Posted on Jan.8.2025February 19, 2025

Take Charge of Your Heart: Preventing Heart Disease in February

Heart Health Month February graphic with a red anatomical heart illustration on the left and icons representing healthy lifestyle habits (low sodium, exercise, weight management, no smoking, and a heart-healthy diet) along the bottom. On the right, a blue background features a photo of two cardiology providers, Dr. Robert Spencer and Brooke O’Connor, APRN, with text reading 'A note from our cardiology providers, Dr. Robert Spencer and Brooke O’Connor, APRN.' Decorative hearts are included throughout the design.

Overview

Wellness Wednesday: Wellness Tips

At Monadnock Community Hospital, we believe that wellness isn’t just a destination—it’s a journey we embark on together. That’s why we’ve launched our Wellness Wednesday campaign, an initiative designed to inspire, inform, and empower our community to lead healthier, happier lives.

Take Control of Your Heart Health This February 

Heart disease remains America’s leading cause of death, but here’s the empowering truth: according to the CDC, we can prevent nearly 80% of heart disease and stroke events. This Heart Health Month, discover how small changes can make a profound difference in your cardiovascular wellness. 

Understanding Your Heart Health 

Your heart works tirelessly every moment of your life. By understanding and managing key risk factors like blood pressure, cholesterol, and lifestyle habits, you can significantly reduce your risk of heart disease. Let’s explore the science-backed strategies that can protect your heart. 

Essential Steps for a Healthy Heart 

Monitor Your Blood Pressure 

The “silent killer” – hypertension – often shows no symptoms while increasing your risk of heart attack and stroke. Regular monitoring and professional guidance are your first line of defense. Partner with your healthcare provider to develop an effective management plan. 

Master Your Cholesterol 

When LDL (“bad”) cholesterol builds up in your arteries, it creates dangerous plaque deposits. The American Heart Association emphasizes the importance of: 

Regular cholesterol screening

Understanding your numbers

Following a heart-healthy diet

Taking prescribed medications as directed

Embrace Heart-Smart Nutrition 

Transform your plate into a heart-protective powerhouse by incorporating: 

Colorful fruits and vegetables rich in antioxidants

Whole grains for sustained energy

Lean proteins, especially fish high in omega-3s

Healthy fats from sources like olive oil, avocados, and nuts

Limited sodium and added sugars

Consider following proven eating patterns like the Mediterranean or DASH diet, which have demonstrated significant cardiovascular benefits. 

Make Movement Matter 

Your heart thrives on activity. The CDC recommends 150 minutes of moderate-intensity exercise weekly – that’s just 30 minutes, five days a week. Find activities you enjoy, whether it’s: 

Brisk walking in nature

Swimming laps

Dancing to your favorite music

Cycling with friends

Gardening

Build Healthy Habits 

Protect your heart by: 

Eliminating tobacco use

Limiting alcohol consumption

Managing stress through meditation or deep breathing

Maintaining consistent, quality sleep

Regular health check-ups

FAQ: Heart Disease Prevention 

What are the key risk factors for heart disease? 

The main risk factors include high blood pressure, high LDL cholesterol, smoking, diabetes, obesity, and physical inactivity. According to the CDC, about 47% of Americans have at least one of these risk factors (1). 

How does diet impact heart health? 

A heart-healthy diet rich in fruits, vegetables, whole grains, and lean proteins can lower blood pressure, reduce cholesterol levels, and prevent plaque buildup in arteries. Diets like the DASH and Mediterranean diets are proven to lower the risk of cardiovascular disease (2). 

How much physical activity is recommended for heart health? 

The CDC recommends at least 150 minutes of moderate-intensity aerobic activity, such as brisk walking, each week. This helps maintain a healthy weight, improve circulation, and strengthen the heart (3). 

Can stress affect heart health? 

Chronic stress can lead to increased blood pressure and inflammation, which are risk factors for heart disease. Techniques such as mindfulness, meditation, and regular exercise can help manage stress (4). 

How often should I get my heart health checked? 

It’s recommended to have your blood pressure checked at least once a year and cholesterol levels every 4-6 years, or more frequently if you have risk factors. Regular check-ups with your healthcare provider are essential for early detection (5). 