February is Valentine’s Month, and the Center for Natural and Integrative Medicine knows you have a red outfit chosen for Feb. 14th. However, you have more than one reason to wear that beautiful Valentine red outfit.

This month has been dedicated as healthy heart month, and women are demonstrating their heart disease concerns by wearing red on Feb. 6.

At the Center for Natural and Integrative Medicine, we believe in the symbolism of wearing red or the “red dress pin,” to raise awareness that heart disease is not just a man’s disease.

The American Heart Association, and several sister organizations have joined in the effort to help defeat heart disease through education, awareness and advocacy.

“National Wear Red Day is Friday, February 6, 2015, but heart disease and stroke kills 1 in 3 women every year. That’s why we want to say thank you for helping raise awareness no matter what time of the year.”

Learn more about this remarkable movement at this informative online resource. 

There is no better month for heart disease awareness than the Valentine month that celebrates affairs of the heart, love, and caring.

If you have not been nurturing your heart, the Center for Natural and Integrative Medicine wants this Valentine Month to become a turning point for your heart health. At the American Heart Association website, you can find a wealth of information about controlling nutrition, exercise and stress reduction. These are all factors that can lower your risk of heart attack and improve the health of your heart.

A Valentine Heart Owner’s Manual (Part One)

When you own a new car or a new computer, you learn about it in your owner’s manual. As our valentine to friend, patients and blog-readers, we present The Center for Natural and Integrative Health Heart Owner’s Manual, with tips to nurture this vital organ. We are sure you have heard some of these tips previously, but it is time to take them to heart. If you won’t grow a healthy heart for yourself, do it for the people you love.

Heart Owner’s Tip Number 1–Banish the Salty Chips: We do not mean to pick on chips, but the fact is your heart will be healthier with one tiny change in your diet:  Use less salt. Try half-salt in your shakers and recipes, at the very least.

“Most American adults (and children too) are eating too much sodium. In fact, we are eating about 3,400 mg of sodium a day. The Dietary Guidelines for Americans recommend reducing sodium intake to less than 2,300 mg per day.”

Tell your Valentine sweet heart that “too much sodium increases your risk for high blood pressure, a major contributor to heart disease and stroke.” Find out more about managing sodium at this helpful source. Likewise, learn to read the labels on processed foods;  you will be shocked at how much hidden salt you are consuming.

Heart Owner’s Tip Number 2– Eat More Home Cooking: When you add more fruits and vegetables to your diet, you will find yourself learning to cook again, with fresh ingredients. This change in habit can lead to a better family life style and a definite money savings. Get the details as well as help at this expert online source, with colorful videos and delicious recipes. The Center for Natural and Integrative Medicine assures you there is life after fast food!

Heart Owner’s Tip Number 3–Stop Cleaning Your Plate: Some of us come from well-intentioned families that stress filling a plate full, and eating every bite. Scientists now know that over eating is almost as dangerous to your heart as eating the wrong things.

Experts say, “How much you eat is just as important as what you eat. Overloading your plate, taking seconds and eating until you feel stuffed can lead to eating more calories, fat and cholesterol than you should. Portions served in restaurants are often more than anyone needs.”

The Mayo Clinic puts out some handy guidelines for portion sizes:

A. For example, A healthy serving of pasta=1/2 cup, (the size of a hockey puck)

B. Lean meat, fish or chicken should only be 2 to 3 ounces, (the size and thickness of a deck of cards.)

Other nutrition tips include eating more whole grains and avoiding fat and cholesterol.

Join us in our next blog  for more top tips about growing the health of your heart in Part Two of this important blog topic. The Center for Natural and Integrative Medicine asks, “What better gift could you offer your Valentine loved ones than a healthier heart and a longer life?”