Do you take care of your family? Goes without saying. Do you take care of your home? Of course. Do you take care of your heart? Probably not. That’s the lead-in for the American Heart Association’s Go Red for Women campaign, which aims to educate women everywhere about the the number one leading cause of death in women: heart disease.
Healthy diet and regular physical activity is the secret weapon to preventing heart disease. To get you started, we teamed up with ACAC Baltimore to come up with 5 ways you can make your heart a little healthier — today! As in, right now.
(So yes — show yourself a little love this heart month and get moving on one or all of these!)
5 ways to make your heart a little healthier — today!
snack on nuts
According to Johns Hopkins dietitian Christie A. Williams, eating “just 5 ounces of nuts per week is linked to decreased cardiovascular disease.” Walnuts have more omega-3 fatty acids—which reduce bad cholesterol levels—than other nuts. They’re a great snack food — inexpensive, easy to store and easy to pack when you’re on the go.
find a mantra and meditate
Even a 10 minute meditation break can help reduce your cortisol levels, reduce stress, AND help your heart. Check out apps like HeadSpace for quick and easy stress relief.
make a dinner free of trans fats
The American Heart Association (AHA) recommends limiting trans fat to less than 2 grams per day (a figure that includes the naturally occurring trans fats). So when you’re shopping food labels, watch for the words “partially hydrogenated oils” — and be sure to skip those foods. Try this one-dish cast iron mediterranean chicken thighs with lemon, olives and kale.
give yoga a try
Need a fun excuse to try yoga? Join us for our pop-up yoga Moms Night Out with acac on February 28th! Calm your mind and body with an Infused & Restored Yoga session, extended savasana with cucumber eye treatment, (heart healthy!) dark chocolate covered strawberries, and infused spa water. Just $5/per person. Passes must be purchased in advance. (Don’t worry — we’ve taken care of childcare, too!)
throw a family dance party
We had a blast doing zumba at our Healthy Heart Play Date earlier this month — so why not try a little salsa in the kitchen? Not only will you burn calories as you move, laughter is an amazing mood booster, too!
about our wellness wednesday sponsor: acac
acac’s mission is provide a great fitness experience for members of all ages (including kids!) in a clean and safe environment. They are dedicated to the integration of medicine and fitness to improve community health by focusing on prevention, treatment and rehabilitation of lifestyle-related disease. Visit their website and then visit them at their Timonium location! Be sure to check them out on Facebook, too.