it’s what makes everything else in the body work.

But take heart! This all-important organ is well equipped for the task. To take care of your ticker, check out a few tips, risk factors and treatments—and see how Hy-Vee can help.

10 amazing tips for a healthy heart

Heart disease has been the number one killer of Americans for more than a century. Fortunately, there are ways to prevent or treat this troubling disease.

1

Eat Healthy

Enjoy well-balanced meals that include fruits, vegetables, whole grains and sources of protein and calcium. Cut down on sugar, salt and fats and aim for five servings of fruits and vegetables per day. Find more at myplate.gov

2

Live an Active Life

Strive for a minimum of 150 minutes a week of moderate aerobic activity, such as walking briskly. If you have a stationary job, make a point to get up and move for 5 minutes every hour.

3

maintain a healthy weight

The body mass index (BMI), a measure of body fat based on height and weight, should fall between 18.5 and 24.9. To calculate yours, go to nhlbi.nih.gov and enter “BMI” in the search box.

4

control blood pressure

High blood pressure, or hypertension, is called the silent killer because it often has no symptoms. Check your blood pressure regularly and work with your doctor to lower it if needed.

5

watch the alcohol

Heavy alcohol consumption can cause high blood pressure, abnormal heart rhythms and even can damage the heart muscle. If you drink alcohol, the recommended limit is one drink per day for women, two for men.

6

avoid smoking

Smoking is a major risk factor for heart disease, and secondhand smoke also raises the risk. Avoid both. If you are a current smoker and wish to quit, talk with a Hy-Vee pharmacist about the Quit for Good program.

7

reduce salt and sugar

Too much sodium can lead to high blood pressure, while too much sugar can cause inflammation. Look for foods that have reduced sodium and less added sugar.

8

lower cholesterol levels

When you have too much cholesterol, it can build up inside blood vessels and clog them over time, leading to heart disease. Have your cholesterol checked regularly and work to lower levels through exercise, healthy eating and medications, if necessary.

9

prevent/treat diabetes

Diabetes heightens risks for heart disease. More than 10 percent of the U.S. population has diabetes and 35 percent of U.S. adults have prediabetes. Check blood glucose levels regularly—Hy-Vee Pharmacy offers A1C tests and biometric screenings—and work with your health care team to prevent or treat the disease.

10

MANAGE STRESS

Stress can cause serum cortisol to raise your blood pressure, so find ways to relax. Meditation, mindfulness, breathing exercises, walking, getting out in nature and listening to music are some effective ways to de-stress.

RISK Factors

These health factors and behaviors raise the risk of heart disease and stroke.

Smoking. Smokers lose at least 10 years of life expectancy compared to those who never smoked.

Activity Level. More than 25% of U.S. adults are not active in their leisure time.

Nutrition. Fewer than 1 in 10 Americans eat enough produce.

Weight. About 42% of American adults are obese or overweight.

Cholesterol. More than 38% of U.S. adults have cholesterol higher than recommended.

Diabetes. Close to 10% of U.S. adults have been diagnosed with this disease.

Blood Pressure. Approximately 47% of American adults have high blood pressure.

32%

of all deaths worldwide are caused by heart-related diseases such as heart attack and stroke. – World Health Organization (WHO)

worried about your heart?

A doctor may recommend these tests.

ELECTROCARDIOGRAM or ECG/EKG, records electrical signals in the heart to identify abnormal heart rhythms.

STRESS TEST raises the heart rate with exercise or medicine to see how the heart responds.

CT SCAN or cardiac computerized tomography scan, collects X-ray images of the heart and chest.

CARDIAC CATHETERIZATION measures pressures in heart chambers and restrictions in blood flow through the heart, blood vessels and valves.

what to do after a heart attack

Most people survive their first heart attack and have many more productive years ahead of them, according to the American Heart Association. However, they will need to make changes in their lives based on how badly the heart was damaged and what their doctor advises.

TREATMENT This includes medications, lifestyle modifications and sometimes surgical procedures such as stents or open-heart surgery.

REST Depending on the severity of the heart attack, most people go back to work anywhere from two weeks to three months after their heart attack. Their doctor will determine whether their job is suitable for a heart attack survivor.

REHABILITATION Cardiac rehabilitation programs help people improve their health and well-being through lifestyle changes. These medically supervised programs include education for heart-healthy living, exercise training and counseling to reduce stress or deal with the depression that may affect heart attack survivors.

hy-vee can help

Look to hy-vee for all your needs, from heart-healthy foods to health clinics.

PHARMACY Hy-Vee makes it easy to get your heart medications with automatic refill reminders, drive-thru pharmacies, delivery and more than 990 pharmacists.

SCREENINGS Hy-Vee clinics and Healthy You Mobiles offer biometric screenings to identify potential risk factors for heart disease, such as high blood pressure and cholesterol.

DIETITIAN SERVICES Hy-Vee dietitians offer personal nutritional counseling and virtual store tours to help you find the heart-healthy foods you need.

dietitian’s picks @ Hy-vee

In addition to fresh fruit and vegetables, Hy-Vee Dietitian Kristina Swanson recommends these convenient items that are higher in nutrients and lower in sodium, sugar or fat.

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• Boneless skinless chicken breast • Cod and other white fish • Morning Star spicy black bean burger • Salmon • 93%-lean ground turkey or beef

Meat & Seafood

• Enlightened Bada Bean Bada Boom • Full Circle salt-free rice cakes • Gourmet Nut Power Up antioxidant mix • Hy-Vee lightly salted popcorn • Hippeas Puffs

Snacks

• BodyArmor Lyte • Kombucha • Orange juice with vitamin D • Skim or 1% reduced-fat milk • Sparkling water • Unsweetened tea • 100% fruit juice

Drinks

• Avocado oil • Banza pasta • Lentils • No-salt-added beans • Nuts (unsalted walnut/almond) • Oats • Seeds (chia/flax/hemp)

Pantry Items

• Bolthouse Farms yogurt-based salad dressings • Chobani Complete Greek yogurt • Egg Life wraps • Egg whites • Reduced-sodium cottage cheese • Tofu

Refrigerated

• Edamame • Frozen fruit & vegetables • Hy-Vee Steam in Bag Protein Blend • Kodiak Cakes Power Waffles • Yasso frozen yogurt bars

Frozen

VIEW SOURCES

MAYO CLINC Heart Disease Diagnosis Heart-healthy Diet: 8 steps to prevent heart disease HEART.ORG 2021 Heart Disease and Stroke Statistics Heart Attack Recovery FAQs How to Help Prevent Heart Disease At Any Age

CDC.GOV Poor Nutrition 1900-1999: Decline in Deaths from Heart Disease and Stroke NEJM.ORG 21st-Century Hazards of Smoking and Benefits of Cessation in the United States WHO.INT Cardiovascular diseases (CVDs) HEALTH.GOV Keep Your Heart Healthy