Appropriately enough, February is National Heart Month. While Valentine’s Day can be a fun diversion, we’d rather focus on your actual heart. The American Heart Association 2017 report stated that Heart Disease is still the number one cause of death in America, accounting for one out of every three deaths, with strokes not far behind statistically. Taking care of your cardiovascular health is vitally important throughout your life, but becomes even more so as you age. Staying active for as long as possible while maintaining a healthy diet are two key components to being heart healthy well into your later years.

Before you begin any exercise program, be sure to check with your doctor about any restrictions that may apply to your routine. Remember to take it easy at first; it’s your personalized program, and you’re not competing with anyone. A few suggestions for low-impact activities that will also get your blood flowing and heart pumping:

• Yoga
• Pilates
• Tai Chi
• Water aerobics/water walking
• Arm lifts with very light weights
• Standing leg lifts (use a chair for balance)
• Light push-ups against a wall
• Daily walks

It’s also important to eat healthy, of course, but that doesn’t mean you’re doomed to a life of bland broiled proteins and boiled vegetables. Heart smart eating plans are delicious and inexpensive to maintain, and if you prepare your meals ahead of time, you can make it even easier to stick with the program. Be sure to check with your primary care physician regarding any dietary restrictions based on your most recent physical. Here are a few basic meal suggestions that will make your stomach as happy as your heart, as recommended by the American Heart Association:

BREAKFAST:

• Oatmeal with fresh berries
• Sliced hard-boiled egg, whole wheat toast, and fruit
• “Power toast”: peanut butter, almond butter, or avocado spread on whole wheat toast, with a side of fruit
• Yogurt parfait: yogurt, fruit, and nuts or granola mixed together
• Whole grain waffles

LUNCH:

• Broiled salmon on mixed greens with a light vinaigrette (or find your favorite way to prepare salmon, as it’s full of omega-3 vitamins and is a great protein source)
• Stir-fry vegetables in a small amount of olive oil with a lean protein such as chicken, or use tofu; serve over brown rice or quinoa
• Lentil or other vegetarian soup with wheat roll
• Spinach Salad, lightly dressed
• Turkey (or another lean protein) wrap with lettuce, tomatoes, and any other raw vegetable of your choice, with a cup of soup

DINNER:

• Grilled Salmon with Vegetables
• Sautéed Shrimp and Vegetables
• Rice and beans
• Ground turkey meatballs and whole wheat pasta in light tomato sauce
• Shredded rotisserie chicken salad

There are also home-delivery food services such as Blue Apron or Dinnerly, where you can customize your menus according to your dietary restrictions, and have them delivered to your door. They come packed with every ingredient you need, as well as photo cards with the cooking instructions, and are an excellent resource for those who are less mobile or are unable to leave their homes.

At Greystone Health, we pride ourselves on our compassionate care, and are here to help keep your whole self healthy. We offer many personal home care services, including housekeeping, grocery shopping, meal preparation, and assistance with hygiene. Happy National Heart Month from all of us at Greystone Health!