Wear red to celebrate Heart Health Month with the Health Services team on Friday, February 7th, at the Building 91 parking lot (near the food trucks) from 10 a.m. to 2 p.m. Chat with our nurse practitioners, have your blood pressure taken, and grab healthy snacks and giveaways. COVID and flu vaccines will also be available.
Heart disease is the leading cause of death in the United States. The American Heart Association 2024 report provided these statistics:
- About 127.9 million Americans (48.6%) ≥20 years of age have cardiovascular disease, including coronary heart disease, heart failure, stroke, or hypertension.
- More than half (50.4%) of US males and 43% of females ≥20 years of age have hypertension, with prevalence highest among non-Hispanic Black males and females.
- Over 70% of US adults are classified as overweight or obese as identified by body mass index.
Lifestyle Modification
Risk factors such as increasing age, family history, and ethnic background are uncontrollable. However, there are many risk factors that can be reduced with modifying lifestyle choices and managing chronic conditions.
Eat Better ● Read nutrition labels to pick food lowest in saturated fat, sodium, added sugars. ● Try 2 meatless meals each week. ● Snack on whole/dried fruits, unsalted rice cakes, low-fat yogurt, or raw veggies. ● Choose water as your primary beverage. | Physical Activity ● Spend at least 150 minutes (2 ½ hours) each week doing physical activity. ● Sit less! Take the stairs. Park farther away. March in place or take a walk. ● Try muscle-strengthening activities like lifting weights, resistance bands |
Control Cholesterol ● Reduce intake of saturated fats, as it can raise LDL cholesterol levels. ● Limit alcohol consumption no more than two drinks a day for men or one drink a day for women. It can raise your total cholesterol level. | Stop Smoking/vaping ● Select a stop date and write yourself a contract outlining your plan to quit. ● Talk with your healthcare provider about programs and products that can help you quit. |
Manage Stress ● Use mindfulness and relaxation techniques (box breathing, pleasing thoughts and imagery) to calm the mind and body. ● Consider meditation! Focus your attention with each inhalation and exhalation. ● Take a yoga class to help lower stress and improve mindfulness ● Try to aim for 7-9 hours of sleep a night. | |
Self-care and Social Support ● Ask family and friends to text you reminders or encouragement to help you meet your health goals. ● Join an exercise class or a weight management group to connect with other like-minded people and stay motivated. |
Manage Elevated Blood Pressure | Manage Elevated Blood Sugar |
● Blood pressure consistently higher than 130/80 mm Hg can cause serious health problems ●Use a blood pressure monitor to measure your blood pressure at home and learn how to measure it correctly. ● Use a log to record your readings so that your primary can help you better assess and manage the condition | ● Eat a diet rich in whole foods, including vegetables, fruits, whole grains, lean proteins, and healthy fats. ● Monitor your carbohydrate intake and choose complex carbohydrates, like whole grains and legumes, to help control blood sugar levels. |
Resources:
Take Action for Your Heart: Get Started! Fact Sheet. Jan 2024:
https://www.nhlbi.nih.gov/resources/take-action-your-heart-get-started-fact-sheet
American Heart Association 2024 Heart Disease and Stroke Statistics at a Glace:
https://www.heart.org/-/media/PHD-Files-2/Science-News/2/2024-Heart-and-Stroke-Stat-Update/2024-Statistics-At-A-Glance-final_2024.pdf\
Nutrition Resource:
https://healthyandwell.lbl.gov/physical-health/nutritional-wellbeing