by Annette Lyon

My parents have always had a focus on healthy diets and regular exercise. Shortly after Dad’s retirement, they left the country on Church service assignments. Their jobs were busy and at times grueling, but they were up to the task—and they quickly realized that they were an anomaly: of all the service couples, they were the only ones not on medications or struggling with health issues. They could do so much more in service than many of the other senior couples.

It was then I realized that their efforts at remaining healthy weren’t just for them. By caring for their bodies throughout their lives, they are now in a position to serve the Lord that they might not be in today if they hadn’t cared for their “temples” before.

Their efforts have kept them healthy on several fronts, not the least of which is heart health, which is the top concern for many medical professionals. In fact, the number one killer of women in the United States is heart disease. This condition, according to The Mayo Clinic, accounts for more female deaths than all cancers combined.

With their Go Red for Women initiative, The American Heart Association is working to change that. Now, at the start of a new year—and since Congress declares February as “American Heart Month”—there is no a better time to evaluate your health and try to reduce your risk of heart disease.

Do you know your chances of getting heart disease? Several numbers determine your risk level. If you know your blood pressure, cholesterol, and triglyceride numbers, visit the Go Red for Women website (www.goredforwomen.org) and take their “GoRed Heart Checkup.”
The on-line test takes about two minutes to complete and will evaluate your height, weight, blood test numbers, family history, and other factors to see where you are now and what areas could be improved. If you haven’t got a current blood test, get one—and get a current blood pressure reading as well.

Reducing Your Risk

Most of us have plenty of room for improvement when it comes to the biggest risk factors for heart disease: body weight and physical activity levels. Two out of three adults in the country are now obese, and, according to the AHA, only about a fourth of us are physically active. But it doesn’t have to be that way. Make a goal for yourself to take care of your body—your temple.

Most of us know what we “should” be doing to stay healthy—eat healthy and exercise. But it’s not that easy.

Exercise

Doctors recommend getting 30-60 minutes of exercise in 5-6 days a week. That can sound daunting, so instead of doing any exercise, we sit around and remain inactive and unhealthy.

In The American Heart Association’s 2007 annual report, Dr. Barry Franklin is quoted as saying, “For patients who are intimidated by exercise guidelines, I say, ‘what are you doing now?’ When they say, ‘nothing,’ I ask, ‘can you give me 10 minutes three times a week over the next couple of weeks?’ Invariably, the answer is, ‘I can do that.’”

The key, then, is beginning somewhere. Take small steps; just do a litle more than you’re doing now. Focus solely on improving the status quo. When exercising a little more has become an easy habit, it’s not a leap to add a few more minutes to the program.

Dietary Changes

By the same token, change your diet a little at a time. Small, heart-healthy changes in what you eat can add up to big results. Try some of the following ideas:

1. Buy a darker shade of lettuce, such as romaine or fresh spinach. The more color your vegetables contain, the more vitamins and other nutrients are in them.

2. Incorporate whole-grain breads and brown rice instead white.

3. Use heart-healthy oils like olive and canola when cooking.

4. Replace margarine (a trans fat—the worst kind there is) with the better-tasting and better-for-you butter.

5. Grab an apple, an orange, or a handful of carrot sticks as a between-meal snack instead of treats that are full of fats, sugars, and refined ingredients, like cookies or chips. Remember: the closer your food is to its original form, the healthier it is for you.

6. Be aware of portion sizes. A small decrease on your dinner plate each night can really add up to a lot of calories saved—and pounds lost.

7. Eat slowly, especially desserts. Savor each bite instead of wolfing it down. You might be surprised at how much less satisfies you.

8. Add more vegetables and fruit to your meals. Five a day is quite simple when broken up between three meals and a snack or two.

Make American Heart Month a time when you’ll take a few steps toward a better future—for you, for your family, and for the Lord.