Now that the peak of New Year’s resolution season has come and gone, many of us have abandoned our grand visions for 2016. Big-picture goals, which are often vague and too ambitious, sometimes fall by the wayside as life inevitably gets in the way.
But that’s no reason to give up on better health in 2016. In fact, February — also known as American Heart Month — is the perfect time to focus on improving your heart health. The key is structuring that goal in a way that keeps you motivated throughout the year.
But first, let’s take a look at how the American Heart Association suggests achieving ideal cardiovascular health, in the form of what it calls “Life’s Simple 7”:
— Get active. The AHA suggests getting at least 150 minutes per week of moderate exercise, 75 minutes per week of vigorous exercise or a combination of the two.
— Control cholesterol. Everyone should know his or her cholesterol level. If your LDL cholesterol (known as “bad” cholesterol) is 200 or higher, you’re in a high-risk category and should consider making important lifestyle changes.
— Eat better. A healthy diet and lifestyle will help you fight cardiovascular disease. Visit the AHA’s website for guidelines and suggestions.
— Manage blood pressure. High blood pressure is the single most significant risk factor for heart disease. Know your numbers and modify your lifestyle as needed to normalize your blood pressure.
— Lose weight. If you are overweight or obese, you can reduce your risk for heart disease by losing weight and keeping it off. It’s a matter of balancing healthy eating with physical activity.
— Reduce blood sugar. Again, it’s important to know your numbers. If you have diabetes, work closely with your health care provider to manage the disease and any other risk factors.
— Stop smoking. According to the AHA, smoking is the most important preventable cause of premature death in the United States. If you are a smoker, do everything you can to quit.
Now, I know what you’re thinking: So, you just want me to lose weight, eat right, exercise regularly, quit smoking and keep my blood pressure, cholesterol and blood sugar down? Fat chance!
But the truth is, each objective really is attainable through manageable behavioral changes. The first step is to find out where you stand. Go to the AHA’s website and complete the simple assessment to find out what areas you already excel in, where you need to make improvements and what information you may want to ask your doctor about. For example, if you don’t smoke, you’ve already achieved one of your seven big-picture goals. Don’t know your blood sugar levels? That’s something you should probably discuss with your doctor. In addition, the assessment will reveal areas where you can improve your diet, how much exercise you need to add to your day and where you stand in terms of body weight and other variables.
Now that you know your long-term goals, it’s time to incorporate behavior changes throughout your day and week to help you progress. Need to get moving? Try committing to walking a 2-mile loop in your neighborhood several days a week. Short on fruits and veggies? Start by adding one piece of fruit to your breakfast each day and eat a salad before dinner three days each week. Blood pressure too high? Talk to your doctor about ways to control it. As those new behaviors become habits, you can modify them as needed.
Eventually, small behavior tweaks will become big changes. They’ll also provide frequent successes that keep you motivated throughout the year. Every time you walk that 2-mile loop, for instance, you’ve achieved another goal!
Remember, lifestyle change is not an all-or-nothing proposition. It may be quite some time before you meet every aspect of the dietary recommendations, or achieve every goal of “Life’s Simple 7” — if ever. But every improvement counts, as does every pound lost. For instance, losing 50 pounds to get back down to your college weight may not be achievable right now, but losing 10 percent of your body weight could lead to dramatic improvements in your health. Likewise, you may not be able to exercise every day, but every moment of physical activity counts. The successes will accumulate and become their own type of habit. It’s all about perspective and acknowledging your achievements along the way.
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7 Simple Steps to a Healthier Heart originally appeared on usnews.com
