Each February, the National Heart, Lung, and Blood Institute (NHLBI) marks American Heart Month by raising awareness about heart health and urging Americans to reduce their risk for developing heart disease. Heart disease remains the No. 1 cause of death in the United States, according to 2020 data published by the American Heart Association. Taking care of your heart health has never been more important and there’s a lot you can do to prevent heart disease. You have the power to take action to protect yourself against heart disease. With your heart being the busiest organ in your body, beating over 11,000 a times a day and pumping 2,000 gallons a day, it is important to prioritize heart healthy habits.
Commit to a walking schedule with a friend or family member, even if you can’t walk together. Try competing with yourself, or a friend, by participating in a “steps” contest. Use activity trackers to see which who takes the most steps.
Rock the Red. National Wear Red Day® is the first Friday in February. Wear red and encourage others to do the same. Help raise awareness that heart disease is the leading cause of death in the U.S. and largely preventable. The observance urges women to protect themselves from heart disease, the No. 1 killer of women.
Create a Pinterest board with heart-healthy recipes and share it with friends and family. Make it a public board and encourage others to add their favorite recipes.
Calculate your Body Mass Index (BMI). BMI is an estimate of body fat and a good gauge of your risk for diseases that can occur with more body fat. Calculation of BMI is based on your height and weight.
Focus on getting 8 hours of sleep. Consistently getting a good night’s sleep is one of the most beneficial things you can do for the health of your mind and body. It’s particularly important for your heart, as during normal sleep, your blood pressure goes down. Having sleep problems means your blood pressure stays higher for a longer period of time.
Stress less by practicing mindful meditation. A study published in the Journal of American Heart Association, shows regular daily meditation can reduce your risk of heart attack and stroke. The study found people who meditate regularly have lower cholesterol, better blood pressure and less chance of stroke and heart disease than those who did not have a regular relaxation routine.
Fill half of your lunch and dinner with vegetables.
Choose the farthest space in the parking lot and get a few extra steps into your schedule.
Laughter is the best medicine. Research shows that laughing can strengthen your immune system, boost your energy, alleviate pain and protect you from the damaging effects of stress. How? Laughter relaxes the whole body, boosts the immune system, triggers the release of endorphins, and protects the heart by improving the function of blood vessels and increasing blood flow. So go ahead watch a comedy, or play charades with the family.
Increase your fiber intake. Eating fiber rich foods is an excellent way to keep cholesterol levels low and blood pressure under control. Look for foods with at least 6 grams of fiber per serving.
It’s Super Bowl Sunday – find a couple of healthier food options for the big game.
Turn up the music and dance to your favorite tunes!
Learn your family’s heart history. Call a family member to understand what genetic health risks may run in your family.
It’s Valentine’s Day - plan a date to go on a hike or cook a heart-healthy meal with your loved one.
Kick the habit. Take the first step to quit smoking.
Schedule your annual physical. Playing an active role in your preventive health is a key factor in preventing heart disease and managing your risk factors for heart problems. One of the best preventive health measures is your annual check-up with your primary care provider. Even if you don’t have a heart condition, it’s essential to schedule and keep annual exams.
Increase your flexibility by taking 10 minutes each day to stretch or better yet, sit on the floor and stretch during your favorite show. Although flexibility doesn’t contribute directly to heart health, it’s nevertheless important because it provides a good foundation for performing aerobic and strength exercises more effectively.
Keep your water glass full. Eight glasses, approximately 2 quarts, is the daily recommendation. Studies have shown consuming sufficient amounts of fluids not only supports essential body functioning, but may also reduce the risk of severe heart problems in the future.
Be kind. Research shows losing your temper can trigger a heart attack for up to two hours after the anger has subsided. Being kind can achieve the opposite effect: It releases a hormone called oxytocin, which decreases blood pressure, boosts your heart health, and lowers harmful inflammation in your body.
Minutes matter. Quickly knowing the signs of a heart attack can save a life. When a heart attack strikes, minutes matter. Those first few minutes following a heart attack are critical in determining the short-term and long-term outcome for the patient in the days to come. According to the National Institutes of Health, about half of those who die from heart attacks will die within an hour of their first symptom. Being able to quickly recognize what’s happening and act can help ensure that the victim gets proper medical treatment as soon as possible.
Take a break from salt. Put away the salt shaker and choose the low salt option of grocery store items or substitute herbs for salt to flavor dishes.
Know you blood pressure numbers and what they mean.
Take as Directed. An important step in taking charge of your health is speaking with your healthcare provider about medications you are taking, including its favorable results and any potential side effects. Certain medications prescribed to treat a number of physical and mental health conditions can increase your risk of heart attack and heart failure. As you age and experience life changes finding the right medications for you is a crucial conversation to have with your providers.
Choose minimally processed foods. Highly processed foods are usually high in salt and sugar and may contain additives and preservatives. Often, the foods are low in fiber and lacking the nutrients present in fresh or minimally processed foods.
Get your teeth cleaned. Dentists recommend a cleaning every 6 months. Taking care of your teeth can impact heart health by reducing your chances of having a heart attack by 50%. The bacteria that infect the gums and cause gingivitis and periodontitis also travel to blood vessels elsewhere in the body where they cause blood vessel inflammation and damage; tiny blood clots, heart attack and stroke may follow.
Make a swap – trade high fat and calorie desserts with a piece of fruit.
Create new habits at work. Spending long spans of time sitting is bad for your health. Make small modifications like standing up to take phone calls, hold standing meetings, hold walking meetings and set a timer to remind you to stand up and stretch or take a walk every hour.
A healthy weight promotes heart health. Weight can be a critical indicator of our risk level for heart problems. More specifically, where that weight is located can also elevate risk. A thicker waistline can increase your risk for heart attack. Stomach fat is linked to high blood sugar, increased blood pressure and higher levels of triglycerides (fat used to store excess energy from the foods you eat). Belly fat is more dangerous for your heart as it is closer to your internal organs.
Know your cholesterol numbers and what they mean for your heart health.
ACLS Academy is an authorized American Heart Associate (AHA) Aligned Training Center. We have three convenient locations in Massachusetts – Quincy, Bridgewater, and Newton Center with most of our classes including an online training component. We provide high-quality courses taught by instructors practicing in the medical profession for ACLS, TNCC, BLS, ENPC, NRP, PALS, Bloodborne Pathogen, Heart Saver CPR/AED, First Aid, and Instructor Courses. Browse our catalogue of courses.