SAN DIEGO, Feb. 7, 2012 (GLOBE NEWSWIRE) -- What images come to mind when you think of February? If you thought of Valentine's Day and chocolate hearts, you're probably not alone. But did you know that February is also American Heart Month? Heart disease is the number one cause of death in the United States, and Healthyroads, the wellness subsidiary of health services organization American Specialty Health (ASH), offers the following tips to help people be their heart-healthiest this February and beyond.
Healthy Eating
One of the best ways to take care of your heart is to always follow a healthy diet plan. Try to:
- Limit the amount of cholesterol and fat you eat. Choose fat-free or low-fat dairy products, and aim to eat fewer than 300 mg of cholesterol each day.
- Eat more whole grains, fruits, and vegetables.
- Cut down on processed food and foods high in salt/sodium.
- Eat a low-fat, high-fiber diet.
- Eat less red meat. Choose lean meats and poultry or fish when possible.
- Drink in moderation (no more than one drink per day for women, no more than two drinks per day for men).
Exercise
Getting active is another great way to strengthen your heart. Regular workouts can help you reduce your total cholesterol and blood pressure. In addition, a proper exercise routine may help you keep off extra weight and the stresses of everyday life. Some fun ways you can get moving include:
- Walking outdoors
- Dancing
- Golfing
- Fishing
- Gardening
Swimming and tai chi are great low-impact ways to get active. You can also increase activity by making small changes to your daily routine. Try getting off one stop early if you take the bus. Or park a little farther away from your destination if you drive. Talk to your doctor about the safest and most effective options for you.
Smoking
If you really want to protect your heart, stay away from cigarettes. Smoking raises your blood pressure and heart rate. It also contributes to blood clots and lowers the amount of "good" cholesterol in your system. Even if you've smoked for years, quitting now can help you avoid many of these risks. If you quit for ten years, your risk of lung cancer is reduced by half. After 15 years, your overall risk of death nearly returns to the level of someone who never smoked! If you need help quitting, see if your employer or health plan offers a tobacco cessation program for you.
Heart-Healthy Couples
Give your valentine the gift of better health by encouraging him or her to join you in these efforts. Leave little notes of inspiration on a pillow, in a desk drawer, or in some other surprise spot. Reward each other when you reach your goals. Flowers, a card, or a spa treatment together can all reinforce motivation.
Protecting your heart doesn't have to be a chore. Healthier food choices and physical activity will help you on your journey to a healthier heart. Your heart-healthy habits will carry over into the rest of the year—and hopefully you'll have them for life!
About Healthyroads, Inc. and American Specialty Health Incorporated
Healthyroads, Inc., a subsidiary of national health services company American Specialty Health Incorporated (ASH), offers a wide range of total population health services solutions—including award-winning telephone-based lifestyle and condition coaching programs, member engagement promotion programs, program management, health risk assessment, biometric screenings, claims analytics, risk stratification, outreach, incentive management programs, competitive challenges, worksite wellness programs, and/or an integrated online wellness portal, Healthyroads.com. Healthyroads offers these programs to more than 6.1 million members nationally.
ASH provides total population health services, specialty provider benefit administration, and fitness and exercise services to health plans, insurance carriers, employer groups, and trust funds. Based in San Diego, ASH has more than 800 employees and serves over 25.9 million members.
For more information about ASH health and wellness programs, visit ASHCompanies.com or call (800) 848-3555. Follow us on Twitter at www.Twitter.com/ASHCompanies or www.Twitter.com/Healthyroads, and like Healthyroads on Facebook at www.Facebook.com/Healthyroads!