February was American Heart Health Month but what are some ways you can continue that awareness all year long? Focusing on hearth health is not geared towards just one population. We can all benefit from taking time to learn more and focus on our cardiovascular health.
Know Your Risks.
Speak with a doctor to learn more about your risk for heart disease. It can be helpful to learn more about your blood pressure and cholesterol as these are two major risk factors that can impact the function of your heart. Your physician can advise of what your levels are and ways to get into a healthy range, if not already there.
If you smoke, it can put you at a higher risk for heart attacks and heart disease. It can impact your heart health and your blood vessels. A physician can assist you in finding programs or products that can help you quit. Secondhand smoke can also affect you. Avoid it the best you can, don’t go to places that allow smoking, and if a family member smokes, ask them not to do it in the house or car.
Make Healthier Choices.
Two things that can help is practicing a heart healthy diet and getting regular exercise. They may seem small but when incorporated into your daily routine they can make a huge impact.
When it comes to mealtime we can practice these three things – being mindful of eating less processed foods, cut back on sodium, and increase your fiber. We can do these things by paying attention to food labels and nutrition facts. When at the grocery store, we can think about what fruits, vegetables, dairy, grains, protein and cooking oils we are adding to our cart.
When it comes to exercise, performing moderate physical activity for 150 minutes or 75 minutes of vigorous activity per week can help with your heart health. This could mean adding a 20 minute brisk walk which could help get your heart rate up and the blood pumping. Regular exercise can help you maintain a healthy weight and increase cardiovascular fitness. You could even start by taking the stairs instead of the elevator when possible.
Take Action.
Reach out to your doctor to learn more about your hearth health and if you are at an increased risk. Practice incorporating more heart healthy foods. Getting exercise into your routine, something that elevates your heart such as a brisk walk, running, biking, or swimming. Manage your stress and get good, quality sleep. These are just a few ways to jumpstart a more heart healthy lifestyle. Although February was American Heart Health month, we can practice these changes all year long.
Resources
American Heart Month | NHLBI, NIH. (2023, February 3). https://www.nhlbi.nih.gov/education/american-heart-month
CDC. (2023, February 23). American Heart Month Toolkits 2023 | cdc.gov. Centers for Disease Control and Prevention. https://www.cdc.gov/heartdisease/american_heart_month.htm
Heart-Healthy Foods: Shopping List—MyHealthfinder | health.gov. (n.d.). Retrieved February 27, 2023, from https://health.gov/myhealthfinder/health-conditions/heart-health/heart-healthy-foods-shopping-list
The American Heart Association Diet and Lifestyle Recommendations | American Heart Association. (n.d.). Retrieved February 27, 2023, from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations