february 2014 heart smart calendar - 28 days to a healthier heart
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DESCRIPTIONUMass Memorial Heart & Vascular Center of Excellence is giving you 28 ways to help you achieve optimal heart health all year-long. These daily tips will help you improve your health and get you on track for a heart smart 2014. Visit http://www.umassmemorial.org/heart for more information. To make an appointment: http://cardiovascular.umassmemorial.org/make-appointment To find a cardiologist: http://bit.ly/Lf8GzQ
Heart Month Calendar
1 Know your risk.
• Knowing what causes heart disease and how you can prevent it can help you live a longer, healthier life. Take this quiz to find out more about reducing your risk for heart disease.
2 CPR can save a life.
• Sudden cardiac arrest is one of the leading causes of adult death in the US. Knowing CPR (cardiopulmonary resuscitation) may help you save someone’s life. Take this quiz to see what you know about CPR.
3 Snack the sensible way.
Snacking isn’t “bad” if you do it inmoderation. Empower yourself to make healthychoices. Need some ideas? Check out this list ofheart healthy snack ideas from UMass Medical
School’s Center for Applied Nutrition.
4 Lose the Extra Pounds.
• Just a few extra pounds can put unnecessary stress on your heart and arteries. Your Body Mass Index (BMI) is a good indicator of if you need to lose weight. Find out your BMI today with this calculator.
5 See the wizard for better health.
• Asses your risk factors and what steps you can take to improve your heart health. Use our Heart Disease Risk Factors Multimedia Wizard Tool.
6 Questions about your heart health?
• Don’t wait to tackle heart or vascular disease. Call 800-UMassMD or request an appointment online and see a UMass Memorial cardiologist within 48 hours.
7 Commit to quit.
• If you are a smoker, quitting smoking improves your health, no matter how long you’ve smoked or how old you are. Use this checklist to help you get started.
8 Monitor your cholesterol intake.
• Cholesterol is essential to life. But too much cholesterol in the blood is linked to heart disease and stroke. Watch this Cholesterol animation to learn how cholesterol works in the body and what steps you can take to keep yours in check.
9 Get a checkup.
• Doctors don’t just treat conditions or diseases; they also offer screenings & preventive care. Knowing your risk can help you make lifestyle changes in areas that need improvement. Call your primary care provider today.
10 Stress less.
• Stress can harm your heart and sometimes the symptoms of stress mimic heart disease. If you think you might be experiencing stress, this assessment can help you identify its effects on you.
11 Go to sleep.
• If you average less than 8 hours of sleep a night, you could be putting your heart at risk. See how much you know about snoozing by taking this quiz.
12 Get your heart pumping.
• Aim for a total of 150 or more minutes of moderate-intensity activity each week. For best results, do at least 10 minutes each time.
Check out these 8 ways to exercise your way to a healthier heart.
13 Hear from our heart health experts.
• Our experts separate the fact from fiction when it comes to heart conditions and heart health. Visit our Heart Health channel on YouTube.
14 Be heart-smart when dining out.
• On any menu, some choices will be better for you than others. Check out some of the heart smart menu choices listed here. Keep them in mind the next time you go out to eat.
15 Monitor your blood pressure.
• Do you know your blood pressure numbers? Knowing if you have high blood pressure can literally save your life. Take our Blood Pressure Quiz and have your blood pressure checked.
16 Eat right, feel better.
• Start the new year off on the right foot with this list of heart healthy recipes for the whole family. A balanced diet can make you feel great.
17 Everything in moderation.
• Read about the latest information on the effects of alcohol on your heart in this article, then take this Alcohol Use Assessment to make sure your alcohol consumption isn’t putting you at risk for heart disease.
18 Subscribe to Pressure Points.
• Stay up on the latest heart healthy happenings, news and tips from the UMass Memorial Health Care Heart & Vascular Center of Excellence. Sign up for our enewsletter today.
19 Slow down.
• Learning what brings on stress in your life is the first step toward managing it. This assessment will help you identify your life "stressors." Take our Stress Trigger Assessment quiz
20 Pin your way to better heart health.
• Check out our Heart Health board on Pinterest for heart healthy tips, recipes, exercise ideas, infographics and more!
21 Get the facts on fat.
• You need to consume some fat to maintain good nutrition, but many Americans eat more fat than they need. Take this quiz about fats and see how much you really know about the fats that lurk in your food.
22 Determine your target heart rate.
• Your target heart rate is the range at which sustained physical activity—running, cycling, swimming laps, or any other aerobic exercise—is considered safe and effective. It is a percentage of what your maximum heart rate should be.
23 Aerobics: no headband required.
• Exercise is a lot more than an energy booster and a stress reliever. It also strengthens your heart muscle, lowers your blood pressure and cholesterol, and burns calories. Get started today!
24 Attend a seminar.
• UMass Memorial holds several free community programs over the course of the year including many on heart health. Join our mailing list – need link and stay connected.
25 Get your kids moving now.
• You may think of heart disease as a problem for adults, not your young children. But diet and exercise habits started in childhood can begin a lifetime of heart health . . . or a lifetime of heart damage.
26 Women are special.
• As a woman, do you know what your risk is for developing heart disease? You might be surprised. Take this quiz or schedule an appointment with our Women’s Heart Health Program to see what steps you can take to prevent heart disease.
27 Prevent and treat Afib.
• Atrial Fibrillation (Afib) is the most common arrhythmia. It can lead to heart failure and stroke. Learn from our experts in this in-depth Health Watch about how Afib is treated.
28 Make those healthy changes last.
• Think you need more than 28 days to make a difference in your health? Follow this Twelve Week Guide to a Heart-Healthy Lifestyle and be on the road to better health and a longer life.