Fillable Heart Health Month Facts Tips Are You At Risk For Heart Disease? Risk Factor Infographic

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Heart Health Month Facts Tips Are You At Risk For Heart Disease? Risk Factor Infographic

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Sources:
1
National Heart, Lung, and Blood Institute. (2005). Your guide to a healthy heart.,
2
Diabetes Prevention Program Research Group (2002). Reduc-
tion in the incidence of type 2 diabetes with lifestyle intervention or metformin. New England Journal of Medicine, (346)6, 393-403.
SMOKERS
ARE UP TO
6 TIMES MORE
LIKELY TO SUFFER
HEART ATTACKS.
1
DON’T SMOKE
AND, IF YOU DO, QUIT.
MAINTAIN
A HEALTHY
WEIGHT.
THE HIGHER YOUR BODY
MASS INDEX (BMI), THE
HIGHER YOUR
RISK FOR
HEART DISEASE,
ESPECIALLY AT BMI >30.
DIABETES.
PUTS YOU AT INCREASED RISK
FOR HEART DISEASE.
YOU CAN LOWER YOUR RISK BY KEEPING YOUR BLOOD
GLUCOSE CLOSE TO THE RECOMMENDED TARGET NUMBERS.
2
TOO MUCH
CHOLESTEROL
IN YOUR BLOOD
INCREASES
YOUR RISK.
GET TESTED TO LEARN YOUR TOTAL
CHOLESTEROL, GOOD (HDL) AND BAD
(LDL) CHOLESTEROL, AND TRIGLICERIDES.
PHYSICAL INACTIVITY
BOOSTS YOUR RISK
EVEN IF YOU HAVE NO
OTHER RISK FACTORS.
AIM FOR 2
1
/
2
HOURS OF
MODERATE-INTENSITY
AEROBIC
ACTIVITY PER WEEK.
HIGH BLOOD
PRESSURE
GREATLY INCREASES
YOUR RISK.
GET TESTED. REDUCE YOUR
SODIUM INTAKE. STAY ACTIVE.
MAINTAIN A HEALTHY WEIGHT.
HEARTTRUTH.GOV
ARE YOU AT
RISK FOR
HEART
DISEASE?
DAY 15
Lower your
diabetes risk!
Reduce your
intake of sugary
snacks—grab
some fruits and
vegetables instead.
#4MyHeart: A 4-Week Action Plan for Heart Health
Track your daily progress and share your success with #4MyHeart on Facebook or Twitter!
GET
INFORMED
ABOUT
HEART
HEALTH!
EAT FOR
HEART
HEALTH
LOWER
YOUR
RISK
TAKE THE
NEXT STEPS
WEEK
WEEK
WEEK
WEEK
1
2
3
4
This week is all about learning some basic information about heart health.
This week is all about making healthy food choices. Make it a priority to make an eating plan, and stick to it!
This week is about taking control of your heart health by understanding and controlling your personal risks.
Know your numbers and take action! High blood pressure, cholesterol, and diabetes are heart disease risk
factors that can be prevented and controlled. Learn how and take action this week to lower your risk.
DAY 01
Commit to learning
about and living
a heart healthy
lifestyle.
Learn how.
DAY 08
Make better
beverage choices.
Start by choosing
water instead of
sugary drinks.
Learn more.
DAY 22
Learn your BMI to
determine if you are
a healthy weight.
Learn how.
DAY 23
Do you smoke?
If yes, talk with
your doctor about
developing a plan to
help you quit.
DAY 24
Track your
numbers. Order our
free wallet card to
record results from
your doctor and
stay on track to
achieving your heart
healthy lifestyle!
DAY 25
Muscle- and
bone-strengthening
activities are
important too!
Find sample
activities and
include them at
least 3 days/week.
DAY 26
Taking medication
for high blood
pressure? Try
these tips to
remember to
take your meds.
DAY 27
Set smart goals for
successful weight
management.
They should be
specific, attainable,
and forgiving!
DAY 28
You did it! Show off
your hard work by
sharing this badge.
DAY 16
Get 7-8 hours of
sleep every night.
Learn how.
DAY 17
Walk whenever
possible. Turn
off the TV, get off
the bus early, or
park farther away!
Learn more.
DAY 18
Get your heart
pumping! Aim for
150 minutes of
physical activity
a week.
DAY 19
Mental health is just
as important as
physical health.
Find your inner
Zen today through
meditation.
DAY 20
