Spice, Spice Baby

Salt plays a crucial role in how your heart works. However, when people eat too much salt, it can actually make their hearts work harder. Most Americans eat far more than recommended levels (sometimes double!). The American Heart Association's 7 Salty Myths Busted infographic explains some common misconceptions.

Cutting back on salt is definitely smart for your heart. But, it doesn't have to be bland. Using a variety of spices can be tasty, easy on your waistline, & offer other health benefits. Learn more at:
- US News' Eat & Run Blog's Spice Up Your Life With Your Plate,
- WebMD's Spices & Herbs to Pump up the Flavor, &
- CookSmart's Spice Chart.

Check these websites out for some yummy inspiration:
- National Heart, Lung, & Blood Institute's DASH Recipes,
- McCormick's Low Sodium Recipes, &
- Fitness Magazine's The Spice is Right: Healthy Recipes That Turn up the Heat.

Healthy Fats, Healthy Body

Dietary fat is essential to our bodies. Important jobs include providing energy; creating feelings of fullness; absorbing certain vitamins; maintaining healthy skin & hair; regulating temperature; etc. However, since calorie dense, eating too much fat can lead to weight gain. Over time, less healthy fats can contribute to heart disease & other health issues. Meanwhile, healthier fat choices can offer protective benefits.

- Focus on eating healthier fats (monounsaturated or polyunsaturated). Examples:  avocados, nuts/seeds, fatty fish, legumes, & most oils that are liquid at room temperature (olive, canola, etc.).

- Limit saturated fats. These tend to be made from animal products & are often solid at room temperature. Examples:  beef, chicken, eggs, cheese, milk, butter, margarine, lard, etc.

- Avoid trans fats. These are chemically altered fats that often include the word "hydrogenated". Examples: pre-made or processed baked goods, crackers, fried foods, frozen foods, etc.

For more detailed info, check out:

- Harvard School of Public Health's Fats & Cholesterol

- Choose My Plate's Oils

- Family Doctor.org's Dietary Fats: What's Good & What's Bad 

- WebMD's Understanding the Omega Fatty Acids (info on polyunsatured Omega 3s & Omega 6s)

You've Got a Friend!

After elementary school, Valentine's Day often focuses on romantic love. However, studies show that most forms of companionship can help improve health (including your heart). Some benefits can include improved blood pressure, immune system, & surgical recovery (plus many more).

It's important to note that interactions must be positive & reciprocal to gain benefits. Significant others, family, friends, neighbors, & even pets can provide support. Honesty, trust, acceptance, etc., are signs of a healthy relationship.

On the other hand, consistent isolation, conflict, or feelings of loneliness can negatively impact health & well-being.

Your homework for this week,:
- if you already have a support system in place-- reach out & show some appreciation. Consider a hug, phone call, note, favor, or small gift to thank them for being such an important part of your life.
- if you need to enhance your support system-- try to interact with someone new. It doesn't have to be intense or lengthy. Say "hi" to someone at the grocery store, church, etc. Or, do something nice for someone else.

For more insights, check out:
- Scripps Health's How Love Affects Your Heart
- Psychology Today's The Health Benefits of True Friendship
- The People's Pharmacy's Love & Friendship are Good for the Heart (they're local!)
- American Heart Association's Go Red for Women's Tips to Relax, Renew, Recharge
- Live Science's Why Loneliness can be Deadly

Happy Valentine's Day!

"Move in the Name of Love..."

February is Heart Health Month!

This month's posts will discuss things that can help benefit our hearts. 

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Being active is essential to heart health in so many ways. It can:
- strengthen muscles (including the heart itself).
- improve sleep quality.
- reduce stress.
- help maintain a healthy weight.
- encourage healthier food choices.
- treat or prevent some chronic health issues.

Someone once said, "If it is important to you, you will find a way. If not, you'll find an excuse" (author unknown). But, sometimes it seems really easy to come up with excuses instead. To help boost motivation, choose:
- activities that you enjoy & fit into your lifestyle.
- something achievable but challenging.
- flexible, scalable plans & alternatives (for "THOSE" days... which will happen).
- a meaningful reason for being active.

For more insight, check out:
- Mayo Clinic's Fitness: Tips for Staying Motivated
- WebMD's 10 Ways to Boost Your Exercise Motivation
- Huffington Post's 4 Science Backed Ways to Motivate Yourself to Work Out
- Lifehacker's How to Motivate Yourself Into an Exercise Routine You'll Actually Stick to.