HeartHealth

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Heart Health Facts and Information

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Week 1: Heart-Healthy Diet: 8 Steps to Prevent Heart Disease
Eating the right foods can lower your risk of heart disease. Making small changes to your diet can lead to big health benefits. Here are eight tips to help you get started:

Control Portion Sizes
Pay attention to how much you eat. Use smaller plates and bowls to help control portions. Fill up on fruits and vegetables, and limit high-calorie foods like processed snacks and fast food.

Eat More Vegetables and Fruits
These foods are low in calories, rich in fiber, and full of nutrients. Keep them readily available for snacks and choose recipes with veggies or fruits as the main ingredients. Avoid fried vegetables or canned fruits with syrup.

Choose Whole Grains
Whole grains like brown rice, whole wheat, and quinoa are better for heart health than refined grains. Make sure at least half of the grains you eat are whole grains.

Limit Unhealthy Fats
Cut back on saturated and trans fats to lower cholesterol and reduce the risk of heart disease. Opt for unsaturated fats like olive oil, canola oil, and nuts, and avoid butter, lard, and coconut oils.

Choose Low-Fat Protein Sources
Lean meats, fish, low-fat dairy, and legumes are great protein options. Fishlike salmon is high in healthy omega-3 fatty acids. Try plant-based proteins like beans or tofu to reduce fat intake.

Limit Sodium and Salt
Too much sodium can raise blood pressure, increasing the risk of heart disease. Try to stay under 2,300 mg of sodium per day. Choose fresh foods and look for lower-sodium versions of processed items.

Plan Ahead: Create Daily Menus
Plan your meals to include a variety of heart-healthy foods, such as vegetables, fruits, whole grains, lean proteins, and healthy fats. Keep your portions in check and try new foods to keep meals interesting.

Enjoy a Treat Occasionally
It’s okay to have a treat now and then. Just make sure it’s an occasional indulgence, not an everyday habit. Limit added sugars to less than 10% of your daily calories.

By following these simple tips, you can improve your heart health and enjoy eating well.
Week 2: Symptoms of Heart Disease
Are you aware of the symptoms of heart disease?

What is heart disease? Simply put, heart disease prevents the heart from pumping blood to your organs the way it should. It can cause serious health issues, including heart attack, stroke, heart failure, or cardiac arrest. The good news is that most heart disease-related conditions can be prevented with the right lifestyle choices.

Heart disease symptoms aren’t always obvious. Sometimes, there might not be any symptoms of heart disease at all, until it causes a bigger issue. However, common signs include:

chest pain

a fast or irregular heartbeat

shortness of breath,

pressure or squeezing feeling in the shoulders, neck, jaw, throat, or back

or nausea and vomiting.

If you’re experiencing these symptoms, your doctor can run tests to tell you if heart disease is the cause.

Week 3: Major Problems from Heart Disease

What major problems can untreated heart disease cause?

	Heart Attack	Stroke	Cardiac Arrest	Heart Failure
Definition	The heart doesn’t get enough blood, often because of a buildup in the arteries	The brain doesn’t get enough blood or a blood vessel in the brain bursts, which can kill brain cells	The heart stops beating, so other organs don’t get the blood they need	The heart doesn’t pump as much blood as the body needs to function normally
Symptoms	Chest pain or discomfort, heartburn, shortness of breath, feeling weak, light-headed, or faint, pain in the jaw, neck, back, or shoulders	Sudden onset of any of the following: numbness or weakness in face, arm, or leg, trouble speaking, seeing, or walking, severe headache	Not breathing or gasping for air, unresponsiveness	Shortness of breath, trouble breathing when lying down, weight gain or swelling in feet, ankles, and stomach, feeling tired of weak
Treatment	Must be treated immediately	Must be treated immediately	Must be treated immediately	Often a chronic condition, with many treatment options to improve symptoms

Week 4: Healthy Habits
Prevent heart disease with healthy habits

When it comes to heart health, the choices you make matter. You can greatly lower your risk for heart disease by taking small steps every day to keep your heart healthy. You’ll improve your overall well-being at the same time.

Build a healthy diet

Don’t smoke

Exercise regularly

Lower your stress