 for men and greater than 55 for women. Your LDL should be less than 100 (or less than 70 if you have two or more risk factors for heart disease and your triglycerides should be less than 150.
2: Exercise.
Sure, we have all made many resolutions before to start working out at the gym. But this year, why not resolve to specifically focus on improving your physical fitness solely to help your heart? There is overwhelming evidence that poor physical fitness predicts a substantially higher risk of death and premature heart disease.
To gain the health benefits of exercise, aim for 30 minutes of moderate activity at least five days a week (or get 20 minutes of vigorous activity three days a week). If you’re pressed for time, try breaking your exercise routine into shorter sessions – such as getting 10 minutes of exercise three times a day or 15 minutes twice a day.
3: Know your family history.
Your genes play a major role in your health. It’s important to know specifics about your family history's health history – for instance, was your mother or sister diagnosed with heart or vascular disease before age 65? Your own risk of cardiovascular disease increases if you have a family history of the disease.
4: If you smoke, stop!
Cigarette smokers have approximately one and a half to two times the risk of developing heart disease than non-smokers do. Unlike age or other risk factors, you can quit smoking. There is good evidence that quitting can reduce the risk of heart disease, perhaps as early as one to two years after quitting.
While there’s no one way to quit that works for everyone, there are several key strategies. Set up a plan in advance. Pick your quit date, determine why and when you smoke, reasons for quitting, and find activities to replace smoking. Also, talk to your doctor about using nicotine gum or patches to help you quit smoking.
5: Embrace heart-healthy eating.
Instead of beginning this year with yet another fad diet, vow never to diet again. Weight loss can only be achieved when you shift your mind-set from being “on a diet” to being on an heart healthy eating plan for life.
Overall, 90 to 95 percent of the time you should be eating a variety of delicious vegetables, fruits, whole grains and legumes, sprinkled with healthy fats and moderate, lean protein sources. The other 5 to 10 percent of what you eat can be left for some of your favorite foods that may not necessarily promote a healthy heart. This approach reduces frustration, leaves you satisfied and results in successful, long-term weight management.
Read about our upcoming Health Talks and make 2010 your year to become healthier and happier.
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