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February Is Heart Health Month

Wendy Crink Madden | Published on 2/27/2022

Happy Heart Health Month!


According to the Center for Disease Control (CDC), “heart disease is the leading cause of death for men, women, and people of most racial and ethnic groups in the United States. One person dies every 36 seconds in the United States from cardiovascular disease.”


But, we’re runners and running will get me healthier and prevent heart disease, right?!


Well, yes and no.  There are many factors that may determine one’s likelihood of having cardiovascular disease.  Seeking guidance from your personal physician or a cardiac specialist should trump all the on-line articles you read.  Basically, you can find anything to align with what you want to believe!  However, one thing remains true; YOU CANNOT OUTRUN AN UNHEALTHY DIET!


One such article that states this very principle mentions our very own Dave McGillivray, Director of the Boston Marathon.  It’s a good place to start reading about heart health.


  https://runnersconnect.net/masters-running-heart-health/


The Main points of a Heart Healthy Diet, according to the Cleveland Clinic include:


  • DECREASE saturated fats and trans fats

  • INCREASE your intake of fruits and vegetables

  • Eat a RAINBOW of COLORS

  • INCREASE your intake of soluble and insoluble FIBER

  • Substitute animal protein with PLANT PROTEIN

  • INCREASE whole grains

  • LIMIT sugary sweets, sodas, desserts

  • Choose Low-fat or non-fat dairy

  • Drink Alcohol in moderation (technically none at all!)

  • Portion Control

  • Don’t skip meals

  • Achieve and maintain a healthy body weight

  • MOVE!  Just because you go for a run every day, but then sit at your computer all day, it doesn’t cut it.  Get up and move around a little every hour.  Activity!


So, check in with yourself and see if you think you need to revamp some things in your diet and lifestyle to prevent heart disease.  As always, seek assistance from your healthcare provider.


In the meantime, try this healthier take on fish tacos.

Beer-Battered Fish Tacos with Tomato & Avocado Salsa Recipe | EatingWell