Get yourself heart healthy — one day at a time

The human heart is complex. But keeping it healthy doesn’t have to be. Experts say making simple changes can help keep your heart ticking over time.

Since February is Heart Month, now is a good time to begin.

Where should you start? Try focusing on small, everyday choices that can help you improve your diet, pump up your exercise routine, manage your weight or relieve stress.

Still stuck for ideas? Follow this day-by-day plan for a heart-healthy week.

Monday

Make it meatless. You’ll reduce your overall saturated fat intake, which can help prevent heart attacks and other problems. Instead, look to beans, lentils or unsalted nuts to replace meat in your favorite recipes.

Tuesday

Swear off sugar-sweetened beverages. They’re high in calories and low in nutrients, which adds empty calories to your diet. Quench your thirst with water instead. If you don’t like plain water, flavor a glass with sliced berries or oranges.

Save sweets like doughnuts, cookies, pies and cakes for the occasional treat. Healthier treats include whole-grain crackers, unsalted nuts and dried or fresh fruit. Try replacing salt with lemon zest, herbs or spices.

Wednesday

Take 10. A 10-minute walk, that is. Experts say even this small burst of activity can help your heart. Be sure to walk briskly enough to increase your breathing and heart rate. Then build on your success until you’re hitting the pavement for at least 30 minutes a day (in three short bursts or all at once) at least five days a week.

If walking doesn’t appeal to you, try swimming or cycling. Make sure your doctor is OK with your fitness plans.

Thursday

Make the switch. If you’re a milk drinker, go from whole milk to low-fat — or even nonfat. You’ll get all the benefits of milk, like vitamin D and calcium, without the potentially artery-clogging saturated fat.

Choose soft margarine instead of butter. Look for “0 grams trans fat” listed on the label. When sautéing or stir-frying, use olive, canola or other oils.

Friday

Try something fishy. Fish that is rich in omega-3 fatty acids helps improve cardiovascular health. Aim to get two servings of heart-healthy fish each week—one serving is about 3.5 ounces. Salmon, trout, halibut and herring are great choices.

Saturday

Relax. Set aside 15 minutes to just sit quietly and breathe deeply. Imagine your stress seeping away. Finding healthy ways to manage stress can help keep your blood pressure in check. Besides deep breathing, try yoga or relaxing to music. Make time for your favorite hobby.

Sunday

Draw up next week’s plan. What new heart-healthy habits can you work into your life? For more inspiration, check with your doctor or a nutritionist. Here’s to a healthier heart—and a healthier you!