Romantic hearts may be top-of-mind during the month of February, but
it's also a good time to think about heart health. There is nothing romantic
about heart disease. The CDC shows that heart disease is the leading cause of death for men, women, and people of most racial and ethnic groups in the United States. Fortunately, there are plenty
of precautions that can be taken to help avoid its onset.
Opt for smart lifestyle choices. Healthy habits like diet choices
and exercise can help prevent heart disease. As well, making lifestyle changes,
like quitting smoking, eating a colorful range of whole foods, giving up excess
sugar, and minimizing stress can help reduce your family's risk of developing
risky heart disease.
So, how does a busy family make heart health a priority? Begin by
looking in your refrigerator. Families should consume a diet rich in fruits,
vegetables, fiber and lean protein to give their hearts everything it needs to
power the body.
According to Liz Westinghouse of Saugerties, a registered dietitian,
certified dietitian and nutritionist, certified personal trainer and mother of
two, everyone should eat their rainbow each day.
"This will always be something that I suggest - eating fruits and veggies
of different colors each day will give your body different antioxidants and
nutrients, as well as fiber," she said. "Plus, they fill you
up."
Cook at home. Cooking foods from scratch may sound
time-consuming, but it can help reduce your intake of salt and sugars, which
can have an impact on overall health. Encourage kids to eat heart-healthy
snacks like fresh fruit and low-fat dairy to keep them full and fueled with
good nutrition.
If your family is accustomed to snacking on foods from commercially prepared
packages and eating take-out meals on the regular, plan to switch them for more
nutritional options ahead of time.
"Take an hour or two on Sundays to work on prepping some quick
eating items for the week," said Westinghouse. "Grill up a bunch of
chicken to have on hand. Roast a tray of veggies. Boil up some whole grains
like brown rice. Then quickly throw them all together in a bowl with your
favorite dressing or sauce."
READ MORE: Easy, wholesome eating
for kids
Start by swapping one or two drive-through or convenience-packaged meals
a week with dishes made at home. You can also set a goal to try one new fruit
or vegetable a week until your family has a go-to list of favorites.
As you and your kids master one change, continue on for the next. It
can be hard to get picky eaters to try new things but it's worth it. Remember
that slow and steady is the way to go for new habits that contribute to lasting
health.
Make time for movement. Once you have a few healthy swaps under
your belt, focus on movement. Not every kid has access to team sports, nor can
every family get to the local YMCA or gym. But most families can incorporate
extra heart-healthy movements into their days by literally taking small steps.
Experts recommend that people engage in at least 30 minutes of aerobic activity
a day, five days per week.
Try walking together as a family after dinner one or two nights a week
and get the heart pumping. If a weeknight walk through the neighborhood isn't
doable, consider loading the family into the car on weekend mornings for walk
on local trails, if available. Alicia Gambino of Saugerties is mother of two
and fitness instructor at The Sport of Iron in Kingston, who gets her kids out
and moving regularly.
"My kids enjoy nature in all seasons," she said. "We
hike together as a family at home in our woods and at our favorite local
trails. Most recently, their adventurous nature has led us to explore new and
more challenging adventures."
READ MORE: Hudson Valley’s cold-weather
hiking spots
When possible, parents should join their kids in heart-healthy sports.
Grab a basketball and head to the local park to swish hoops together, show your
kids that you've still got it and hit the tennis courts or kick around the
soccer ball in the back yard. Not only will your kids get to share something
they love with you, but also you will both benefit from the movement.
Start healthy habits early. Even little kids can get in on the
benefits of taking care of their health. Put on upbeat dance music for a dance
party after dinner or when getting ready in the morning. Kerenza Weaver of Red
Hook keeps her little ones active by calling dance parties regularly.
"We dance around the house a lot," she said. "Nothing
fancy, just fun, silly dancing, usually to Frozen (soundtrack)." Or, she
said, they listen to The Laurie Berkner Band's "kindie rock" and act
out songs like Goldfish or We Are the Dinosaurs.
Pick up a pedometer or fitness tracker for each family member to see
how much or how little movement each person gets during the day. Then, set a
goal together to fit in more. Making physical activity a family a routine and
creating a simple, healthy meal plan are great ways to instill good habits for
you and your family's lasting heart health and overall wellness.
Roxanne Ferber is a mom, blogger and freelance writer living in the
Hudson Valley.