February is American Heart Month—and for good reason. This month is designed to raise awareness about heart disease, which is the leading cause of death among both men and women in the United States.

Most of us have at least a few risk factors for heart disease, and in many cases, those risk factors are things we can control. That’s why our team at AFC Urgent Care Smyrna wants to share some tips on reducing your risk.

Can Losing Weight Help Your Heart?

Yes! When the body is carrying excess weight, the heart is having to work extra hard in order to pump the blood from the heart to where it needs to be. Over time, this puts strain on the heart.

When you lose weight, your heart is able to work more efficiently. As a result, it is able to pump blood throughout your body in an easier manner, which can also help you to maintain a healthy blood pressure and heart rate.

Tips for Weight Loss

• Eat a high-protein breakfast.
• Avoid sugary drinks, such as soda and fruit juice.
• Eat mostly whole, unprocessed foods.
• Eat your food slowly to allow your body to feel full.
• Exercise for at least 30 minutes most days.
• Pump up the intensity of your workout to get your heart rate up.
• Get plenty of quality sleep.

How Does What You Eat Affect Your Heart?

You’ve probably heard the phrase, “You are what you eat.” While that’s not exactly true, it does underscore the importance of choosing healthy foods.

When you eat foods that are processed, fried, sugary, or filled with excess sodium or saturated fat, you’re increasing your risk of developing high cholesterol and high blood pressure—both risk factors for heart disease. So, instead, fill your plate with fruits and veggies, lean protein (including fatty fish), whole grains, and a small amount of healthy fat.

Heart-Healthy Foods

• Leafy, green vegetables
• Whole grains
• Berries
• Avocados
• Fatty fish
• Walnuts
• Beans
• Dark chocolate

Looking to improve your health this year? Visit AFC Urgent Care Smyrna today for a checkup—no appointment is necessary!