By Betty Murray

The key to a healthy heart is living a healthy lifestyle. Bottom line. Kathleen Zelman, director of nutrition for WebMD says “eighty percent of heart disease is preventable with healthy lifestyle: good food, fitness and normal weight.” If heart disease runs in your family, these three elements of a healthy lifestyle are even more important.

Eat healthy – A heart-healthy diet is high in fruits and vegetables, fiber and Omega-3 fatty acids found in oily fish like salmon. It is low in saturated fats, trans fats, sugar and cholesterol. Simply put, choose fruits or veggies, fish, and whole-grain foods over fatty meats, dairy products and sweets and drinks with added sugars.

Exercise – At the minimum, get at least 30 minutes of exercise every day. This could be as simple as a brisk walk outside or on the treadmill, a light run, Zumba or a hard-core workout class at the gym. Find what works best for you. When exercising, choose an activity that you enjoy, and that fits well into your schedule and you’ll be more likely to follow through and stay motivated to exercise each day. If you struggle to exercise alone, take a friend with you or join a group exercise class at your local gym. Rather than going out for drinks with your girlfriends after work, throw on your walking shoes and hit the Katy Trail or walk around White Rock Lake together.

Maintain a normal weight – To maintain your current weight, you’ve got to expend as many calories as you take in each day. To lose weight, you’ll have to burn more calories than you take in. Obesity often leads directly to diabetes and heart disease. If you are overweight, use a low-calorie diet and regular exercise to get down to a healthy weight.

Reduce your risk of developing heart disease by maintaining a heart-healthy lifestyle with diet and exercise.

If you have concerns about your weight or your individual risk of heart disease, consult with your physician.

The American Heart Association launched the Go Red For Women campaign to raise awareness about the number one killer of women — heart disease. This week kicks off the Dallas Go Red Campaign. At 10:00am Tuesday, Feb. 7, Betty Murray will be the keynote speaker for the kickoff at the United Methodist Church on Lovers Lane. Betty will share 5 foundational changes you can make right now to improve your overall health.

Lovers Lane United Methodist Church — Asbury Hall
9200 Inwood Road

Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.