12 weeks to a heart-healthy lifestyle in 2024

12 weeks to a heart-healthy lifestyle in 2024
According to New York State health department data, heart disease is a leading cause of death in Tompkins and nearby counties. There is plenty you can do in the months ahead in 2024 to reduce your risk and prolong your life.

The Cayuga Center for Healthy Living can help you improve your heart health in 2024 through weight loss, exercise, managing stress or quitting tobacco. The Center’s team includes physicians, nurse practitioners, nurses, therapists, health educators and nutritionists. Adopting heart-healthy habits over the next 12 weeks will start you on the road to better health and a longer life. Here’s your 12-week plan to better heart health.

Week 1. Commit to getting fit. The American Heart Association reports that many deaths each year result from not getting regular physical activity. Try to start exercising 3 times a week. Check with your healthcare provider first if you haven't been exercising regularly. Build to 150 minutes weekly of moderate aerobic activity. This is 30 minutes a day, 5 days a week. The more you can exercise, the greater the benefit to your health.

Week 2. Stop smoking. You can have the most positive impact on your heart health by quitting smoking. It's also one of the hardest changes to make, so sign up for a smoking cessation program at www.nysmokefree.com.

Week 3. Eat less fat. Fat is the most concentrated form of energy and calories. Cutting back on fat helps you lose weight and reduces your risk for heart disease and some forms of cancer.

Week 4. Limit how much saturated fats and trans fats you eat. Replacing saturated fats with unsaturated fats is linked to lower levels of total cholesterol and LDL ("bad") cholesterol. It also lowers your risk for cardiovascular disease. Aim for getting less than 10% of your total daily calories from saturated fats. Also, remove trans fats from your diet. Trans fats are found in processed foods, such as margarines, snack foods, and prepared desserts. Choose lean cuts of meat and low-fat dairy and use oils instead of solid fats. Limit baked goods, processed meats, and fried foods.

Week 5. Improve your cholesterol levels. Diets with lower levels of saturated fat are linked to a lower risk for cardiovascular disease. Check that your daily menu includes plenty of vegetables, fruits, whole grains, and low-fat dairy. Choose fish and skinless chicken instead of fatty cuts of red meat. Add beans (legumes) to your diet and use canola oil and olive oil in moderate amounts. Limit sweets, sugar-sweetened drinks, and alcohol.

Week 6. Eat less salt (sodium). Ninety percent of Americans eat more sodium than they need. Most sodium comes from salt added during food processing. Salt added at the table and in cooking is only a small part of the total sodium that Americans consume. Experts advise that healthy adults limit their daily sodium to less than 2,300 mg. Leave the salt shaker off the table and eat fewer processed foods.

Week 7. Eat more fiber found in fruits, vegetables, and whole grains. Depending on your recommended daily calories, work up to 25-30 grams of dietary fiber daily.

Week 8. De-stress. Stress increases your risk for heart disease and speeds its progression. People who are constantly angry or stressed have higher rises in blood pressure than people who aren't. This constant unrest can damage the heart. Be aware of stress and find ways to control it through exercise, yoga, and meditation.

Week 9. Become a savvy grocery shopper. Most foods include important nutrition information on their labels. Paying attention to these numbers will help make sure you eat healthy. Buy fresh ingredients and make meals from scratch. This helps you control how much fat, sugar, and salt go into the foods you are eating.

Week 10. Find a new activity. This week, try a new sport or activity you enjoy. You might enjoy water-walking, circuit training, inline skating, or slide aerobics. Group fitness activities may be helpful.

Week 11. Know what's on the menu. When you eat out, try to eat as well as you do at home. Ask your server how food is prepared. Don't order cream sauces, cheese sauces, or fried foods. Choose broiled, steamed, or stir-fried dishes. Be mindful of the calories, fats, and sugars in foods in restaurants.

Week 12. Eat breakfast every day. Everyone needs energy first thing in the morning, yet many people skip breakfast. Have healthy foods ready to go.