February is American Heart Month

We’re Celebrating American Heart Month at Workout Anytime Chatsworth, with the rest of the country. Below are a few items to remind you, how to take care of the most important muscle in the body; the heart. Heart disease is the leading cause of death for men and women in the United States. 25% of all deaths are caused by heart disease. Heart disease can be prevented when people make better choices. Best Heart-Healthy Foods Salmon: This is a top choice because it’s rich in omega-3 fatty acids. “Omega-3s have an anti-clotting effect, so they keep your blood flowing,” says Rachel Johnson, Ph.D., RD, Bickford Professor of Nutrition at the University of Vermont. They also help lower your triglycerides (a type of fat that can lead to heart disease). Walnuts: Eating a couple handfuls of walnuts each week may cut your risk of heart disease in half. Walnuts have lots of good fats. Raspberries: Raspberries have lots of polyphenols -- antioxidants that cleanse damage-causing free radicals in your body. Heart Healthy Wine: Pinot noir has the highest concentration of the antioxidant resveratrol, making it the healthiest red wine. And don’t forget your loved ones this Valentine’s Day by bringing them some dark chocolate. Another heart-healthy choice. Try for at least 72% cacao. Dark chocolate is loaded with antioxidants and may lower blood pressure and reduce the risk of heart disease. Just don’t eat too much, as it is loaded with fat and calories! Best Exercise & Workouts The American Heart Association recommends getting at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both preferably spread throughout the week. Add moderate- to high-intensity muscle-strengthening activity (such as resistance or weights) on at least 2 days per week. Spend less time sitting. Even light-intensity activity can offset some of the risks of being sedentary. Gain even more benefits by being active at least 300 minutes (5 hours) per week. Aerobic exercise: Running, jogging, and biking are some examples. If you have joint problems, choose a low-impact activity, like swimming or walking. A brisk walk for 30 minutes a day can make a significant improvement. Regular exercise can help you: Burn calories, Lower your blood pressure, Reduce LDL "bad" cholesterol, Boost your HDL "good" cholesterol. Resistance Training - Strength Training Resistance training has a more specific effect on body composition; it can help reduce fat and create leaner muscle mass. At least two nonconsecutive days per week of resistance training is a good rule of thumb, according to the American College of Sports Medicine. In celebration of American Heart Month, let’s help spread the word about the importance of taking care of our hearts to those who haven’t made the commitment to better health!