Count on us to help you know your heart Our 28 Days of Heart can help you be heart healthy today and every day.

Welcome to 28 Days of Heart Health 

Each February, we mark American Heart Month – a great opportunity to focus on heart health and the essential role it plays in your overall well-being, today and every day. In fact, maintaining good heart health can help you add years to your life so you can enjoy many more days to come. So, welcome to the 28 Days of Heart Health. 

 

February 10 

More Numbers and a Major Risk Factor to Know 

When it comes to heart health, you might hear your provider talk about your “numbers” – specifics about your health that play an important role in your heart health and determining your risk for heart disease. We’ve already talked about blood pressure, cholesterol, and waist size, but there are other numbers that play a part, too. 

Blood sugar 
Like it sounds, blood sugar is the amount of sugar (glucose) in your blood. Healthy blood sugar levels are lower than 100 mg/dl. For your provider to measure your blood sugar, you may need to fast prior to your appointment. Scheduling your appointment first thing in the morning makes your fasting more manageable. 

BMI 
Your body mass index (BMI) gives you a sense of whether you are at a healthy weight, given your age, gender, height, and frame. A BMI between 18.6 and 24.9 is generally considered healthy. 

Know your numbers and speak with your provider about how you can maintain healthy levels to keep your heart in great shape for the long run. 

Put it Out 
Did you know that smoking is the leading cause of preventable death? It is a significant contributor to disease and disability in nearly every organ of our bodies – including our hearts – and can increase your risk for heart disease and stroke. Smoking cessation is one of the best things you can do for your health. If you’re a smoker and you’ve tried to quit before, you probably know it’s not easy. Talk with your provider about a plan to help you quit. And visit cancer.org/healthy/stay-away-from-tobacco/guide-quitting-smoking.html for more help on smoking cessation. 

 

February 11 

Is it a sign? 

Heart disease is the leading cause of death for men and women in the U.S., according to the Centers for Disease Control and Prevention (CDC), equating to approximately one in four male deaths and one in five female deaths. One of the ways to help change that statistic is by staying on top of the warning signs of heart disease so that it can be caught early.  

So, what are the primary signs in men and women? When should you call your provider? And when should you call 9-1-1? 

While women sometimes experience non-traditional, more subtle symptoms like sweating, unusual fatigue, nausea or vomiting, and back, neck, or jaw pain, men may experience more traditional symptoms like chest pain and breaking out into a cold sweat. The primary signs and symptoms for heart disease are: 

• Chest discomfort. Most heart attacks involve discomfort in the center of the chest that lasts more than a few minutes, or that goes away and comes back. It can feel like uncomfortable pressure, squeezing, fullness or pain. 
• Discomfort in other areas of the upper body. Symptoms can include pain or discomfort in one or both arms, the back, neck, jaw, or stomach. 

• Shortness of breath with or without chest discomfort. 
• Other signs may include breaking out in a cold sweat, nausea, or lightheadedness. 

If you or someone you know exhibits signs of heart disease, it’s important to act quickly. Call 9-1-1 as soon as you suspect trouble. Remember, every minute matters. 

You don’t have to experience any warning signs to address the issue of heart health with your provider. Even without obvious symptoms, you could be at risk. The CDC reports that half of the men who die suddenly of coronary heart disease have no previous symptoms. If you’re looking to learn more about risk factors and preventive care options, talk to your primary care provider about how you can help keep your heart healthy today and every day. 

 

February 12 

A Happy Heart is a Healthy Heart 

You’ve heard the phrase, “Laughter is the best medicine,” right? There might be more truth to it than you think. Not only is laughter free, but research shows that laughing can strengthen your immune system, boost your energy, alleviate pain and protect you from the damaging effects of stress. How, you might ask? 

• Laughter relaxes the whole body. A good, hearty laugh can relieve physical tension and stress, leaving your muscles relaxed for up to 45 minutes after. 
• Laughter boosts the immune system. Laughter decreases stress hormones and increases immune cells and infection-fighting antibodies, thereby helping to improve your resistance to disease. 

