Heart Health Tips:


IMG_3902 IMG_3903Cliff’s healthy choices after the heart incident that severely damaged his heart, literally saved his life. He added physical exercise: first in the Cardiac Rehab Program and then through a lifestyle change of a regular exercise routine at the YMCA of Broome County.


He modified his diet to minimize and eliminate sodium. He added fresh food instead of processed foods.


Cliff also found community at the YMCA. Sharing coffee in the lobby after working out provided a social time that reduced stress and added fun.


Here are some other tips to help families be heart healthy:


February is American Heart Month, and as a leading community-based organization dedicated to improving the nation’s health, the YMCA of Broome County offers the following tips to help families in the Greater Broome County area be heart healthy.


  1. Get Physical: Being physically active every day is fun and can improve the function of your heart. Plan and schedule opportunities for active play; for example, include a brisk 10-minute trip around the block after meals or a 10-minute walking break during the day. If your family enjoys active video games, select versions that require moving the body’s large muscle groups while playing.


  1. Take a Snooze: Lack of sleep can be associated with elevated cholesterol and blood pressure. Adults need at least seven, but no more than nine hours of sleep at night to aid with the prevention of heart disease. Children need 10-12 hours of sleep per night. Develop bedtime routines for the whole family to assist with falling asleep faster and staying asleep.


  1. Shape Up Those Recipes: Makeover your family’s favorite recipes by reducing the amount of salt and saturated fat and substituting a lower fat food without sacrificing tastes. For example, use low-fat yogurt instead of sour cream and skip the seasoning packet and use pepper and olive oil instead. Read food labels to learn more about what is in the package, select foods that have less than 1,000 mg of sodium per serving.


  1. Feeling the Pressure: Per the American Heart Association lowering or maintaining normal blood pressure can greatly reduce your risk for heart disease and stroke. Nearly 1 in 3 adults (about 80 million people) has high blood pressure and more than half of them don’t have it under control. Start self-monitoring your blood pressure and know the numbers. Discuss the results with you doctor if needed.


  1. Play Together: Spending time together as a family is a great way to reduce stress, which is important to heart health. Make homemade valentines for your children’s classmates or build a snow fort together in the yard or the park.



For more information on how your family can live a healthy, active life, visit the YMCA of Broome County. Don’t forget to  where red the first Friday of February for Heart Health Awareness!