From my heart to your heart: Heart disease is still the number one killer in the United States. Please consider reviving your commitment to heart health habits.

Knowing that heart disease affects so many people in the United States, I believe many people can connect with my story. Since I was 3 years old, my father suffered from heart disease and died after 10 years. A cherished uncle followed, then another uncle [my father's brother]. My mother had a heart attack at the age of 80, which was the beginning of her health decline. Recently, I myself have been challenged by arrhythmia. I had the privilege of being well cared for at the Cleveland Clinic, and the ablation procedure cured my symptoms – but I still carefully followed my lifestyle to avoid problems in the future.

I also made a milestone this month, and my health is at the heart of my thinking. Of course, I can't do anything about genetics or age as a risk factor, but I can do a lot of things! Just because I am a registered dietitian dietitian does not mean that I am immune to health problems – or harmful habits! I have been caring for our elderly parents and recovering my heart problems for the past few years. But now things have subsided, and I am committed to making more heart health changes. For me, it's not just about losing weight; it's about health and having more energy to do what I want to do. I have performed most of the steps below, and now I have added more of these steps to my regular routine. There are no special steps in the steps. Don't worry about making all the changes at once – just choose a step that you think you can stick to and start from there.

Some points: If you smoke, stop! Find a good smoking cessation program. Know your numbers: If you have diabetes, manage your weight, cholesterol, LDL, and high blood pressure and blood sugar. Find a way to stay active. Follow the plant-based diet and follow the doctor's prescription drug order. Here are some steps to get you started.

step 1: Increase your physical activity! Exercise can lower your blood pressure, strengthen your heart, help you maintain lean body mass, burn calories, and make you feel good! Walking is one of the easiest exercises for your day. Experts encourage at least 10,000 steps per day [equivalent to 5 miles] – yes, they can be included in a busy schedule. If you are just starting out, take at least 10 minutes at a time. On most days, it gradually rises to a minimum of 60 minutes to meet the recommendations of the American Dietary Guidelines [DGA].

Please consult your doctor before changing your daily work. Once you are sure, use the fitness tracker or pedometer to calculate the current number of steps you use as a starting point each day. I have worn a pedometer or Fitbit for over 10 years to help me stay on target. I like the features on Fitbit, which reminds me of at least 250 steps per hour! I no longer sit on my computer and work for hours without moving.

Step 2: Reduce high calorie drinks. Do you drink sugary drinks every day? Only 8 ounces of sugary drinks contain up to 100 calories, and most people don't stay at 8 ounces. Adding an extra 100 calories a day can add 3,500 calories in just 5 weeks – which could mean an extra pound of weight – or 10 pounds a year!

How about drinking? Does a daily “healthy” 100-calorie wine turn into 2 or more cups per day? Alcohol intake drops rapidly, and they can relax their determination to control food intake.

Eliminate sugary drinks and alcohol for at least 30 days to break this habit. Replace them with unsweetened drinks such as water, soda, loose water [lemon, lime, cucumber or fruit], hot tea or iced tea.

Step 3: Cut off saturated fat . Animal fat found in meat, poultry, whole-fat dairy products [milk, cheese, sour cream, yogurt, etc.], salad dressings and fried foods is rich in saturated fat and is associated with heart disease. Reduce the amount of visible fat in the meat, remove the poultry skin, use low-fat cooking methods [baking, grilling, baking] to prepare the food, and read the label to identify foods containing polyunsaturated or monounsaturated fat to improve Health status. Available in skim or 1% milk, low fat cheese and sour cream, low fat yogurt and other low fat dairy products – many of which are delicious!

Preparing to use a healthy oil spray can found in the grocery store can help control the amount of fat you use. Choose healthy corn, safflower or olive oil to spray on the food so you can bake instead of frying or brushing the food.

Step 4: Eat vegetables and fruits! Eat a variety of colors: green, red, orange, yellow vegetables and fruits contain the necessary nutrients and fiber to stay healthy. These foods are rich in vitamins C, A, potassium, antioxidants, phytochemicals; and low in natural fats and sodium.

Fill at least half of the plate with vegetables and get a dessert or snack of fresh fruit.

Step 5: Reduce sugar. I always eat sweets, but I have reduced my sweets to improve my health and control my weight. Most of us consume more sugar than we realize. It lurks in juices, jellies, jams, biscuits, candies, cakes, pies, regular sodas, cereals, snack bars, condiments and many other foods.

Start with the obvious sugar source and switch to natural sweets such as fruit [fresh, canned without syrup, frozen without sugar, or dry – gently a little here, as these are concentrated calorie sources]. And don't think it's better to switch to raw sugar, honey or agave syrup – it's still simple sugar.

Read the label: Look for grams of sugar per serving and choose a lower sugar alternative. Another warning: Some studies have shown that even foods and beverages that are artificially sweetened may still have a desire for sweets.

Step 6: Cut off sodium and increase potassium. Almost one-third of American adults have high blood pressure, which is a major risk factor for heart disease, stroke, congestive heart failure and kidney disease. High sodium and low potassium diets are associated with high blood pressure. Sodium is abundant in our food supply. It was used to preserve food many years ago, but today we have tasted it and believe that low sodium foods are dull. Add some zippers to your food, replace the salt and high-sodium blends with natural spicy ingredients such as peppers or jalapenos [also rich in vitamins and antioxidants], and your favorite salt-free flavors.

Remember to read the label to avoid high sodium foods and beverages.

Increasing potassium in your diet also helps lower your blood pressure. Bananas, oranges, skin potatoes and low sodium V-8 juice are my favorite sources of high potassium [low sodium].

Step 7: Switch to whole grain. Focusing on nutritious foods can lower cholesterol in the blood and improve regularity. Whole grains are more delicious than refined white bread, cereals, pasta and rice.

Some of my favorite cereals include steel cut oats, kamut and quinoa. I cook whole wheat in a rice cooker, instant pot or crock, so I don't need to monitor cooking, it usually takes 45-50 minutes. Many whole grains can be used to make simple and delicious salads, as well as fruit and nuts for hot breakfast cereals.

For fast and delicious whole grain hot cereals, I like to cook 2 minutes of old-fashioned oatmeal in a microwave, which can be eaten at any time. At the top are some dried cranberries and walnuts to add sweetness and texture. It's fast and simple, it's cheap, it tastes good, it's full – and healthy!

Step 8: Reduce your stress by spending time. A busy schedule, taking time out every day to relax, renew and rejuvenate is essential! Walking is my time to rest, stay away from everyday stress, enjoy fresh air, music or time to talk to friends and family. Choose something that you spend your time on each day: yoga, meditation, hot baths or anything that can help you recharge. Let yourself be at least 10-15 minutes a day – yes, you can!

Step 9: Includes some stretching and strength training. As you age, strength training is critical to maintaining muscle mass, strength and balance. Stretching helps us avoid injuries and relieve pain. Strengthening your core will protect you from back pain and injury, improve posture, and help you look thinner – who doesn't want that?

Step 10: Believe you can do it. It takes time to develop new healthy habits. Try something that you think can be successful and move on from there. The most important key is to believe that you can make a change and become your lifelong commitment to health.

Wishing a healthy heart for the future!

Healthy changes in the heart month was originally published on Spring