Get a quick start on better heart health

Since February is American Heart Month it’s a great time to think about the health of one’s heart. “Heart disease is the leading cause of death for men and women,” says Sara Winters, physician assistant at Mayo Clinic Health System - Franciscan Healthcare in Waukon. “Fortunately, small changes can make a difference when it comes to improving your heart health.”

“If you can go from a sedentary lifestyle to being active for one hour a week, you’ve greatly reduced your risk for heart disease,” shared Winters. “If you’re looking to improve your heart health, try this two-week quick start from the Mayo Clinic Healthy Heart Plan.”

Eat five servings of fruits and vegetables a day. Make a conscious effort to include more fruits and vegetables in meals. Don’t worry so much about the foods that shouldn’t be eaten - just work on getting five or more services of fruits and vegetables a day.

Add at least 10 minutes of moderately intense physical activity to every day. There is no need to do an elaborate workout. Take the stairs. Take a walk. Just get moving.

Try to get eight hours of good, quality sleep each night. Quality sleep is good for a person’s heart. Even though each person’s sleep needs vary, eight is a good number to shoot for.

“All of these tips are meant to be tried for two weeks before moving on to a more established heart-healthy plan. But there’s nothing wrong with continuing this quick start for longer periods,” explains Winters.

A number of reputable diet and exercise plans are available. Those looking to make changes should talk with their primary care provider to find a plan that fits them.