American Heart Month Awareness
February is American Heart Month
In February 2023, American Heart Month will be observed to increase people’s awareness of the burden of heart disease. The leading cause of death in the United States among men and women, heart disease also significantly affects individuals’ health and well-being. During this month, organizations, individuals, and communities join together to raise funds and rally around those who are affected by heart-related illnesses. In this blog post Learn more about the signs and symptoms, risk factors and ways you can reduce your own risk during America Heart Month awareness in 2023.
The American Heart Association and the National Heart, Lung, and Blood Institute began American Heart Month in 1963 to raise public awareness about the dangerous impact of heart disease. The observance has since extended to include activities and initiatives that foster heart health while striving to decrease the occurrence of cardiovascular diseases. In 2023, we will be celebrating the 60th anniversary of this important message to the public.
This campaign seeks to raise awareness of heart disease risks and warning signs, as well as encourage positive lifestyle changes to support better heart health. To reduce the chances of developing heart problems, it is essential to look into risk factors such as high blood pressure, smoking, physical inactivity, and obesity. In addition, a family history of heart disease should be taken into consideration for those at higher risk of the condition. During American Heart Month we urge everyone to take action against the potential threat of heart disease and lead a healthy life.
The American Heart Association (AHA), Centers for Disease Control and Prevention (CDC), National Institute of Health (NIH), and Other Healthcare Institutions mark American Heart Month to promote heart health and raise awareness of the cardiovascular disease.
During this month-long observance, hospitals, organizations, and individuals join together to host a multitude of activities designed to increase knowledge and support for cardiovascular health. These activities range from blood drives and walk to healthcare workshops and health fairs. Additionally, the first Friday of American Heart Month has been designated as National Wear Red Day; an initiative during which participants are encouraged to wear red in solidarity with those who have been affected by heart disease.
2023 marks the annual American Heart Month, a time dedicated to raising awareness about the dangers of heart disease and stressing the importance of taking proactive steps toward heart health. Individually, this could include eating a healthier diet, getting more exercise, or quitting smoking. Together it could mean spreading the word to friends and family about the risks of heart disease, supporting research organizations, and promoting overall wellness.
How to Celebrate American Heart Month?
1. Learn about Heart Disease Risk factors and warning signs:
Celebrate American Heart Month by educating yourself about the risk factors and warning signs of heart disease. Knowing the risk factors for cardiovascular disease and the signs that may indicate a problem can help you take steps to reduce your risks and promote your heart health.
To observe this special occasion, consider scheduling a doctor’s appointment for yourself and/or family members to have their blood pressure, cholesterol, and other important cardiovascular markers checked and monitored. A consultation with your physician can also provide invaluable tips on incorporating healthier lifestyle changes that can help improve your individual heart health.
3. Make Heart Healthy lifestyle changes:
During this month, focus on taking steps to reduce your risk of developing heart disease. Here are a few tips: stay active with regular exercise, eat a balanced diet, quit smoking if you are a smoker, and manage stress by engaging in activities like yoga or meditation. By following these simple steps, you can make American Heart Month a time of celebration and healthy living!
4. Wear red on National Wear Red Day:
Celebrate American Heart Month by participating in National Wear Red Day! On the first Friday of February, break out your best red attire and proudly display your support for the fight against heart disease. Invite others to get involved as well – the more people that join in, the better!
5. Get involved in Community events:
Celebrate American Heart Month this February by getting involved in your local community! Look out for local events such as walks, health fairs, and educational workshops geared towards promoting heart health and raising awareness about heart disease. Participating in activities like these is a great way to do your part to prevent or manage heart disease.
6. Donate to Heart Health organizations:
Celebrate American Heart Month by making a donation to a charity or organization that works to improve heart health. This can include anything from sponsoring research to providing educational resources about cardiovascular health, to advocating for stronger policies that promote heart wellness. Your contributions can make a real difference in the lives of millions of people!
