So much depends on our hearts, says Steuart Martens, a national board-certified health coach who also is president of the Village Volunteers board of directors and a regular contributor to our SCVV newsletter.

One of the many health programs he presents in Sussex County was given to our members and volunteers on February 28. As a guide for keeping our hearts healthy, the capital letters B E F A S T were displayed on easels at the front of the room. Representing a checklist of what to do if a stoke is suspected, the acronym stands for balance, eyes, face, arms, speech—and time to call 911. We learned that AI (artificial intelligence) is increasing the efficiency and speed of diagnostic tests.

The leading causes of heart problems, Martens related, are inactivity, being overweight, and lack of socialization. We can effect sustainable change by taking small steps and making them habits. Martens advised that all kinds of physical exercise are important—but start slowly. Numbers to watch are steps per day, blood pressure (comparing readings to previous ones), blood sugar, and hours of sleep.

Attendees broke into small groups to start a discussion on foods. One group recorded and shared what they had for breakfast, one covered lunch, a third did dinner, and the fourth disclosed their snacks. Dropping portion sizes is the best way to control weight, said Martens. He advised us to increase our consumption of lower-calorie, nutritional foods such as fruits and vegetables and to avoid processed foods. Reading labels will provide valuable information.

Because the emotional aspect of the heart is important along with physical heart health, Martens presented six rules for happiness: 1. Live in the present. 2. Don’t compare yourself to others. 3. Learn to let go. 4. De-clutter your home and life. 5. Sleep with gratitude in your head. 6. Remember this quote from Gandhi: “The best way to find yourself is to lose yourself in service.”

Examples of Healthy Foods:
Fruits: Apples, bananas, berries, citrus fruits, and other seasonal fruits
Vegetables: Dark leafy greens, broccoli, carrots, sweet potatoes, and other colorful vegetables
Whole grains: Brown rice, quinoa, whole-wheat bread, and oats
Lean protein: Salmon, chicken, beans, lentils, and tofu
Healthy fats: Avocados, nuts, seeds, and olive oil