Have a Healthy Heart - Tips for 2025

February 26, 2025

February marks American Heart Month and it is a great reminder about the importance of living a heart healthy lifestyle. Sometimes, knowing where to start can be daunting, but we can offer some easy ways to get started. Below are some tips that can help you maintain a healthy heart!

Stay Active

Physical activity is important to keep your heart healthy. The American Heart Association suggests 150 minutes per week of moderate aerobic activity or 75 minutes per week of vigorous aerobic activity. It is always good to keep in mind that sitting less and just moving more can be beneficial! Adding strength training twice a week is ideal too.

Here are some examples of aerobic activity:
-Walking
-Biking
-Hiking
-Running
-Swimming
-Jumping Rope

Make Healthy Food Choices

Eating a well-balanced diet can help lead to better heart health overall. Whether food is prepared at home or in a restaurant, try to incorporate these foods as best you can. Read nutrition facts on packaging when grocery shopping. A balanced diet includes:
 
-Fruits & Vegetables
- Plant based foods
-Whole Grains
-Healthy sources of protein-Fish and seafood, lean and unprocessed meats, legumes.
-Healthy fats, oils and nuts
-Minimally processed foods
It is best to minimize:
 
-Processed Foods
-Full fat dairy
-Red meat
-Added Sugars
-Salt
-Alcohol

Manage Stress

Chronic stress can negatively affect your body and mind. The American Heart Association has linked adults with depression and poor mental health to a higher chance of heart attacks, strokes, and risk for cardiovascular disease. It is important to be self-aware and honest about your mental health and seek assistance if needed. Learning skills for coping with stress is a great way to minimize poor mental health and better manage your day-to-day life. Tips to manage stress:

-Exercise
-Reducing Caffeine
-Self Care
-Yoga and mindfulness
-Spending time outdoors
-Cuddle with pets
-Talking to a trusted friend or counselor

Quit Smoking, Vaping, and Tobacco Use

Smoking, vaping, and tobacco use are detrimental to your heart health and are major risk factors for cardiovascular disease. Almost 1/3 of deaths from coronary heart disease are due to smoking and second-hand smoke. Hundreds of the chemicals found in cigarette smoke are harmful to human health. Don’t forget that if you smoke you are not only hurting your heart health, but you are also harming those around you with secondhand smoke. If you are trying to quit smoking, vaping, and/or tobacco use, seek out resources to help you on your journey!

Get Quality Sleep

Quality sleep is a must to maintain your overall health. Sleep can affect your eating habits, mood, memory and more. Getting 7-9 hours of sleep each night can make a huge difference in your heart health and overall wellbeing.

Check Your Blood Pressure

Checking your blood pressure frequently is key because high blood pressure or hypertension can be considered a silent killer. Most of the time high blood pressure has no obvious symptoms. It can develop slowly over time for many different reasons. Although it cannot be cured, it can be managed with medication and lifestyle changes. High blood pressure can lead to stroke, heart failure, heart attack, kidney disease, vision loss, and more. Make sure to know your numbers and always notify your doctor if your blood pressure changes. There are monitors you can buy to check your blood pressure at home. 

Learn the Warning Signs

Understanding and listening to the warning signs of a heart attack and stroke can help save lives. If you or someone you know is experiencing the following symptoms, call 9-1-1 immediately.

Heart Attack:
- Chest discomfort that feels like pressure or squeezing
- Pain or discomfort in one or both arms
- Pain or discomfort in the shoulder or upper back
- Pain or discomfort in the neck or jaw
- Shortness of breath
- Nausea
- Sweating, especially breaking out into a cold sweat
- Lightheadedness
- Stomach or abdominal pain
- Weakness
- Fatigue
- Swelling of the ankles or lower legs

Stroke:
- Face Drooping
-Arm Weakness
-Speech Difficulty

Learn CPR and AED Skills

It is always important to learn and practice your CPR and AED skills. When someone suffers a cardiac arrest emergency, it is crucial that CPR starts right away. Remember, CPR and an AED can help save a life!

To learn more about Defibtech, and to join us on our quest to save lives from sudden cardiac arrest, visit www.Defibtech.com.

Sources:
The American Heart Association Diet and Lifestyle Recommendations | American Heart Association
16 Simple Ways to Relieve Stress and Anxiety
Stress and Heart Health | American Heart Association
https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916
How to eat a heart-healthy diet - Mayo Clinic Press
https://www2.heart.org/site/DocServer/Truth_About_Vaping_Smoking__Nicotine.pdf
https://www.nhlbi.nih.gov/health/heart/smoking
https://www.heart.org/en/health-topics/high-blood-pressure/the-facts-about-high-blood-pressure
https://www.heart.org/en/about-us/heart-attack-and-stroke-symptoms