Join the #OurHearts Movement

February is American Heart Month!

Did you know that people who have close relationships at home, work, or in their community tend to be healthier and live longer? One reason, according to the National Heart, Lung, and Blood Institute (NHLBI), is that we’re more successful at meeting our health goals when we work on them with others. NHLBI launched the #OurHearts movement to inspire us to protect and strengthen our hearts with the support of others.

Here are some facts, how-to tips, and resources to inspire you to join with others, even if you can’t be physically together, to improve your heart health.

Heart disease is the leading cause of death for both men and women in the United States. Most middle-aged and young adults have one or more risk factors for heart disease, such as diabetes, high blood pressure, high cholesterol, or being a smoker or overweight. Having multiple risk factors increases your risk for heart disease.

Why Connecting is Good for Your Heart

Feeling connected with others and having positive, close relationships benefit our overall health, including our blood pressure and weight. Having people in our lives who motivate and care for us helps, as do feelings of closeness and companionship.

Follow these heart-healthy lifestyle tips to protect your heart. It will be easier and more successful if you work on them with others, including by texting or phone calls if needed.

• Be more physically active.
• Maintain a healthy weight.
• Eat a nutritious diet.
• Quit smoking.
• Reduce stress.
• Get 7-9 hours of quality sleep.
• Track your heart health stats.

You don’t have to make big changes all at once. Small steps will get you where you want to go.

Move more

Invite family, friends, colleagues, or members of your community to join you in your efforts to be more physically active:

• Ask a colleague to walk “with you” on a regular basis, put the date on both your calendars, and text or call to make sure you both get out for a walk.
• Get a friend or family member to sign up for the same online exercise class, such as a dance class. Make it a regular date!
• Grab your kids, put on music, and do jumping jacks, skip rope, or dance in your living room or yard.

How much is enough? Aim for at least 2½ hours of physical activity each week—that’s just 30 minutes a day, 5 days a week. In addition, do muscle strengthening exercises 2 days a week. Can’t carve out a lot of time in your day? Don’t chuck your goal, chunk it! Try doing 10 minutes of physical activity at least three times a day. NHLBI’s Move More fact sheet has ideas to get and keep you moving.

Aim for a healthy weight

Find someone in your friend group, at work, or in your family who also wants to reach or maintain a healthy weight. (If you’re overweight, even a small weight loss of 5–10 percent helps your health.) Check in with them regularly to stay motivated. Agree to do healthy activities, like walking or cooking a healthy meal, at the same time, even if you can’t be together. Share low-calorie, low-sodium recipes. Check out NHLBI’s Aim for a Healthy Weight web page.

Eat heart-healthy

We tend to eat like our friends and family, so ask others close to you to join in your effort to eat healthier. Follow NHLBI’s Dietary Approaches to Stop Hypertension (DASH) eating plan. Research shows that, compared to a typical American diet, it lowers high blood pressure and improves cholesterol levels. Find delicious recipes at NHLBI’s Heart-Healthy Eating web page.

Quit smoking

To help you quit, ask others for support or join an online support group. Research shows that people are much more likely to quit if their spouse, friend, or sibling does. Social support online can help you quit. All states have quit lines with trained counselors—call 1-800-QUIT-NOW (1-800-784-8669). You’ll find many free resources to help you quit, such as apps, a motivational text service, and a chat line at BeTobaccoFree.hhs.gov and Smokefree.gov.

If you need extra motivation to quit, consider those around you: Breathing other people’s smoke, called secondhand smoke, is dangerous. Many adult nonsmokers die of stroke, heart disease, and lung cancer caused by secondhand smoke.

Manage stress

Managing stress helps your heart health. Set goals with a friend or family member to do a relaxing activity every day, like walking, yoga, or meditation, or participate in an online stress-management program together. Physical activity also helps reduce stress. Talk to a qualified mental health provider or someone else you trust.

Improve sleep

Sleeping 7–9 hours a night helps to improve heart health. De-stressing will help you sleep, as does getting a 30-minute daily dose of sunlight. Take a walk instead of a late afternoon nap! Family members and friends: remind each other to turn off the screen and stick to a regular bedtime. Instead of looking at your phone or the TV before bed, relax by listening to music, reading, or taking a bath.

Track Your Heart Health Stats, Together

Keeping a log of your blood pressure, weight goals, physical activity, and if you have diabetes, your blood sugars, will help you stay on a heart-healthy track. Ask your friends or family to join you in the effort. Check out NHLBI’s My Heart Health Tracker.

Visit #OurHearts for inspiration on what others around the country are doing together for their heart health. Then join the #OurHearts movement and let NHLBI know what you’re doing to have a healthy heart. Tag #OurHearts to share how you and your family and friends are being heart healthy. For more information about heart health, visit www.heartttruth.gov.

Heart attacks and strokes are catastrophic, life-changing, and all too common—yet most are preventable. Alarmingly, more than 800,000 of these events happened to adults ages 35–64 in 2016. Many opportunities to spot and treat risk factors, such as identifying people with undiagnosed high blood pressure and improving physical activity, are missed every day.

Visit cdc.gov/vitalsigns to read and share the latest Vital Signs report, which provides important details about people at risk, including:

• Americans ages 35–64 are less likely to use aspirin or statins when indicated, and only about half of them have their blood pressure under control.
• Blacks/African Americans are more likely than whites to develop high blood pressure—especially at earlier ages—and are less likely to have it under control.
• People with mental health and/or substance use disorders use tobacco more frequently.
• People who have already had one heart attack or stroke are at high risk for a second.

Million Hearts^® is a national initiative with a network of partners focused on preventing 1 million heart attacks, strokes, and other cardiovascular events by 2022. By supporting actions to take small daily steps at the personal, community, and system levels, people and professionals can have a major impact in reducing rates of heart attack and stroke.

We at East Jordan Family Health Center are proud to partner with Million Hearts^® to help prevent 1 million heart attacks and strokes by 2022. Learn more about Million Hearts^® 2022 by visiting http://millionhearts.hhs.gov/external icon.