February is American Heart Month.  One in three American deaths is caused by heart attack or stroke, but there are many simple steps we can take to prevent heart disease.  These cardiologist tips are words to live by.

Get fitness tips
from the
FitFamily archives!
If you missed any of our previously
posted Fitness Tips articles,
to view them. 

  • Exercise. The minimum is 30 minutes per day five days per week. Only 20 minutes is needed if you’re going high intensity.
  • Movement. This is in addition to exercise. It is not good to sit at a desk all day. Switch to a standing desk, sit at a balance ball, or simply get up and stretch for two minutes every hour.
  • Eat real food. Try to stay away from all processed foods and stick with the good stuff made from real ingredients including fruits and vegetables, whole grains, like brown rice and other unrefined carbs and nuts, seeds and legumes, such as chickpeas and lima beans. Did you know that vegetarians tend to live longer than meat-eaters? Something to think about.
  • Stop smoking. We’ve said this before. Just stop!
  • Stress relief. Stress happens. It’s what you do with it that matters. Walking on a treadmill, gardening, yoga or talk therapy all work.
  • Rest. Sleep is needed to give your heart a much-needed break. According to the National Sleep foundation, teenagers need 8-10 hours, adults need 7-9 hours and seniors (65+) need 7-8 hours of sleep.