In 1964, President Lyndon B. Johnson declared February as American Heart Month – a national observance for Americans to raise awareness about heart disease and to promote heart health. Consider protecting your heart all month long by following a few key steps:
1. Schedule a Check-Up
Schedule a check-up with your healthcare provider this month to assess your risk for heart disease. Your healthcare provider will ask you about your medical history, including any history of heart disease, high blood pressure, high cholesterol, diabetes, or smoking. All of these factors contribute to your increased risk. Your healthcare provider may also perform a physical exam to check your blood pressure, pulse, weight, and overall health. Based on these findings, your healthcare provider can determine your overall risk for heart disease and develop a plan to help you manage your risk factors and prevent heart disease.
2. Begin an Exercise Routine
Exercise regularly this month and aim for at least 150 minutes of moderate-intensity activity per week. Cardiovascular activity such as brisk walking, jogging, cycling, swimming, or yoga are all great ways to improve your cardiovascular health, reduce stress, and increase your overall fitness. Strength training exercises, such as weight lifting, can also improve your heart health by building muscle and improving metabolism. Remember to always consult with your healthcare provider before starting a new exercise regimen, especially if you have underlying medical conditions or have been inactive for an extended period of time. Your healthcare provider may be able to recommend a specific exercise program to fit your needs and lifestyle.
3. Improve Your Diet
Start a habit of eating a healthy diet that is low in saturated and trans fats, salt, and added sugars. A heart healthy diet includes lean protein, fruits, vegetables, and whole grains. When choosing lean proteins, include protein-rich foods such as fish, skinless poultry, lean meats, beans, nuts, and seeds. As you’re grocery shopping over the next few weeks, spend a little extra time in the produce section. Aim to include a variety of fruits and vegetables in your diet, as they are rich in fiber, vitamins, and minerals. Incorporate whole grains into your meals this month. Instead of refined grain products, focus instead on whole wheat bread, brown rice, quinoa, or oats. Steer clear of the fried food, processed snacks, fatty meats, and food with added sugar. Instead, choose foods that are naturally sweetened, such as fresh fruits. Make it a goal this month to stay hydrated by drinking plenty of water and limiting sugary beverages and alcohol.
4. Quit Smoking
Quit smoking and avoid exposure to secondhand smoke. Quitting smoking is extremely important for your heart health. Smoking is a major risk factor for heart disease, as it can damage blood vessels, reduce the amount of oxygen that reaches the heart, increase blood pressure, and contribute to the buildup of plaque in the arteries. In fact, smoking is one of the most preventable causes of heart disease. When you quit smoking, your body immediately begins to recover. Over time, your risk of heart disease returns to that of a non-smoker. If you have difficulty quitting on your own, talk to your healthcare provider this month about the best strategies to help you quit smoking and improve your heart health.
5. Encourage Those Around You
Encourage your family and friends to join you in celebrating American Heart Month by making heart-healthy choices. Heart disease is a leading cause of death in many countries. By making heart-healthy choices, you and your loved ones can reduce the risk of developing heart disease and related complications, such as heart attacks and strokes. Encouraging your family and friends to make heart-healthy choices this month is a positive step towards promoting better health and an improved quality of life for everyone.
At Marlboro Drug Company, we care about your heart this month, and every month! If we can help you on your journey to heart health, let us know! As a service-oriented pharmacy, we offer our patients specific and medically current advice in all matters concerning their health. We want the best for you. Visit our website to learn more about us at www.marlborodrugco.com.