February is the time of year when people across the country celebrate all matters of the heart. Many focus on the perfect gift or plan the perfect date for their sweetheart on St. Valentine’s Day. At Montefiore Einstein, we bring our attention to the physical health of our hearts.

 

According to the Centers for Disease Control and Prevention (CDC), one in every three deaths are related to cardiovascular disease, also known as heart disease. With such alarming statistics, we must ask, “What matters when it comes to heart health?”

 

A great place to start, is learning about your risk factors. Risk factors are habits and characteristics that can increase your risk of heart disease, which can lead to a future heart attack or stroke.

 

According to the American Heart Association, some risk factors for heart disease include:

• smoking
• high blood pressure
• high cholesterol
• diabetes
• overweight or obesity
• family history of heart disease
• chronic kidney disease
• chronic inflammatory conditions (for example, rheumatoid arthritis, psoriasis, HIV/AIDS)
• history of preeclampsia or early menopause

 

Many risk factors can be changed and managed and others cannot. Eating heart healthy foods, exercising, and taking medicines as prescribed can help you lower the risks of high blood pressure, high cholesterol, diabetes, tobacco use, and obesity. These are critical steps that can truly make a difference.

 

It is important to work with your health care provider to help you understand your risk factors and find ways to make healthy lifestyle changes to reduce, control or prevent heart disease. Here are a few tips to help you on the path to good heart health:

 

• Eat a healthy diet. A heart-healthy diet includes plenty of fruits and vegetables and whole grains like oatmeal and brown rice. Try to add foods high in healthy fats like omega-3 fats (for example: avocado, salmon, and sardines). Reduce processed foods, and saturated fats, limiting your intake of bacon and cold cuts. Choosing lean ground beef and skinless chicken or turkey can help cut down on saturated fats. Fat-free and low-fat milk, cheese, and yogurt are good options.
• Stay active. Get at least 30 minutes of moderate exercise 3 to 5 days a week. Regular physical activity can help you lose weight, lower your stress, and improve your mental health. Your doctor can help guide you to the types of physical activities that are safe for you. Every little bit of physical activity counts, including things like housework or gardening. Don’t forget to have fun with it!
• Quit smoking. It is one of the best things you can do to protect your health. Ask your health care provider about tools and resources to help you quit.
• Manage stress. Too much stress may increase blood pressure. Everyone experiences stress, so it is important to be aware of when and how it affects you. Talking to a professional counselor, meditating, exercising, and talking to friends and family can help lower your stress levels.

 

At Montefiore, we have many resources to help you care for your heart. Montefiore’s Office of Community and Population Health is offering free virtual classes during the month of February on high blood pressure. Classes focus on addressing barriers to self-management and offer strategies for better blood pressure control. For more information about these programs, contact our Community Health Specialist Carlos Tejeda, at ctejeda@montefiore.org.

 

You can also visit Montefiore’s Heart Health website at https://www.montefiore.org/heartmonth for lots of helpful heart-health resources. For more tips and tools follow Montefiore on Facebook, Twitter, Instagram, and LinkedIn throughout the month of February. Use the hashtags #MonteHeart and #stayheartsmart to search for the latest information from Montefiore and share your questions and comments.

 

This February make time for loving and protecting your heart and the hearts of those you love!

 

Nereyda Franco, MPH, MCHES is a health educator in the Office of Community and Population Health at Montefiore Health System.