Every journey begins with one step, whether it’s climbing a mountain, preventing heart disease or wearing a red T-shirt to show support. The staff at Care Nursing and Rehabilitation is sporting their shirts every Friday for support. Pictured above is the staff at Care in their “Go Red” shirts.
During February, American Heart Month, the Center for Disease Control is offering weekly tips for better heart health. The staff at CARE Nursing and Rehabilitation invites everyone to take the first step on the road to a healthy heart with them. According to information from the CDC, heart disease is a major problem. In fact, every year about 715,000 Americans have a heart attack. About 600,000 people die from heart disease in the United States each year—that’s 1 out of every 4 deaths. Heart disease is the leading cause of death for both men and women.
One Step at a Time – Start an exercise routine
As you begin your journey to better heart health, keep these things in mind:
•Don’t become overwhelmed. Every step brings you closer to a healthier heart.
•Don’t go it alone. The journey is more fun when you have company. Ask friends and family to join you.
•Don’t get discouraged. You may not be able to take all of the steps at one time. Get a good night’s sleep and do what you can tomorrow.
•Reward yourself. Find fun things to do to decrease your stress. Round up some colleagues for a lunchtime walk, join a singing group, or have a healthy dinner with your family or friends.
Plan for Prevention
Some health conditions and lifestyle factors can put people at a higher risk for developing heart disease. You can help prevent heart disease by making healthy choices and managing any medical conditions you may have.
•Eat a healthy diet. Choosing healthful meal and snack options can help you avoid heart disease and its complications. Be sure to eat plenty of fresh fruits and vegetables—adults should have at least 5 servings each day. Eating foods low in saturated fat, trans fat, and cholesterol and high in fiber can help prevent high cholesterol. Limiting salt or sodium in your diet also can lower your blood pressure. For more information on healthy diet and nutrition, visit the CDC’s Nutrition and Physical Activity Program Web site and ChooseMyPlate.gov.
•Maintain a healthy weight. Being overweight or obese can increase your risk for heart disease. To determine whether your weight is in a healthy range, doctors often calculate a number called the body mass index (BMI). Doctors sometimes also use waist and hip measurements to measure a person’s body fat. If you know your weight and height, you can calculate your BMI at CDC’s Assessing Your Weight Web site.
•Exercise regularly. Physical activity can help you maintain a healthy weight and lower cholesterol and blood pressure. The Surgeon General recommends that adults should engage in moderate-intensity exercise for at least 30 minutes on most days of the week. For more information, see CDC’s Nutrition and Physical Activity Program Web site.
•Monitor your blood pressure. High blood pressure often has no symptoms, so be sure to have it checked on a regular basis. You can check your blood pressure at home, at a pharmacy, or at a doctor’s office. Find more information at CDC’s High Blood Pressure Web site.
•Don’t smoke. Cigarette smoking greatly increases your risk for heart disease. If you don’t smoke, don’t start. If you do smoke, quit as soon as possible. Your doctor can suggest ways to help you quit. For more information about tobacco use and quitting, see CDC’s Smoking & Tobacco Use Web site and Smokefree.gov.
•Limit alcohol use. Avoid drinking too much alcohol, which can increase your blood pressure. Men should stick to no more than two drinks per day, and women to no more than one. For more information, visit CDC’s Alcohol and Public Health Web site.
•Have your cholesterol checked. Your health care provider should test your cholesterol levels at least once every 5 years. Talk with your doctor about this simple blood test. You can find out more from CDC’s High Cholesterol Web site.
•Manage your diabetes. If you have diabetes, monitor your blood sugar levels closely, and talk with your doctor about treatment options. Visit CDC’s Diabetes Public Health Resource for more information.
•Take your medicine. If you’re taking medication to treat high blood pressure, high cholesterol, or diabetes, follow your doctor’s instructions carefully. Always ask questions if you don’t understand something.
Together, we can prevent heart disease, one step at a time.