• Laughter triggers the release of endorphins, the body’s natural feel-good chemicals. Endorphins promote an overall sense of well-being and can even temporarily relieve pain. 
• Laughter protects the heart. Laughter can improve the function of blood vessels and increase blood flow, which can help protect you against a heart attack and other heart issues. 

Find a way to bring a little more laughter into every day. Plan a fun activity at home with your kids, play with your pet, check a funny book out of the library or watch your favorite comedy.  

 

February 13 

Take as Directed: Talking to Your Doctor About Medications 

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. 

As you age and experience life changes – including having a baby, undergoing surgery, or experiencing other health events, finding the right medications for you is a crucial conversation to have with your providers. Below you’ll find a helpful list of questions to ask your provider when medication is prescribed to you. 

• What is the name of the medication, and what is it supposed to do? 
• How long will it be before I should expect to see results? 

• What kind of track record in terms of effectiveness does this medication have? 
• What are the primary short-term side effects of this medicine? 
• Are there any long-term side effects I should be aware of, such as diabetes, sexual side effects, or weight gain? 
• Are there ways to minimize the side effects? 
• How and when do I take it, and when do I stop taking it? 

• What foods, drinks, or other medications should I avoid while taking this medication? 
• Should it be taken with food or on an empty stomach? 
• Is it safe to drink alcohol while on this medication? 
• Is it safe for me to continue taking aspirin, ibuprofen, naproxen (Aleve), vitamins, and/or herbal supplements when taking this medication? Is there something specific I should avoid? 
• Is a generic version available? 

• What should I do if I miss a dose? 

Keep a current list of your medications with you at all times. If you start a new medication or discontinue one, update your list as soon as the change is made.  

By learning all you can about the medications you take, you can take charge of your health and help set yourself up for success on the road to recovery. 

 

February 14 

Time Out: Does Your Heart Need a Break? 

You wake up early, start making breakfast and lunches so you can get the kids fed, dressed, and ready for the school day. Follow that with eight or more hours at work, sandwiched between any other obligations you may have. Once you finally get to the end of the day, there’s still dinner to be made, dishes to be cleaned and baths to be taken. Whew. 

Sound like a typical day? If it does, it might be time to pause, reassess your daily routine, and discover some ways to work in a little more “me-time.” 

There are many benefits to taking time for yourself. A little alone time can help you recharge, improve your focus and manage stress – which is key to maintaining a healthy heart. 

You may be thinking, “Sounds great, but where in the world would I find the space in my day for that?” Well, we have a few strategies that might help. 

Set your alarm 30 minutes earlier. Whether you choose to sit quietly, have a cup of coffee, or sneak in a workout, as little as 30 minutes of quiet time – just for you – before the rest of the house wakes up can be just what you need to reboot and get ready to face the day with a fresh energy and outlook. 

Schedule it like a business appointment. Block out 15-20 minutes on your calendar each day for some quiet time. That time is just for you, and you get to choose what to do with it. Take a walk. Stretch. Or just be still and enjoy the peace and quiet. No matter what you choose to do with your time, make sure it’s your time.  

Unplug. That me-time we just talked about? Maximize its effectiveness by unplugging. No Facebook, email, Twitter, etc. Plug your phone in across the room. Let it recharge while you recharge. 

Shut the door. Whether you’re taking your “me-time” at home or at the office, don’t be afraid to shut your door. This will help keep your “me-time” from becoming “we-time.” 

 

February 15 

Give Your Brown Bag a Boost 

You’re at work. It’s lunchtime. Your brown bag lunch is waiting for you in the fridge. Maybe it’s a two-day-old meatloaf. Maybe it’s a turkey sandwich. Either way, you’re not too thrilled about it. We’ve all been there. If only you could make your brown bag lunch more exciting. Well, you can! Start with this Broccoli Salad with Chopped Walnuts. The walnuts bring antioxidants and a satisfying crunch, the broccoli brings vitamins and fiber -which can help lower cholesterol, the poultry packs protein and the dressing adds a delightfully creamy finish. 

