NoExcusesGym

 February is not only the month for hearts to flutter because of love, but it’s also American Heart Month, a good time to start looking after our tickers so they can stay healthy for future Valentine Days.

These 28 tips - one for every day in February - from Creighton University’s Cardiac Center will help you do just that.

1.  Schedule time on your calendar for exercise.

2.  Set short-term health goals. Recording them in a health journal is a great way to stay motivated.

3.  Eat healthy. Healthy eating  can help you reduce three of the major risk factors for heart attack and stroke: high blood pressure, high blood cholesterol and excess weight.

4.  Help your children develop good physical activity habits by setting a good example yourself.

5.  Teach your family the warning signs of heart attack. Call 911 if you or someone around you shows any of these symptoms:

√  Uncomfortable pressure, squeezing, fullness or pain in the center of the chest that lasts more than a few minutes or goes away and comes back;

√  Pain or discomfort in one or both arms, the back, neck, jaw or stomach;

√  Shortness of breath along with, or just prior to, chest discomfort;

√  Breaking out in a cold sweat, experiencing sudden nausea or feeling lightheaded.

6.  Preserve the nutrients and colors in veggies. Cook them quickly by steaming or stir-frying.

7.  Start making changes today by taking the stairs instead of the elevator or parking further away from your destination so you can get in more walking.

8.  Exercise at the same time everyday so it becomes a regular part of your lifestyle.

9.  Quit smoking cigarettes. Just 20 minutes after your last cigarette or smokeless tobacco use, blood pressure and pulse rate drop to normal. Smoking is not “cool” in the new millenium.

10.  Know your numbers. Learn your current blood pressure, cholesterol, body mass index or waist circumference, and fasting blood sugar level to help assess your overall heart health.

11.  Skip the temptation to call, e-mail or instant message your coworkers. Get up and move around your office to get your blood pumping.

12.  Exercise portion control of the foods and beverages you consume during meals and snacks.

13.  Use smaller plates to fool your brain into thinking you are eating more food than you are.

14.  Ban trans fats from your diet. Trans fats increase bad cholesterol and lower good cholesterol levels, so read food labels and try to choose only foods with zero trans fats.

15.  Consume fewer calories than you burn.

16.  Eat more whole fruits and vegetables. Skip fruit juices, which are packed with sugar and short on fiber.

17.  Remember that even a small amount of weight loss is beneficial to health.

18.  Add nuts to your diet by stirring chopped nuts into salads or eating nuts as a snack. The fat in nuts helps lower cholesterol and provides the fiber your body needs. Watch your portions: one portion of nuts is about the size of your thumb.

19.  Know your family history of heart disease - and how it may affect you.

20.  Control your blood sugar levels, if you’re diabetic, with diet and exercise or medication.

21.  Learn to effectively manage stress by getting plenty of sleep, practicing deep breathing exercises and avoiding overeating or smoking.

22.  Take your medications for high blood pressure, high cholesterol or other health problems.

23.  Incorporate at least two servings of whole grains each day.

24.  Snack on dried fruits, which are easy to carry and store. Remember one-fourth cup of dried fruits or two tablespoons of raisins equals one fruit serving.

25.  Let each birthday remind you that it’s time for your yearly checkup and a talk with your doctor.

26.  Cut just 500 calories a day to help you lose one pound per week,  bringing you gradually closer to a heart-healthy weight.

27.  Try to incorporate at least two servings each week of fish rich in the heart healthy omega-3 fatty acids. These include salmon, herring, lake trout and albacore tuna.

28.  Drink cappuccinos or lattes made with skim milk to reduce fat and calories by 50 to 100 percent.

source: nubella