February is American Heart Month

February is American Heart Month, a time when everyone is encouraged to shift focus on their cardiovascular health. It is imperative that we take care of our heart health, as heart disease is the leading cause of death in the United States. Heart disease claims more than 800,000 lives each year and is also one of the most common causes of hospitalization and disability.

History of American Heart Month

President Lyndon B. Johnson, among the millions of people in the country who had heart attacks, issued the first proclamation in 1964. Since then, US presidents have annually declared February as American Heart Month. Here's this year's White House proclamation.

American Heart Month is observed to raise awareness of the importance of a healthy heart and to encourage healthy habits that help reduce the risk of heart disease.

By the Numbers: Heart Disease in the United States

• Heart disease is the leading cause of death for men, women, and people of most racial and ethnic groups in the United States.
• One person dies every 34 seconds in the US from cardiovascular disease.
• About 697,000 people in hte United States died from heart disease in 2020 – 1 in every 5 deaths.
• Heart disease cost the US about $229 billion each year from 2017 to 2018. This includes the cost of healthcare services, medicines, and lost productivity due to death.
• Coronary heart disease is the most common type of heart disease, killing 382,820 people in 2020.
• About 20.1 million adults age 20 and older have CAD (about 7.2%).
• In 2020, about 2 in 10 deaths from CAD happen in adults less than 65 years old.In the United States, someone has a heart attack every 40 seconds.
• Every year, about 805,000 people in the United States have a heart attack.  Of these, 605,000 are a first heart attack, and around 200,000 happen to people who have already had a heart attack.
• About 1 in 5 heart attacks are silent; the damage is done, but the person is not aware of it.

These facts –showing both the huge problem that heart disease poses, and the opportunities to reduce its burden –point to the importance of heart disease awareness and action. Despite these enormous challenges, there are some hopeful signs. Many risk factors for heart disease can be modified, including lack of physical activity, poor diet, and tobacco use.

Making Heart Health a Part of Your Self-care Routine

Devoting a little time every day to care for yourself can go a long way toward protecting the health of your heart. Simple self-care, such as taking a moment to de-stress, giving yourself time to move more, preparing healthier meals, and not cheating on sleep, can all benefit your heart. 

Here are a few self-care tips to try every day to make your heart a priority:

Self-Care Sunday

One of the most important things you can do for your heart is to take some time for yourself every Sunday. Finding a moment of serenity to relax and reflect is an ideal way to make sure you're keeping your heart in good shape. You can also make a list of activities that you enjoy doing and then schedule them into your calendar for the week.

Mindful Monday

Be mindful about your health and regularly monitor your blood pressure or blood sugar if needed. Keep an eye on your weight to make sure it stays within or moves toward a healthy range. Being aware of your health status is key to making positive change.

Tasty Tuesday

Choose how you want to approach eating healthier. Start small by pepping up your meals with a fresh herb or spice as a salt substitute. Get adventurous and prepare a simple, new, heart-healthy recipe. Or go big by trying a different way of eating, such as the Dietary Approaches to Stop Hypertension (DASH) eating plan, which is scientifically proven to lower blood pressure. DASH is flexible and balanced, and it includes plenty of fruits and vegetables, fish, poultry, lean meats, beans, nuts, whole grains, and low-fat dairy products. 

Wellness Wednesday

Don’t waffle on your wellness. Move more, eat a fruit or vegetable you’ve never tried, make a plan to quit smoking or vaping, or learn the signs of a heart attack or stroke. You could be having a heart attack if you have chest and upper body pain or discomfort, shortness of breath, cold sweats, nausea, or lightheadedness. You might be having a stroke if you have numbness in the face, arm, or leg; confusion; trouble talking or seeing; dizziness; or a severe headache. 

Treat Yourself Thursday 

Treats can be healthy. Try making a dessert with fresh fruit and yogurt. Then stretch your imagination beyond food. Host a family dance party, take a few minutes to sit still and meditate, go for a long walk, or watch a funny show. Laughter is healthy. Whatever you do, find a way to spend some quality time on yourself. 

Follow Friday

Follow inspiring people and pages on social media, or text a friend to help you stick to your self-care goals. Remember to take care of your mental health, too. Two of the main hurdles to self-care are depression and a lack of confidence, according to a study published in the Journal of the American Heart Association. If your mental health gets between you and your fabulous self, take action to show your heart some love. Reach out to family and friends for support, or talk to a qualified mental health provider. 

Selfie Saturday

Inspire others to take care of their own hearts. Talk about your self-care routine with loved ones or share a selfie on your social media platforms. Having social support and personal networks can make it easier to get regular physical activity, eat nutritious foods, reach a healthy weight, and quit smoking. 

Sources:

https://www.nhlbi.nih.gov/education/dash-eating-plan

https://www.census.gov/newsroom/stories/american-heart-month.html

https://www.cdc.gov/heartdisease/materials_for_patients.htm