Start a food and
physical activity
journal to help you
stay on track.
Learn how.
DAY 21
Take a hike today
with your friends
instead of going out
to dinner! Take
your social focus
from food to
physical activity.
DAY 09
Use the DASH
eating plan to
create a heart
healthy diet.
Click here.
DAY 10
A portion is
different than
a serving. Learn
the right serving
sizes for each
food group.
DAY 11
Add herbs to
kick up the
flavor without
the salt (sodium).
Learn how.
DAY 12
Eating healthy is
good for you and
your family.
Check out these
tips on portions
and making healthy
choices.
DAY 13
Make sure half your
plate is fruits and
vegetables.
Learn how.
DAY 14
Take the stress out
of meal planning
and use our
sample heart
healthy menus.
Learn more.
DAY 02
Are you at risk for a
heart attack? Take
this quiz to find out.
Click here.
DAY 03
Make an
appointment with
your doctor to
discuss your risk for
heart disease.
Print these
questions for
your appointment.
DAY 04
One risk factor for
heart disease is high
blood pressure.
High blood pressure
affects your
heart—and your
brain, eyes, and
kidneys too!
Learn how.
DAY 05
What is “energy
balance”? Learn
how it will help you
stay at a healthy
weight for the
long term.
DAY 06
Learn about your
family health history
to see if you have
a higher risk for
heart disease.
Click here.
DAY 07
What’s HDL (“good”)
and LDL (“bad”)
cholesterol?
Learn what
your numbers
should be.
The Heart Truth and its logo are registered trademarks of the U.S. Department of Health and Human Services.
Squat it out. Do 1 minute of squats.
Make a heart healthy snack for the Big Game.
Sign up for our National Wear Red Day Thunderclap!
Schedule your annual physical.
Visit Smokefree.gov to take the first step in quitting smoking.
Make today a salt-free day. Use herbs for flavor instead of salt.
Sport red today for National Wear Red Day.
Go for the gold! Walk an extra 15 minutes today.
Plan your menu for the week with heart healthy recipes.
Aim for 30 minutes of physical activity today.
Calculate your body mass index (BMI).
Share your favorite inspirational quote with The Heart Truth
®
.
Give the elevator a day off and take the stairs.
Protect your sweetheart’s heart: Plan a heart healthy date.
Saturday Night Fever! Dance to your favorite song.
Stress less. Practice mindful meditation for 10 minutes.
Give Meatless Monday a try.
Add a stretch break to your calendar to increase your flexibility.
Swap the sweets for a piece of fruit for dessert.
Share a funny video or joke that makes you laugh.
Head to bed with enough time to get a full 8 hours of sleep.
Call three relatives and ask about your family health history.
Do 3 jumping jacks for every U.S. Gold Medal!
Take out a tape measure and find out the size of your waist.
March in place for 3 minutes to get your heart going.
Make half of your lunch and dinner plates vegetables.
See how many push-ups you can do in one minute.
Pay it forward and tell a friend about The Heart Truth.
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25
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27
28
2
3
4
5
6
7
8
9
10
28 Days to a
Healthy Heart
Share your success with #MyHeart28
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National
Wear
Red
Day
®
30 MINUTES
30 MINUTES
STRETCH
HA
HA
HA
HA
HA
HA
“ ”
The Heart Truth and its logo are registered trademarks of HHS.
National Wear Red Day is a registered trademark of HHS and AHA.
TELL A FRIEND
ABOUT
STRETCH
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Completed 6 November 2019

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