February is American Heart Month so it’s an excellent time to focus on what you can do to protect your ticker and spread awareness about how you can prevent heart disease. While it’s still the leading cause of death for both men and women, heart disease is a very preventable and controllable condition — namely by leading a healthy lifestyle. We all know that we shouldn’t smoke and that we should exercise at least 30 minutes a day and eat a heart-healthy diet, but there are some other ‘lighthearted’ ways to achieve these goals while having a little fun with it!
Dr. Alexander Salerno, primary care physician and founder of the Urban Healthcare Initiative Program, offers five easy and entertaining ways to reduce your risk of heart disease.
1. Have Sex
Yep; studies have consistently proven that getting down and dirty is a heart-healthy workout. It’s known to lower blood pressure (high blood pressure is one of the biggest contributors to heart disease and heart attacks), it’s a great aerobic activity, and it releases endorphins. Sex has also been shown to improve sleep and reduce stress, making it a great holistic activity.
2. Throw a Fiesta
Salsa is a great year-round snack that’s rich in antioxidants and especially heart-healthy due to the lycopene in the tomatoes. In a report just published in the journal Neurology, a team of Finnish researchers linked lycopene levels in the blood to stroke protection. Feeling adventurous? Add some black beans to your dip which lowers your LDL (bad cholesterol). Lastly, adding spices like jalapeños can in some cases kickstart your metabolism!
3. Do The Forbidden Dance
Well, not necessarily the ‘forbidden dance’ we discussed in point number one (ha, ha), but rather any dancing that gets you off your couch and your body moving. Studies show that dancing raises your heartbeat, increases your metabolism, and is a great exercise where you can burn up to 300 calories an hour.
4. Indulge Yourself
This one may seem counter-intuitive when compared to the rest of the list, but certain treats can be good for your ticker. When you want to spoil yourself with an adult beverage and something sweet, opt for a glass of red wine and a piece of dark chocolate. Red wine raises your HDL (good cholesterol), reduces blood clots, and has a positive effect on preventing artery damage. Dark chocolate has flavonoids which studies show help halt heart disease as well as having a positive effect on blood clotting.
5. Go Green
As in green tea! Studies at Harvard and the National Institutes of Health (NIH) show that in addition to the detoxifying properties of the beverage it’s also been shown to improve arterial function.
With these suggestions in mind use the month and the reminder to reduce your heart disease risk and have fun with it!
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