In honor of Valentine’s Day this past Sunday, I wanted to spend just a few moments to go over ways to protect our hearts.

1. Find a healthy weight for your body frame. Losing 5 to 10 percent of your body weight can result in lower cholesterol levels, better blood pressure and a lower risk for diabetes. If you aren’t sure what a healthy body weight is for you, make sure you check with a health care professional. 

2. Eat at least 25 grams of fiber every day. Fiber can help reduce LDL cholesterol (bad cholesterol) as well as triglycerides. To get your daily fiber intake in, reach for whole grains, fruits and vegetables.

3. Cut back on ‘bad’ fats. Replace saturated fats with monounsaturated fats. Choose lean meats, poultry and beans instead of higher fat meats and whole milk dairy. Avoid trans fats by eliminating foods that contain hydrogenated oil or partially hydrogenated oil. 

4. Have fish twice a week. Research suggests Omega-3 fats in fish lower triglycerides and blood pressure. If you have trouble getting fish in this often talk with a health care professional about taking a Omega-3 supplement.

5. Practice healthy habits. Quit smoking; smoking can increase your chances of developing heart disease. Exercise nearly everyday to keep your heart healthy. Don’t assume that just because you practice good habits that your are safe from disease. Your genes may predispose you to heart disease. Make sure you have regular checkup with your doctor.

Melissa Gerharter MS, RD is co-owner of Joust Strength and Fitness of Ann Arbor, joustfitness.com. She is also a personal trainer and an adjunct lecturer at Eastern Michigan University. She can be reached at Melissa@joustfitness.com.