¼ cup plain low-fat yogurt 
¼ cup bottled light ranch salad dressing (make it even more heart-healthy by subbing lemon juice and olive oil) 
1 ½ cups coarsely chopped cooked chicken or turkey 
½ cup coarsely chopped broccoli 
¼ cup shredded carrot 
¼ cup chopped walnuts 

In a small bowl, combine yogurt and salad dressing. In a medium bowl combine chicken, broccoli, carrot, and nuts. Pour yogurt mixture over chicken mixture and toss to coat. For individual lunches, divide the chicken mixture among four plastic cups. Cover and chill for up to 24 hours. 

 

February 16 

Heart Health Starts at Home 

After a long day, it’s easy to put your feet up and grab the remote. This may help you unwind, but it won’t do your heart any favors. In fact, if you’re like most Americans, it’s enhancing an already sedentary lifestyle, which can increase your risk for several health problems, including heart disease. 

So tonight, instead of snuggling into the couch, try incorporating some physical activity into your evening routine first. 

• Take an after-dinner walk 
• Sit on the floor and stretch during your favorite show 
• Set a goal to do 100 jumping jacks, 25 push-ups, 25 lunges, and 50 sit-ups. 
• Dust off the X-Box or Wii for 30 minutes of dancing, bowling, tennis, or another interactive game 
• Play Twister or charades with the family 

• Do squats while you brush your teeth 

The great thing is that exercise doesn’t have to be “work.” It comes in all shapes and sizes and can be done from the comfort of your own home at any time of the day! 

 

February 17 

How Weight Weighs on Your Heart 

Many of us have made New Year's resolutions to lose weight, eat healthier, and exercise. When we don’t always follow through, it’s not because we don’t want to be healthier. More often, life just gets in the way. 

But even with life’s challenges, it’s important for us to find ways to help our hearts be healthy. Weight can be a critical indicator of our risk level for heart problems. More specifically, where that weight is can also elevate risk. 

Location counts 
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. It can also be the hardest kind of fat to lose, so working with your healthcare provider to create an eating and exercise plan can be particularly important to achieve and maintain a healthy weight and enhance your heart health. 

Stress can lead to weight gain 
The stress hormone cortisol can increase belly fat. It can also narrow your blood vessels, which can raise your blood pressure as your body tries to boost the flow of blood. If you are frequently stressed, the process can lead to blood vessel damage and a build-up of plaque.  

I want to lose weight. Now what? 
While there is no one-size-fits-all approach to losing weight and reducing your waistline, one thing is common: it starts with a decision to make a change. Talk to your primary care provider about putting together a nutrition and fitness plan to help you achieve and maintain a healthy weight. And remember, it’s a marathon, not a sprint. Avoid the two-week crash diets and opt for a long-term, more sustainable plan that you can maintain on a daily basis. 

 

February 18 

How to Have a Heart-to-Heart about Health 

Understanding the risk factors, signs and symptoms of heart disease can have a big impact on the likelihood of a positive outcome and a strong recovery when issues arise. Besides recognizing these in yourself, it’s also important to be able to recognize them in your loved ones and be able to comfortably discuss them. By detecting potential heart problems early, we’re more likely to be able to help keep them from progressing into serious conditions. But having a conversation can be challenging. Here are a few tips to consider, if someone close to you is at risk: 

Know the symptoms. According to the American Heart Association, most cardiac arrests that happen outside of the hospital occur at home, which means a spouse or child is likely to be the first to respond. Knowing the signs and symptoms will help you recognize a problem and act quickly and appropriately, including calling 9-1-1 for emergency help. 

Share your concerns. The key to voicing your concerns about a loved one’s health is to do so in a caring and compassionate manner. Rather than coming across as “nagging,” let the person know that you care deeply about him or her and are genuinely concerned. Share any signs or symptoms you’ve noticed and offer to accompany the person to the doctor as a support system. 

