When you think of February you think of love and hearts but what you may not know is that is it also American Heart Month. While you are out there spreading love to other people, remember to spread love to yourself by taking care of your heart. Here are some ways you can show your heart some love this month.
Cardio is not always the answer:
People often assume that cardio is the best way to lose and maintain weight along with keeping your heart in tip top shape. While cardio is a great way to keep your heart healthy, there are more efficient ways to solidify your foundation in both cardiovascular health and improving strength. The type of training I am referring to is resistance training. Resistance training not only helps with strength, but it also increases your metabolic rate which in turn helps burn more calories while resting.
Core Foundations of Fitness:
Nutrition is part of what I like to call the “3-Legged Stool of Fitness”. This stool consists of EAT-MOVE-RECOVER. When you take one of the legs away from the stool then the stool no longer stands, failing to do its job. To put this metaphor into the topic of fitness, if you are exercising and getting good rest, but your diet is failing to provide the nutrients you need, then your stool may also be failing because you are taking away a core foundation. The three components of fitness work best when done together. When choosing a diet, choose one where you eat nutrient dense foods from each food group. By adding these types of diets, you will improve your vitamin and mineral intake and decrease the amount of sodium and fats you consume; this can lead to helping lose and manage your weight along with managing cholesterol and blood pressure. Having a sound diet that is dense in nutrients and has a variety of foods from the food groups, will decrease the risk of any cardiovascular diseases and in turn make a healthier you!
Recommended Diet for Heart Health:
The Mediterranean diet consists of a variety of foods from each food group. This diet limits the consumption of red meat and focuses on fruits, vegetables, and consuming proteins such as fish and beans. This is a great diet for a healthy heart and also offers many more health benefits. If you have been trying to switch to a more plant-based diet, this is also a great diet to help you transition into a plant-based diet. Strictly plant-based diets are also very beneficial for maintaining a healthy heart. But, if you find yourself not able to scratch out all meats, the Mediterranean is a great alternative. Remember to pick a diet that will be easy for you to stick to and enjoy while also meeting your nutritional needs.
Helpful Links to Get You Started:
Nutrition Tips
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations
Mediterranean Diet Overview
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801
Resistance Training Tips and Exercises
https://www.heart.org/en/healthy-living/fitness/fitness-basics/strength-and-resistance-training-exercise
