February is National Heart Health Month

News 10 and Union Hospital's Hux Heart Center has teamed up to raise awareness for Heart Health.

Here are some ways to a Healthy Heart from Union Hospital.

• 30 Minutes to Better Health

Researchers have found that just a half-hour a day of moderate exercise like walking, dancing, bicycling or swimming can lower your risk of heart disease. And the good news: it doesn't have to be 30 minutes in a row. You can take three 10 minute walks and still get the protective benefits of exercise.

• The Magic of Food

It has been well-documented that you can substantially lower your risk of heart disease by cutting down on fatty foods and restricting cholesterol intake. But did you know that certain foods may promote heart health?

There is evidence that fish and its omega-3 oils actually help block chemical reactions that lead to the narrowing of the arteries. Eating only one or two fish dishes a week may cut your risk of heart disease in half.

A cup of dried beans every day helps lower your bad LDL cholesterol and lower blood pressure. Try a nice hot bowl of lentil soup or a filling bean burrito.

Even grapefruit has been shown to help the heart. Grapefruit pectin contains compounds that lower cholesterol. To get this benefit, you need to eat the pulp of a couple of grapefruit each day. One for breakfast and how about a refreshing new twist of dessert?

Other foods have been found to be heart healthy: garlic, apples, bananas, carrots and onions.

• Stressed Out?

Chronic stress can increase levels of the hormone epinephrine, which may increase your blood pressure and heart rate, and damage artery linings. While you can't totally remove stress from your life, you can lower your risk of coronary heart disease by eliminating a few unnecessary stresses. Stress reduction classes can help you learn relaxation, visualization, imagery and mind/body integration techniques.