Encourage routine check-ups. Routine visits to a primary care provider are important in establishing a baseline for health and identifying potential health problems before they become serious. These should be done regardless of whether specific concerns or symptoms are present. You may consider scheduling your routine visits with your loved one together to serve as a support system for each other. 

 

February 19 

It Does That? Fun Facts About Your Hard-Working Heart 

Your heart is one hard-working muscle – a fascinating, giant pump that’s working every second of every minute of every day. It’s working hard for you, so let these fun facts about your heart inspire you to work a little harder to keep it healthy. 

1. Your adult heart beats about 100,000 times a day. That’s at least one beat every second, or 60-100 times a minute, according to the American Heart Association. For people whose heart rate is closer to 60 beats per minute, that’s about 86,000 times a day. And it’s 144,000 times a day if your heart rate is closer to 100 beats per minute. 

1. As you get older, your heart rate gets slower. As children grow, their little bodies are constantly undergoing changes – limbs get longer and bones get stronger. According to the National Institutes of Health, your heart rate also changes throughout your early life: 

• 0-11 months – 70-160 beats per minute 
• 1-4 years – 80-120 beats per minute 

• 5-9 years – 75-110 beats per minute 

1. A normal resting heart rate for adults ranges from 60 to 100 beats per minute. Generally, a lower heart rate at rest implies better heart health and that your heart is functioning more efficiently. For example, a well-trained athlete might have a normal resting heart rate closer to 40 beats per minute. 

1. Your heart rate drops while you sleep. As you sleep, it’s common for heart rates to drop below 60 beats per minute. Why? Your metabolism slows, which in turn slows your heart and helps your body relax. 

 To measure your heart rate, simply check your pulse. Place your index and third fingers on your neck to the side of your windpipe. To check your pulse at your wrist, place two fingers between the bone and the tendon over your radial artery – which is located on the thumb side of your wrist. When you feel your pulse, count the number of beats in 15 seconds and multiply that number by four to calculate your beats per minute.  

 Keep in mind that many factors can influence heart rate, including: 

• Age 
• Fitness and activity levels 
• Being a smoker 

• Having heart disease, high cholesterol or diabetes 
• Air temperature 
• Body position (standing up vs. lying down, for example) 
• Emotions 
• Body size 

• Medications you are currently taking 

 Although there's a wide range of normal, an unusually high or low heart rate may indicate an underlying problem. Consult your provider if your resting heart rate is consistently above 100 beats a minute (tachycardia) or if you're not a trained athlete and your resting heart rate is below 60 beats a minute (bradycardia) — especially if you have other signs or symptoms, such as fainting, dizziness or shortness of breath. 

 Make sure you’re working hard to keep your heart healthy – just like it’s working hard for you. An annual check-up with your primary care provider or a cardiologist can help you take a more active role in your heart health. Make an appointment today to help keep you on the road to good health every day. 

February 20 

Your Once-A-Year Day: Annual Screenings are Good for Your Heart 

Playing an active role in your preventive health is a key factor in preventing heart disease and managing your risk factors for heart problems. And 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. Make the most of your time with your provider and ask them about taking these screening tests: 

• Weight, waist size, and body mass index (BMI) 

• Blood pressure 
• Cholesterol 
• Fasting blood glucose 

Your provider will discuss any concerns that result from these screenings and may suggest specific lifestyle changes or prescribe you medication to help you manage a particular risk factor. In some cases, your provider may refer you to a cardiologist for further testing and evaluation if needed.  

Staying on top of your annual check-up will help you stay on top of your health so that you can keep doing all the things you love. 

February 21 

Sleeping Beauty 

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. And it’s particularly important for your heart. Even though it keeps beating after you close your eyes, it benefits from the lowered blood pressure that happens when you drift off to dreamland. Check out these pointers to ward off tossing and turning and help ensure a deep and relaxing sleep tonight that leaves you rejuvenated and ready to tackle tomorrow. 

