February 22, 2024

February is American Heart Month!

By Dr. Cara Marshall, Program Director for the Lowell Community Health Center | TuftsMedicine | Family Medicine Residency Program

Doing things like moving around more and eating healthy food can really help your heart stay strong. Here are some tips from the National Heart, Lung, and Blood Institute to keep your heart healthy.

Take Action for Your Heart: Get Started!

The following tips are from the National Heart, Lung, and Blood Institute’s “Take Action for Your Heart: Get Started!” toolkit. Download the full National Heart, Lung, and Blood Institute toolkit here.

  1. Get Enough Sleep: Try to sleep 7-9 hours each night and go to bed and wake up at the same time every day. Avoid exercise close to bedtime and stay away from caffeine and nicotine.
  • Stay at a Healthy Weight: Choose healthy snacks like fruits and veggies, drink lots of water, do exercises like walking or running, and keep track of what you eat.
  • Eat Better: Eat balanced meals with less saturated fat, salt, and sugar. Try to eat more fish, less meat, and more meatless meals.
  • Be Active: Adults should exercise for about 2 ½ hours each week. Use the stairs, walk more, and do muscle-strengthening activities. Even short 10-minute activities count!
  • Stop Smoking: Quit smoking as it’s bad for your heart. Set a quit date, ask for help from your healthcare provider or support groups, and get extra support if needed.
  • Control Cholesterol and Blood Sugar: Eat heart-healthy foods and manage your weight. If you have diabetes, watch your blood sugar levels closely.
  • Manage Stress: Use relaxation techniques, consider meditation or yoga, and find ways to lower your stress.
  • Control Blood Pressure: Keep track of your blood pressure, use a home monitor, and maintain it in a healthy range.
  • Practice Self-Care and Find Support: Do something good for your heart every day, go to your healthcare provider when needed, get support from family and friends, and join groups for exercise or weight management.

For more detailed information, you can visit hearttruth.gov.