February is American Heart Month. We’ve known for some time that lifestyle factors affect heart health, including nutrition and physical activity. While genetics plays a role in heart health, with familial high cholesterol being very common, we can still improve our outcomes by focusing on healthy habits. 

The D.A.S.H.  (Dietary Approaches to Stop Hypertension) diet  is easy to understand and follow. Although it was designed for high blood pressure, it also helps reduce the overall risk of heart disease. The diet was designed for 2,000 calories; it can be adjusted and followed by those who wish to reduce their caloric intake. 

Other helpful diets for heart health include the Mediterranean and MIND diets. Plant-based diet plans can help reduce your risk of heart disease. The flexitarian and vegetarian diets show some heart-protective effects, while a healthy vegan diet has the added benefit of reversing heart disease.  These are all valuable options in your fight against heart disease. The one that is right for you is the one you will follow consistently. 

American Heart Association encourages us to use the calories we eat each day rather than store them. In other words, don’t consume excess calories that can cause weight gain. One way to do this is to make sure that we focus on physical activity without overeating. 

When it comes to physical activity, any activity that gets you moving and your raises your heart rate counts and improves your overall health. That includes your heart.  Climbing the stairs in your building, walking across campus or around the block, yard work, or swimming in your pool are all ways to make activity work for you. 

Move Arizona

One way to join others in movement is to join Move Arizona. The last day to sign up your team or join a team for Move Arizona is February 17. Not only can you be part of the University of Arizona’s effort to improve our health outcomes, but you can also get an extra 500 points if you are signed up for the Health Impact Program (HIP). Log the time you spend daily in physical activity in both the HIP tracker and the Move Arizona Tracker.