Bedroom = Sleep Only 
Our lives are filled with more distractions than ever, but it’s a good idea to keep them out of the bedroom. This means avoiding work, phone calls, television, social media, tablets and laptops in the bedroom. The light from these screens can make it harder to fall asleep, confusing your body’s internal clock. And the visual cues they provide will keep you intrigued and awake when you should be winding down. 

Set Yourself Up for Success 
Your sleeping environment has a big impact on your sleep. The more you can create a dark room for sleep, the better. Turn off everything that makes noise. Keep the thermostat cool (cool rooms induce sleep!). If you toss and turn, try a different pillow or mattress.  

Relax 
Bedtime is often a rushed affair with hasty teeth brushing and hopping into bed, followed by an impatient wait for sleep to come. Instead, try a short relaxation routine leading up to falling asleep. Breathe slowly and deeply after you climb into bed, concentrating on relaxing one muscle at a time. Say a short, relaxing mantra in your head a few times. Most importantly, try not to obsess about falling asleep. It may cause your brain to become overly engaged. If you don’t fall asleep after 20 minutes, try reading a book for a few minutes with a dim light. 

Make a Routine and Stick to It 
Have a time that you go to bed and a time that you wake up each day and stick with them. It can be tempting to sleep in on the weekends or stay up late to finish that page-turner, but the more you can stick to your routine every day, the better for your sleep. Also avoid alcohol, caffeine and spicy or acidic foods as you near your bedtime, as they can interfere with your sleep. 

If these techniques don’t help and you’re having trouble sleeping, you may have a sleep disorder. Talk with your provider about your issues and consider making an appointment with a sleep specialist who can assist you. 

February 22 

We Heart Dessert 

How many of us want to beat a hasty path to the freezer for a few scoops of ice cream after dinner? While it’s nice to treat yourself from time to time, it’s important to keep the decadent desserts as a special treat, rather than an every-night occurrence.  

Luckily for your sweet tooth, some desserts are healthier than others, like this recipe for Grilled Peaches with Yogurt and Honey. When peaches aren’t in season, try swapping them for some heart-healthy blueberries or raspberries. 

¼ cup fat-free vanilla Greek yogurt 
1/8 tsp cinnamon 
2 large ripe peaches, cut in half (pit removed) 
2 tbsp honey 

Combine yogurt and cinnamon. Grill the peaches, covered on low or indirect heat until soft (about 2-4 minutes on each side). Drizzle with honey and serve each slice with 1 tbsp of the yogurt mixture. 

February 23 

Got Kids? Give ‘Em Heart! 

As a parent, there are a number of great reasons to get your kids to think of their health as a priority. And there are a number of great ways to help them do that, including regular physical activity. 

Creating a more active family lifestyle can be done anytime, anywhere. Family walks after dinner, socially distanced weekend excursions like hiking,– these are inexpensive and easy ways to get you and your kids moving together. If you’re looking for a goal to stay motivated, consider finding a local virtual 5K and fun run that you and your family can train for together. Whatever you choose, the bottom line is to get up and get moving. 

Besides instilling the importance of the regular physical activity to your kids, joining in the fun as a parent serves as a great example to your kids and allows you the opportunity to bond with them more. 

Your heart and their hearts will thank you! 

 

February 25 

Minutes Matter: Knowing the Signs 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. 

If you or someone around you is experiencing any of the following symptoms, call 9-1-1 immediately to receive help and treatment as quickly as possible. 

Heart Attack Symptoms 

• Chest discomfort (Most heart attacks involve discomfort in the center of the chest that lasts more than a few minutes, or that goes away and comes back. It can feel like uncomfortable pressure, squeezing, fullness or pain.) 

• Discomfort in other areas of the upper body (Symptoms can include pain or discomfort in one or both arms, the back, neck, jaw or stomach.) 
• Shortness of breath (with or without chest discomfort) 
• Other signs, including breaking out in a cold sweat, nausea or lightheadedness 

Stroke Symptoms 

• Face drooping (If you notice one side of your or someone else’s face drooping, or if it is numb, this is a telltale sign of a stroke. If you are uncertain, ask the person to smile.) 

