AHA: Small changes can improve adherence to New Year’s resolutions
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Starting small, replacing red and processed meat, maintaining physical activity, reducing stress and meal planning are all ways suggested by the American Heart Association to stay healthy during the new year.
According to a press release from the association, New Year’s resolutions are often easier to make than to keep. Therefore, the AHA provided a few tips to help individuals set goals and keep them all year.
"The new year is a time many people commit to making a new, healthy start – we want to eat better, exercise more, lose weight, quit smoking — the list goes on. However, for many of us, the stress of trying to live up to those lofty goals can be too much," John A. Osborne, MD, PhD, director of State of the Heart Cardiology in Grapevine, Texas, and AHA volunteer cardiologist, said in the release. "The most important thing is to set realistic expectations and start with small changes that you can amp up over time. And if you get off track, don’t be discouraged or give up. Maintaining a healthy lifestyle takes time, so be kind to yourself and realize that making a new, healthy start doesn’t always need to coincide with Jan. 1."
The AHA offered the following tips:
- Start small by gradually introducing a healthy habit. Make a healthy food swap for at least one meal each day for a week or take 5-minute walks between meetings or tasks instead of more sedentary activities.
- Plant proteins like nuts and legumes, fish or seafood, low fat or nonfat dairy and lean cuts of meat are better sources of protein compared with red or processed meat and are associated with associated with lower rates of CV death.
- Balance calorie intake with physical activity to maintain a healthy weight by taking a walk or playing fetch with a pet after a meal.
- Incorporate scientifically backed stress relief activities into daily routines, such as meditation, physical activity or spending time with a pet.
- Write out a list of meal ideas and grocery needs to minimize impulse purchases.
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