Not only is tomorrow Valentine’s Day, but February is also National Heart Health Month. In celebration of both, I thought I would write about honoring our hearts with a few simple lifestyle changes.

1. Getting Active
   • aim to exercise at least 30 minutes at least 5 days a week.
2. Check Cholesterol
   • desirable range of total cholesterol should be less than 200 mg/dL
   • HDL cholesterol level 60 mg/dL or above
   • LDL cholesterol level 70 mg/dL to 129 mg/dL (depending on your risk level)
   • Triglyceride level of less than 150 mg/dL
3. Eat better by choosing:
   • lean protein that is low in fat and cholesterol
     • good sources: lean beef, pork without skin, white fish, chicken, turkey, egg whites, soy protein
   • increase fiber intake-fiber helps lower LDL cholesterol
     • good sources: fruits, vegetables, whole grains and beans
   • reduce sodium intake-read labels
     • aim for less than 600 mg a meal and 200 mg for snacks
   • choose heart healthy fats -mono-unsaturated fats and omega-3 fatty acids helps lower LDL cholesterol
     • good sources: olive oil, canola oil, salmon, tuna, ground flaxseeds and walnuts
4. Manage blood pressure
   • high blood pressure is greater than 140/90
5. Maintain a healthy weight
   • see Jennifer’s post on BMI
6. Reduce blood sugar
   • high blood sugar levels can damage the heart
7. Stop smoking
   • this is the most preventable major risk factor

♥ ♥