Join Capital Health Plan (CHP) in highlighting heart healthy living in recognition of American Heart Month. Consider these 10 ways to protect your heart from the National Institute of Health (NIH).
- Get enough quality sleep
- Maintain a routine with sleep and wake times.
- Aim for 7-9 hours of sleep per night.
- Maintain a healthy weight
- Choose healthy foods and snacks and consider keeping a log.
- Exercise according to your treatment plan that you and your doctor made together.
- Eat better
- Consider a DASH (Dietary Approaches to Stop Hypertension) diet.
- Read labels to choose food lowest in saturated fat, added sugar, and salt.
- Be more active
- Aim for 2 ½ hours per week of exercise or follow your treatment plan.
- Try some muscle-strengthening activities such as yoga or weights.
- Stop smoking. Here are some options for you!
- Call 1-800-QUIT-NOW and visit https://www.smokefree.gov.
- Call the Florida Quit line 1-877-822-6669 (1-877-u-can-now).
- Big Bend Area Health Education Center (Big Bend AHEC) Smoking Cessation classes at no cost (850-224-1177).
- Control cholesterol
- Try the TLC Therapeutic Lifestyle Program (https://www.nhlbi.nih.gov/education/TLC-Therapeutic-Lifestyle-Changes-Lower-Cholesterol).
- Limit daily alcohol intake to 2 drinks for men and 1 drink for women or smaller men.
- Manage blood sugar if you have diabetes or are at risk for diabetes
- Eat a healthy diet (such as DASH).
- Talk with your doctor about a treatment plan to include blood sugar testing options.
- Control Blood Pressure
- Follow directions on any medications prescribed for your blood pressure.
- Talk with your doctor about office and at-home testing. Track your numbers.
- Enjoy a healthy diet (such as DASH) and exercise routine.
- Manage stress
- Calm your mind and body using meditation, yoga, or focused breathing.
- Take care of yourself and find social support
- Do something positive for yourself every day.
- Make that doctor’s appointment you have been putting off.
- Join an exercise or weight management class with like-minded people.
Love your heart. It depends on you! For more information, go to Health Wise on https://www.capitalhealth.org or https://www.hearttruth.gov