FEBRUARY

LET’S BE HEART HEALTHY!

For the month of February, we will focus on heart health. The following pages contain verbiage, tips, a printable poster and other articles and resources that you can reference and share with your co-workers and

employees.

WHAT AND WHY:•Heart disease is the leading cause of death for both men and women. About 610,000 people die of heart disease in the United States every year–that’s 1 in every 4 deaths. Most of the factors that contribute to heart disease are within our control. This month we will spend time focusing on how to be more heart healthy. [INSERT INFORMATION ABOUT THIS MONTH’S ACTIVITY, WHERE TO SIGN UP AND HOW TO START.]

MORE:

• High blood pressure, high LDL cholesterol, and smoking are key heart disease risk factors for heart disease. About half of Americans (49%) have at least one of these three risk factors. Several other medical conditions and lifestyle choices can also put people at a higher risk for heart disease, including diabetes, overweight and obesity, poor diet, physical inactivity and excessive alcohol use

IDEAS FOR ACTIVITIES:

•Try one new heart healthy recipe this month.

•Consider hosting a staff potluck where everyone brings a heart healthy dish.

•Have your blood pressure checked. Once complete, employees can throw their name into a drawing for a simple prize.

•Park far away from the entrance to work, the grocery store and the mall. Use that as an opportunity to get in additional steps. Consider a challenge for the number of times employees do this.

•Take the stairs whenever possible.

ARTICLES:•Six Indulgent Ways to Help Protect Your Heart: http://www.smartbalance.com/nutrition/articles/20100726/six-indulgent-ways-help-protect-your-heart •The Truth About Emotional Stress and Your Heart: http://www.smartbalance.com/nutrition/articles/20100727/truth-about-emotional-stress-and-your-heart

OTHER RESOURCES:•American Heart Association’s Workplace Walking Program Kit (includes breakroom poster about snacks and other items for the office) https://www.heart.org/HEARTORG/HealthyLiving/WorkplaceHealth/EmployerResources/The-American-Heart-Associations-Workplace-Walking-Program-Kit_UCM_460433_Article.jsp#.VqY6nCpaT3A•Heart Attack Risk Assessment: https://www.heart.org/HEARTORG/Conditions/HeartAttack/HeartAttackToolsResources/Heart-Attack-Risk-Assessment_UCM_303944_Article.jsp#.VqY79ypaT3A•American Heart Associations’ Change Your Salty Ways poster: http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Sodium-Swap-Change-Your-Salty-Ways-in-21-Days-Infographic_UCM_455060_SubHomePage.jsp

THE MORE YOU KNOW! 25 TIPS, TIDBITS OF TRIVIA AND TWEETS ABOUT HEART HEALTH. SHARE ONE VIA EMAIL EACH DAY OR POST THEM NEXT TO THE

WATER COOLER.

1.Your heart is the strongest muscle of your body and beats about 100,000 times in one day in an average adult.

2.Smoking is one of the main causes of coronary heart disease. A year after giving up, your risk of a heart attack falls to about half that of a smoker.

3.People who volunteer tend to live longer than people who don’t. Volunteering reduces isolation and increases social connectivity.

4.Reducing salt intake can help lower blood pressure. Cook with herbs in place of salt, and make sure you read food labels to see just how much salt is in prepared foods.

5.People who sleep fewer than seven hours a night have higher blood pressure and higher levels of the stress hormone cortisol, making the arteries more vulnerable to plaque buildup.

6.Your heart rests between each beat. Over a normal lifespan, your heart stands still for about 20 years.

7.Your heart is about the size of your fist and weighs about as much as a softball.

MORE TIPS:

9.Put your hands to work and your mind will unwind. Engaging in activities like knitting, sewing, and crocheting helps relieve stress and helps your heart.

10.Dancing raises your heart rate, burns some calories and makes for a great heart-healthy workout.

11.Studies have shown that including fish high in omega-3 fatty acids into your diet can reduce the risk of heart disease by a third or more.

12.Rich, dark chocolate not only tastes delicious, the flavonoids it contains can help stave off heart disease.

13.Almonds, walnuts, pecans, and other tree nuts deliver a powerful punch for lowering your risk of cardiovascular and coronary heart disease.

14.Studies reported by the National Institutes of Health (NIH) show that owning pets can lower the rate of dying from heart disease and possibly improve heart and lung function.

15.Eliminating stress while driving will help lower your blood pressure.

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15.Your total cholesterol and HDL (good) cholesterol are among numerous factors your doctor can use to predict your lifetime or 10-year risk for a heart attack or stroke.

16.Research shows fruit-eaters have a lower risk for heart disease; load up on a variety for heart-protecting nutrients, such as anthocyanins (in berries), carotenes (in mango), and vitamin C (in citrus).

17.Studies show drinking alcohol (wine, beer, or spirits) boosts HDL, or "good" cholesterol levels. Red wine contains resveratrol, which may keep platelets from clumping, reducing heart-disease risk.

18.A recent Australian study found that eating full-fat cultured yogurt and cheese for three weeks can lower inflammatory markers linked to heart disease, compared with eating low-fat, non-cultured dairy.

19.Beans are as effective as oat bran in lowering cholesterol. Eat 3 cups of beans each week to reduce your risk of heart disease.

20.Blood pressure for an adult should normally be less than 120/80 mm Hg (less than 120 systolic AND less than 80 diastolic)

MORE TIPS:

21.A good belly laugh can send 20% more blood flowing through your entire body. One study found that when people watched a funny movie, their blood flow increased. That’s why laughter might just be the perfect antidote to stress.

22.When left untreated, high blood pressure can lead to heart attack and stroke. You should have your blood pressure levels checked a minimum of every 2 years and more frequently if you have a history of heart disease.

23.Reducing the amount of stress in your life can do your heart good. Spending as little as 15 or 20 minutes a day sitting quietly with slow, deliberate breathing can help you live a more calm and peaceful existence.

24.Researchers found that those who reported drinking four or more cups of coffee each day had an 18% lower risk of hospitalization for heart rhythm disturbances. Those who reported drinking one to three cups each day had a 7% reduction in risk.

25.A woman’s heart beats 78 beats per minute, where as a male’s heart beats about 70 beats per minute.

26.Most popular days for heart attacks – Monday mornings, Christmas, the day after Christmas, and New Year’s.

APPENDIX:

We can’t take all of the credit. In compiling this information, we referenced the following organizations and websites:

www.heart.orgwww.everydayhealthy.comwww.healthline.comwww.runnersworld.comwww.nhs.ukwww.hearthealthyonline.comwww.livestrong.comwww.webmd.comwww.fitnesshealthzone.com