As Valentine’s Day nears, love is on many of our minds. But there’s another reason for the heart to take center stage in February – it’s American Heart Health Month!
With high blood pressure, high cholesterol, and smoking as key risk factors, heart disease is one of the most common diseases in the United States as well as a leading cause of death. It’s a serious issue, but fortunately, heart disease is mostly preventable. There are many steps you can take to lower your risk of heart disease and live a long, heart-healthy life.
TIPS FOR MAINTAINING CARDIOVASCULAR HEALTH
- Stay Active – Mild amounts of physical exercise can have a great impact on your risk of heart disease. Move your body for at least 150 minutes per week, even by breaking up exercise into 10-minute blocks for a total of 30 minutes in a day.
- Don’t Smoke – Smoking is the leading cause of preventable death in the United States. If you smoke, make a plan to quit, and seek support from your health care provider if you need it.
- Eat Well – Proper nutrition goes a long way for heart health by lowering cholesterol and fatty buildup in the blood vessels, as well as balancing blood pressure. Try to fill at least half your plate with vegetables and fruits, and choose foods that are low in trans fat, saturated fat, added sugar and sodium.
- Lose Weight – With obesity and waist circumference correlated with increased risk, losing even a small amount of weight can lower your likelihood of heart disease. Pair a weight loss goal with improved dietary choices and a commitment to physical activity.
- Manage Conditions – Work with your health care team to manage conditions, such as high blood pressure and high cholesterol. This includes taking any medicines you have been prescribed.
- Address Stress – Unmanaged anxiety and stress can impact heart function. Prioritize mental health with methods that work for you, whether it’s connecting with others socially, spending time in nature, practicing a hobby or through professional counseling.
GET SCREENED REGULARLY
In addition to healthy habits, it’s important to know your risk and stay on top of appointments. The American Heart Association recommends the following screenings.
Blood pressure
Each regular healthcare visit or at least once per year if blood pressure is less than 120/80 mm Hg
Cholesterol
Every 4-6 years for normal-risk adults; more often for individuals with an elevated risk for heart disease and stroke
Weight/BMI
During your regular healthcare visit
Waist Circumference
As needed to help evaluate cardiovascular risk if your BMI is greater than or equal to 25 kg/m2.
Blood Glucose Test
At least every 3 years
Discuss Smoking, Physical Activity & Diet
Each regular healthcare visit
Show your support for heart health this month and share these tips with someone you love!