Celebrate Father’s Day with heart-healthy habits
Each June, we honor dads with gifts and dinners for Father’s Day. This month is also Men’s Health Month, a national observance dedicated to raising awareness about health care for men. This year let’s combine the two by encouraging regular check-ups and heart-healthy habits to ensure dads stay healthy for years to come.
Each year, more than 1 in 4 men in the United States die from heart disease, making it the leading cause of death for men, according to the Centers for Disease Control and Prevention. Because men of all ages, races and ethnicities can develop heart disease, it’s important that all men learn their risks and make a game plan to stay heart healthy.
The American Heart Association recommends Life’s Essential 8, key measures for improving and maintaining cardiovascular health:
- Eat better: Aim for a healthy eating pattern that includes fruits, vegetables, lean proteins, whole grains, nuts and seeds. You can prepare traditional meals with healthier ingredients without losing their cultural significance.
- Be more active: Get at least 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous activity each week.
- Quit tobacco: Don’t smoke, vape or use other tobacco products and avoid second-hand smoke. If you smoke, seek support to quit.
- Get healthy sleep: Aim for an average of 7-9 hours of sleep per night. Prioritize sleep and maintain a consistent sleep schedule.
- Manage weight: Maintain a healthy body weight with a body mass index (BMI) between 18.5 and 24.9.
- Control cholesterol: Get your cholesterol checked and discuss your numbers with your health care professional to understand their impact on your risk.
- Manage blood sugar: Keep fasting blood sugar levels below 100 mg/dL or an A1C below 5.7%. Monitor your blood sugar levels regularly.
- Manage blood pressure: Aim for blood pressure readings below 120/80 mm Hg. Monitor your blood pressure and have regular check-ups.
We love our dads. On Father’s Day and every day, help dads get healthier by making the healthy choice the default choice in your family.
Remember, small changes can lead to big results when it comes to your health.
Looking for fun and healthy activities to do with Dad this Father’s Day? Here are a few ideas that will show your thoughtfulness and allow you to spend quality time together while staying active:
Cooking a healthy meal together: Spend time in the kitchen or at the grill preparing a heart-healthy meal together. Choose recipes with lean proteins, whole grains and plenty of fresh fruits and vegetables.
Help with the chores: Give Dad a coupon good for one day of helping him with chores around the house. Offer to help mow the lawn, clean the garage or wash the car.
Go to the park: Spend some quality time outdoors in the fresh air. Whether you’re playing on the playground or playing a game of catch, make sure to keep your hearts pumping and bodies moving.
Take a bike tour: Take a ride through your neighborhood. Ask Dad to point out his favorite parts while you share yours. Always wear safety gear such as helmets and knee pads. If biking isn’t option, walk instead.
Get the dads together for a game: Invite friends, neighbors, cousins and their dads for a game of soccer, flag football, baseball or basketball. Pack a healthy picnic or snack to enjoy after the game. Remember to stay hydrated by drinking lots of water.
Gardening: Spend a day gardening together. Plant flowers, vegetables or herbs, and enjoy the physical activity and fresh air. Gardening can be a relaxing and rewarding experience that can yield beautiful and edible results.
Fishing: Head to a local lake or river for a day of fishing. It’s a peaceful way to bond and enjoy nature while staying active.