February is about love and the heart. It is a month we reach out to our loved ones and let them know how important they are to us. It is a month of sweets and indulgences, as we shower our loved ones with chocolates, candies and decadent dining. February is also the month the American Heart Association designates for Heart Disease Awareness – an important topic, as heart disease claims over 900,000 lives each year — that's 36% of all deaths and the leading cause of death of American women.

According to the AHA, cardiovascular disease kills a woman every minute. Mothers. Grandmothers, Daughters. Sisters. Friends. One in three women suffer from this killer, and signs of heart disease are starting to show up in kids. That is a pretty scary thing. Heart issues, like high cholesterol or tendencies toward inflammation can be passed on from one generation to the next. You can’t change your genetics, but you can start right now to change your habits, which will help you and your children build a defense against heart disease. With a proper diet, regular exercise, and awareness, you can reduce your chances for becoming another statistic.

Here are three things you can do right now to protect yourself and your family from heart disease.

Watch out
Awareness is key to understanding your body and what you put into it. Avoid excess salt, sugars, chemicals and additives found in most processed foods, and be aware of the amount of trans and saturated fats. Of the two, trans fat is the big one to look out for when you are shopping or eating out. Many products that tout being “trans fat free” or having zero grams may not exactly be telling the truth. To find out, look in the ingredient list. If you see “Partially Hydrogenated Oil” or “Hydrogenated Oils” in any form, put it back. That is trans fat.

However, while saturated and trans fat contribute to heart disease, fats found in nuts, seeds, avocado, olive oil and fish (especially “oily” kinds, such as salmon) are beneficial to the body and help to protect your heart! So include plenty of heart-healthy fats into your daily diet.

Veg Out
The majority of Americans eat only 1-2 servings of vegetables per day, but 5-7 servings is optimal. Eating a diet rich in whole grains, colorful vegetables & fruit, healthy fats and plant protein is proven to reduce your risk for heart disease, diabetes, high cholesterol and other complications or diseases. There is also substantial research showing its role in reversing these diseases! They are prevention AND treatment.

Get Out
Exercise is critical in maintaining a strong and healthy body. Not only does it keep you in shape, but it is also one of your best defenses against stress. Aim for 30 minutes of moderate exercise (e.g., brisk walking) nearly every day. If you can’t devote 30 minutes all at once, break it up into 10-minute intervals.

There is no better time or day like today, right now, to show your heart some love. No matter what you do or eat, your heart continues to beat for you and keeps you alive. It’s working while you work, sleep, eat and exercise. Start taking proper care of your heart now so it can continue to do its job for a long time.

For more information or to support the American Heart Association visit www.goredforwomen.org


Caryn O’Sullivan is a Holistic Health Counselor, founder of Appetites for Life, LLC., and representative of the American Heart Association. She is based in Montclair, NJ. Find out more at www.appetitesforlife.com