While February is the proud host of Valentine's Day, it's also is American Heart Month: a nationally designated time for Americans to acknowledge the gravity of heart disease.
Heart disease is the leading cause of death for both men and women, but the good news is that it's often preventable.Looking at some of the top behavioral risk factors for heart disease, there are a few, simple steps you can take to reduce your risk and some apps that can help you along the way.Stop smoking: Smoking cigarettes increases your risk for heart disease. If you don't smoke, good for you! If you are a smoker, quitting can be tough.To help in your personal battle with tobacco, the National Cancer Institute created an app called NCI QuitPal (iOS).On Android, check out Quit Smoking: Cessation Nation. Both apps show you how long it's been since your last cigarette, the money you've saved by not smoking, the number of cigarettes you've avoided and the resulting improvements you've made to your health.Improve your diet : Adopting a healthier diet can greatly reduce your risk.Nutrition is at the heart of good health, and one of the first steps you can take is to simply be aware of what you're currently eating.One app to do this is MyFitnessPal (full disclosure: this writer is a co-founder), available on all platforms including the Web, which has an enormous food database and allows you to track all major nutrients including calories, fat, protein, carbs, sugar, fiber, cholesterol and more.Once you track everything you eat for a week or so, set goals for yourself to reduce saturated fat, cholesterol and sodium intake, and reach for more fresh fruits, veggies and other heart-healthy foods.Other similar apps are LiveStrong MyPlate ($2.99 for the full version) or Lose It! (free), which are available online and as Android and iOS apps.Increase physical activity : According to the American Heart Association, exercising for as little as 30 minutes a day can reduce your risk of heart disease. If you don't know exactly how active you are (or aren't), try a free app like runtastic.Don't let the name scare you, though -- with runtastic (Android and iOS), you can track your simple daily activity including walking, climbing stairs and more.Once you have an idea of your regular activity level, set small goals for yourself and use the app to monitor your progress (e.g., track time, distance, elevation change, speed and calories burned).Stress less: Finally, take steps to fight stress. There are a lot of ways to deal with stress -- for instance, increasing your physical activity can help -- but you can also try yoga and meditation, especially if you're not a cardio junkie.Meditation Oasis (available on all mobile platforms) has a series of apps that lets you choose a relaxation program ranging from a 5-minute break to a 24-minute deep relaxation program (prices range from free to $5.99).You also can try a yoga app like All-In Yoga (iOS, 99 cents), which offers 300 poses, complete with how-tos modeled by an actual person.It's great for beginners and accomplished yogis alike.Heart disease is a serious problem, and if you suffer from it, we encourage you to visit the CDC and the American Heart Association for more in-depth information. Happy heart health to you all.Have more to add? News tip? Tell us