7. Spread the word:
Start by informing your friends and family about heart disease and how they can get involved. From eating heart-healthy meals to exercising more, there’s plenty that can be done to reduce the risk of various forms of heart problems. Sharing this valuable information with those around you is a great way to contribute to American Heart month!.
7 Days Heart Healthy Meal Planning
If you are looking for ways to help keep your heart healthy, meal planning is one of the best steps you can take. A heart-healthy diet should be rich in whole, nutrient-dense foods such as fruits and vegetables, lean proteins, whole grains, and healthy fats while limiting processed foods and unhealthy fats. Crafting a nutritious and balanced diet can not only improve one’s cardiovascular health but also promote overall wellness.
A healthy diet plays a crucial role in maintaining a healthy heart. This 7-day heart-healthy meal planning is designed to provide your body with the nutrients it needs to function efficiently and reduce the risk of heart disease.
Heart Healthy Meal Plan with shopping list
Here is a sample 7-day heart healthy meal plan with a corresponding shopping list:
Day 1:
- Breakfast: Oatmeal with banana and almond milk.
- Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, and avocado.
- Dinner: Baked salmon with quinoa and steamed vegetables.
Shopping List:
- Oatmeal
- Bananas
- Almond milk
- Chicken breast
- Mixed greens
- Cherry tomatoes
- Avocado
- Salmon fillet
- Quinoa
- Vegetables (e.g. carrots, broccoli, green beans)
Day 2:
- Breakfast: Whole grain toast with peanut butter and berries.
- Lunch: Veggie wrap with hummus, mixed greens, and roasted vegetables.
- Dinner: Grilled turkey burgers with sweet potato fries.
Shopping List:
- Whole grain bread
- Peanut butter
- Berries
- Whole grain tortillas
- Hummus
- Mixed greens
- Roasting vegetables (e.g. zucchini, bell peppers, eggplant)
- Ground turkey
- Sweet potatoes
Day 3:
- Breakfast: Greek yogurt with granola and berries.
- Lunch: Vegetable soup with whole grain crackers.
- Dinner: Baked chicken with brown rice and steamed broccoli.
Shopping List:
- Greek yogurt
- Granola
- Berries
- Vegetables (e.g. carrots, celery, onions)
- Whole grain crackers
- Chicken breast
- Brown rice
- Broccoli
Day 4:
- Breakfast: Smoothie with almond milk, spinach, and frozen fruit.
- Lunch: Grilled shrimp with mixed greens and brown rice.
- Dinner: Lentil soup with whole grain bread.
Shopping List:
- Almond milk
- Spinach
- Frozen fruit
- Shrimp
- Mixed greens
- Brown rice
- Lentils
- Whole grain bread
Day 5:
- Breakfast: Scrambled eggs with whole grain toast and avocado.
- Lunch: Tuna salad with mixed greens and whole grain crackers.
- Dinner: Grilled vegetable skewers with brown rice.
Shopping List:
- Eggs
- Whole grain bread
- Avocado
- Tuna
- Mixed greens
- Whole grain crackers
- Grilling vegetables (e.g. bell peppers, mushrooms, onions)
- Brown rice
Day 6:
- Breakfast: Whole grain cereal with almond milk and fruit
- Lunch: Grilled chicken with mixed greens and roasted potatoes
- Dinner: Vegetable stir fry with tofu and brown rice
Shopping List:
- Whole grain cereal
- Almond milk
- Fruit
- Chicken breast
- Mixed greens
- Potatoes
- Tofu
- Stir fry vegetables (e.g. carrots, bell peppers, snap peas)
- Brown rice
Day 7:
- Breakfast: Whole grain pancakes with fruit and yogurt
- Lunch: Grilled salmon with mixed greens and quinoa
- Dinner: Tomato soup with whole grain bread and a side salad
Shopping List:
- Whole grain pancake mix
- Fruit
- Yogurt
- Salmon fillet
- Mixed greens
- Quinoa
- Tomatoes
- Whole grain bread
- Salad greens
This is just a sample heart healthy meal plan and serving sizes may vary depending on individual calorie needs. It’s important to talk to a healthcare professional before making any major changes to your diet.
