Celebrate American Heart Month: Join the #OurHearts Movement
February is American Heart Month!
Did you know that people who have close relationships at home, work, or in their community tend to be healthier and live longer? One reason, according to the National Heart, Lung, and Blood Institute (NHLBI), is that we're more successful at meeting our health goals when we work on them with others. NHLBI launched the #OurHearts movement to inspire us to protect and strengthen our hearts with the
support of others.
Here are some facts, how-to tips, and resources to inspire you to join with others, even if you can't be physically together, to improve your heart health.
Heart disease is a leading cause of death for both men and women in the United States. Most middle-aged and young adults have one or more risk factors for heart disease, such as diabetes, high blood pressure, high cholesterol, or being a smoker or overweight. Having multiple risk factors increases your risk for heart disease.
Why Connecting is Good for Your Heart
Feeling connected with others and having positive, close relationships benefit our overall health, including our blood pressure and weight. Having people in our lives who motivate and care for us helps, as do feelings of closeness and companionship.
- Be more physically active.
- Maintain a healthy weight.
- Eat a nutritious diet.
- Quit smoking.
- Reduce stress.
- Get 7-8 hours of quality sleep.
- Track your heart health stats.
- You don't have to make big changes all at once. Small steps will get you where you want to go.
Move more
- Ask a colleague to walk "with you" on a regular basis, put the date on both your calendars, and text or call to make sure you both get out for a walk.
- Get a friend or family member to sign up for the same online exercise class, such as a dance class. Make it a regular date!
- Grab your kids, put on music, and do jumping jacks, skip rope, or dance in your living room or yard.
How much is enough?
Find someone in your friend group, at work, or in your family who also wants to reach or maintain a healthy weight. (If you're overweight, even a small weight loss of 5—1 0 percent helps your health.) Check in with them regularly to stay motivated. Agree to do healthy activities, like walking or cooking a healthy meal, at the same time, even if you can't be together. Share low-calorie, low-sodium recipes. Check out
NHLBl's Aim for a Healthy Weight web page.
We tend to eat like our friends and family, so ask others close to you to join in your effort to eat healthier. Together, try NHLBI'S free Dietary Approaches to Stop Hypertension (DASH) eating plan. Research shows that, compared to a typical American diet, it lowers high blood pressure and improves cholesterol levels. Find delicious recipes on NHLBl's Heart-Healthy Eating web page.
To help you quit, ask others for support or join an online support group. Research shows that people are much more likely to quit if their spouse, friend, or sibling does. Social support online can help you quit. All states have quitlines with trained counselors—call l -800-QUIT-NOW (1—800—784—8669). You'll find many free resources to help you quit, Such as apps, a motivational text service, and a chat line at
BeTobaccoFreehhs.gov and Smokefree.gov.
Sleeping 7—8 hours a night helps to improve heart health. De-stressing will help you sleep, as does getting a 30-minute daily dose of sunlight. Take a walk instead of a late afternoon nap! Family members and friends remind each other to turn off the screen and stick to a regular bedtime. Instead of looking at your phone or the TV before bed, relax by listening to music, reading, or taking a bath.
Keeping a log of your blood pressure, weight goals, physical activity, and if you have diabetes, your blood sugars will help you stay on a heart-healthy track. Ask your friends or family to join you in the effort. Check out NHLBI's Healthy Blood Pressure for Healthy Hearts:
Visit #OurHearts for inspiration on what others around the country are doing together for their heart health. Then join the #OurHearts movement and let NHLBI know what you're doing to have a healthy heart. Tag #OurHearts to share how you and your family and friends are being heart-healthy
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