1. Be the change
Pants too snug? Cholesterol numbers sneaking up? Realizing you’re ready for the journey puts you on the road to success, says Olivia Duke, employee well-being coordinator at Penn Medicine Lancaster General Health.
2. Start small
Sweeping changes aren’t sustainable. Decide what’s doable. Make it simple, like swapping sugary cereal for oatmeal.
3. Make the first move
Schedule 10 minutes of daily movement. Walk the dog. Take the stairs. Do a pushup every time someone says “Taylor Swift.”
4. Child’s play
Kids are your secret workout buddies. Running around gets you moving, and it makes you a role model for heart- healthy fitness.
5. Weighty matters
Strength and resistance training accelerate your metabolism, causing you to burn more calories, even when you’re resting.
6. Dear diary
Log your eating habits for a few days. Then, decide on some changes. Cut down on red meat, or add an apple to lunch.
7. Mindful forkfuls
Do you really need the crab dip plus the burger? Slow down and savor your food.
8. Eat this
Find healthy versions of favorite treats, like the Swedish apple pie recipe at the LG Health Hub (lancastergeneralhealth.org).
9. Don’t eat that
They’re labeled “healthy,” but protein bars, veggie chips and meatless burgers can be loaded with sodium and fat.
10. Steady drizzle
Low-cal salad dressings lack the healthy fats, like those found in olive oil, that help your body absorb nutrients.
11. Salt and sensibility
One teaspoon. That’s your salt limit for the day. Use the shaker lightly, and be wary with canned vegetables and soups, pasta sauces and frozen entrees.
12. No-go on the grab-n-go
Prepare healthy meals in advance, like a mason jar salad. You’re less likely to grab a large chocolate shake and call it a meal.
13. Measured alcohol
Avoid gatherings where drinking is the focus. When you drink, take sips instead of using a straw. Drink water between mojitos.
14. Wake up and eat the oatmeal
Breakfast tells your body to burn calories instead of storing them. Focus on whole grains, protein, fruits and veggies.
15. Sugar crash
Don’t fret over naturally occurring sugars in milk and fruit. Skip sugary drinks and foods with seven or more grams of added sugar.
16. Know the signs of heart attack
Chest pressure. Lightheadedness. Heartburn. Shortness of breath. Jaw and back pain. Nausea. All could be signals to get help immediately.
17. Risk-averse
Your heart disease risk rises with menopause, hormonal birth control, obesity and much more. Talk to your doctor about lowering the risks.
18. Screen out the risks
Losing weight is great, but your numbers tell the full story. Schedule a preventive screening that measures blood pressure and cholesterol levels.
19. Heart and hormones
Menopause reduces the estrogen believed to protect the heart and cardiovascular system. Push back by quitting smoking, watching your weight, exercising and eating right.
20. Say “om”
Stress and high blood pressure strain the heart. Mindfulness and meditation bring down your blood pressure.
21. Caregiver SOS
Caring for a loved one’s health can wreck your own. Take five minutes a day to breathe deeply, take a walk or do something you love.
22. Get your z’s
Sleep better by exercising, avoiding electronic devices before bed and relaxing with a book or cup of herbal tea.
23. Heart-pumping action
Put your heart at ease by protecting the hearts of those you love. Learn CPR from the American Red Cross (redcross.org).
24. Fight back
The chronic stress of structural racism hurts the heart health of Black women. Take back control with the American Heart Association’s Reclaim Your Rhythm (reclaimyourrhythm.heart.org).
25. Get a mammogram
Wait. What? Yes, these are heart-health tips, but mammograms can predict your risk for heart attacks and strokes.
26. Cross your heart
Imagine surviving breast cancer, only to die of heart disease. Protect your heart from cancer treatments by staying active and eating right.
27. Best Friend Fridays
Bring your dog to work, at home or in the office, and bring down your blood pressure every time you pet them.
28. Cat-a-tonic
Having cats lowers your risk of heart disease and stroke. And just think how fast you jump when they’re about to knock your grandmother’s vase off the mantel.
