Make a Change on World Heart Day: Healthy Practices to Ensure that Your Heart Beats Strong

Dr. Lynn Jones

According to the World Heart Federation, cardiovascular disease (CVD) is the world’s number one killer. Each year, 18.6 million lives are taken by heart disease and stroke – but we won’t let CVD win. Capital Health Plan (CHP) is encouraging its members to celebrate World Heart Day on September 29 by taking action toward heart health.

World Heart Day raises awareness of CVD so we can keep our hearts healthy. Putting an end to unhealthy habits and recognizing symptoms of CVD puts you one step ahead in your journey to maintaining a healthy heart.


Common Causes of Cardiovascular Disease:


  • Tobacco use

  • Unhealthy diets

  • Physical inactivity

  • Diabetes

  • High Blood Pressure

Common Warning Signs of Cardiovascular Disease:

  • Angina or chest pain, tightness or discomfort

  • Pain or discomfort of the arms, left shoulder, elbows, jaw, or back

  • Shortness of breath

  • Nausea and fatigue

This year on World Heart Day, take matters into your own hands. Practicing healthy eating is one of the easiest and most important ways to maintain a healthy heart. Diets high in saturated fats, trans-fats, and cholesterol are linked to heart disease, so try swapping fried foods and sweets for foods with low sodium and low saturated and trans fats to help lower blood pressure and reduce the risk of CVD.

Consider a Mediterranean Diet

  • Fruits, vegetables, and whole grains are especially nutritious

  • Lean meats and non-fat or low-fat dairy options are low in saturated and trans fats

  • Plant-based protein options are readily available and taste good too!

  • Canola oil or olive oil are healthier alternatives to butter

  • Fish or other foods high in omega-3 fatty acids benefit heart health and protect against stroke

CHP always encourages its members to lead a healthy life by staying active, and those at risk of CVD should especially do so. Exercise increases heart rate and helps blood circulate throughout your whole body, delivering oxygen and nutrition to your organs.

Grab your walking shoes! The benefits of walking are countless; You may

  • Shed unwanted pounds

  • Improve cholesterol and blood sugar level

  • Regulate blood pressure

  • Prevent dementia

  • Improve sleep and reduce depression.

Walking to Strengthen Your Heart:

  • Walk for 30 minutes each day- try to average 150 minutes/week by easing into a walking routine

  • Take your dog for a long walk together

  • Start a walking group with friends

  • Set goals and count your steps

For more information on healthy living and heart health log onto to Click on Healthwise. You may also contact the Health Information Line at (850) 383-3400.

2022-09-28 19:00:00