Top 4 Steps to Reverse and Prevent Heart Disease

February is National Heart Month to raise awareness of heart disease 

Awareness includes recognizing symptoms, prevention strategies, and the impact each of us can have. There are 4 keys to healthy living for all chronic diseases, but specifically to reverse or prevent heart disease. Often I hear people tell me that living a healthy lifestyle is so hard and challenging, yet I had a client this morning tell me, after his weigh in, “it’s really not hard”. Our perceptions often are our biggest challenges. When we think the payoff is worth the effort, the challenge vaporizes! Preventing heart disease relates to living an active life with energy, joy and fulfillment. 

What are the top four steps to reverse or prevent heart disease? 

1. If you smoke - stop! Sounds easy but if you’re struggling seek help. I’ve yet to meet a smoker who didn’t want to stop. What personal benefit would you gain by giving up smoking? What dream vacation could you afford?
2. Reduce stress - again, seek help if you’re struggling. Stress has been linked to much of the negative conditions in our bodies. Our bodies response to stress creates inflammation and then a cascading of events leading to high blood pressure, overweight, poor mental focus, irritability, anxiety, cancer, … Deepak Chopra has a 3 step approach: focus on one thing at a time, STOP (stop what you’re doing, take a breath, observe your body and smile, and proceed with kindness and compassion) and take 20 minutes for yourself. For more suggestions on reducing stress visit https://www.goredforwomen.org/home/live-healthy/stress_management/ 
3. Choose meals that are plant based and colorful including small amounts of lean protein. Most people don’t eat the minimal 5 servings of fruits and vegetables, let alone the 7 - 9 servings recommended. Further, most Americans consume much more animal protein than recommended. A plant based plan is satisfying, healthy, affordable, and nutritious! Focus on what you get to add to your plan vs. the items that you need to have less of! And remember, there are colors other than green! Think of red for February. 
4. Put some form of physical activity in your every day plan. Move throughout the day and take time to purposefully exercise. You choose the activity you enjoy. Remember, when you become more conditioned, the exercise is much easier! 

There’s much synergy in these 4 steps. Many people who exercise, choose healthier foods, don’t smoke and manage stress! Seems like activity is a big key to reversing and preventing heart disease.

February 7 was Wear Red Day to raise the awareness of heart disease in women- the number one killer of women. You can wear red any day to bring awareness to heart disease. In fact, 1 in 3 women will develop heart disease, odds that aren’t so good. Learn more about what you can do to prevent heart disease at https://www.goredforwomen.org/home/live-healthy/