• Arm weakness (Many stroke victims experience weakness or numbness in one arm.) 
• Speech difficulty (Speech may be slurred, prohibited or difficult to understand. If someone you are with is experiencing this, ask him or her to repeat a simple sentence, like “The sky is blue.” If he or she cannot, call 9-1-1 immediately.) 

Cardiac Arrest Symptoms 

• Sudden loss of responsiveness (If the person does not respond when tapped on the shoulder, they are likely experiencing cardiac arrest.) 
• No normal breathing (The victim does not take a normal breath when you tilt the head up and check for at least five seconds.) 

Talk with your provider to learn more about the symptoms and steps you can take today to improve your heart health. 

 

February 26 

Five Surprising Ways to Boost Your Heart Health 
 
You probably know that healthy eating and regular physical activity are critically important to maintaining good heart health. But there are a number of other things you can do to give your heart an extra boost that might surprise you. 

Laugh. Research has pointed to laughter having several benefits for your heart health, including increased blood flow and lowered stress levels. It turns out that laughter really is one of the best medicines, after all. 

Have a little dark chocolate. Yep. You heard us. Dark chocolate contains polyphenols, which reduce the number of cell-damaging free radicals in your body. Just don’t go overboard – research suggests indulging three times a month.  

Be a good neighbor. Next time you see your neighbor, say hi! According to a University of Michigan study, people who felt like a part of their community trusted their neighbors and felt safe were 34 percent less likely to have a heart attack.  

Spend time with your pet. Some studies have shown that owning a pet can help increase physical activity and lower blood pressure. 

Get a flu shot. A study published in the Journal of the American Medical Association in 2013 showed that persons who received a flu shot reduced their risk of heart disease, stroke, heart failure or death from cardiac-related causes by roughly 36 percent.  

February 27 

Heart Disease: An Unwanted Heirloom 

You’ve got your father’s eyes, your grandmother’s laugh, but what about your uncle’s heart disease? While many inherited traits are good, others – like heart disease – aren’t. It’s important to know how your family’s history with heart disease can affect your own heart health. 

If you don’t know your family’s full health history, start with your immediate family first. Find out if your siblings, parents or grandparents had or have heart disease. Share this information with your primary care provider so that they can help you develop a preventive care plan that works best for you. 

Even if your family has a clean bill of health, it’s still a good idea to talk with your provider about your risks, as there are other genetic factors that may increase your risk for heart disease.  

While you can’t choose your genes, you can take preventive measures to reduce your risk – like healthy eating, regular physical activity, maintaining a healthy weight, avoiding tobacco and staying on top of your numbers like blood pressure and cholesterol. 

 February 28 

Did You Brush? The Surprising Link Between Dental Health and Your Heart 

Thank you for joining us on this 28-day journey of heart health. We hope you’ve found it helpful and that you’ve learned something about your heart that you may not have known before. 

Remember, heart health isn’t about a crash diet. It’s not about getting up at 5 am to run 10 miles every day or vowing to never eat dessert again. And it’s not a sprint. It’s a commitment to yourself and your family to make heart health – and your overall health – a priority in your life today and every day. Before we leave you, here’s one more interesting tidbit about heart health that you might not know. 

How well do you take care of your teeth and gums? Some research has shown a link between poor oral health and poor heart health. Studies have shown a link between gum disease and increased heart disease risk and that poor oral health can increase the risk of bacterial infection in your bloodstream. One study published by the American Heart Association showed gum disease appearing to worsen blood pressure and interferes with hypertension medications. 

While there’s no proof of poor oral health as a specific cause for heart disease, it’s still important to take care of your teeth and gums every day as part of your overall health plan. Brushing your teeth at least twice daily, flossing daily and scheduling regular dental cleanings and check-ups will keep you on the right path of good oral health.