This week series is offered at no cost to you with code GNC Evening sessions are available starting Wednesday, Feb. Make well-being work for you. Take a quiet moment to de-stress each day. Participate in minute live, virtual mediation sessions offered throughout the week.

Prioritize sleep in your day. Strive for at least 7 hours of sleep each night. Learn more about the importance of sleep as an essential component of health and well-being. If you smoke, quit or reduce how much you smoke. Not using tobacco is the best thing you can do for your heart and overall health.

In-person counseling is available through your primary care provider or behavioral therapist for all State Health Plan members.

Learn how to increase your quit success at the UNC Tobacco Treatment Program. Make this year, the year you become nicotine-free. Smile often. Smiling relieves stress and can improve your overall mood and the mood of those around you.

gov website belongs to an official government organization in the United States. gov website. Share sensitive information only on official, secure websites. Learn how to reduce your risk for heart disease. Find heart-healthy eating tips to reduce fat in the diet and lower cholesterol levels.

Find favorite African American recipes, including mac and cheese, okra, jambalaya, and barbecue chicken, prepared using heart healthy food substitutions.

What do your numbers mean? Learn about cholesterol and its health effects, plus ways to improve your cholesterol levels. Read this booklet for tips to improve heart health, including knowing your risk, being physically active, controlling blood pressure, and maintaining a healthy weight.

Discover the Dietary Approaches to Stop Hypertension DASH eating plan to gain better control of high blood pressure.

Find answers to frequently asked questions on the basics of good nutrition and healthy eating. Read the final recommendation statement on Vitamin, Mineral, and Multivitamin Supplements for the Primary Prevention of Cardiovascular Disease and Cancer , issued by the U.

Preventive Services Task Force. This statement applies to healthy adults who have no known nutritional deficiencies. These profiles provide detailed health status information relating to heart disease for specific minority populations:.

An official website of the United States government. Here's how you know. dot gov icon Official websites use. https icon Secure. Eating Too Much Salt? Ways to Cut Back HHS , Food and Drug Administration. Learn what steps you can take to reduce sodium in your diet.

Use these resources to talk to your health care team about how to reach your control goal. High blood pressure accounts for 1 in 5 deaths among women in the U. and is a major risk factor for cardiovascular disease. Be proactive about heart health and learn about the risk factors for high blood pressure.

Listen to your heart. Raise your voice. Protect your health. High blood pressure during and after pregnancy is a leading cause of maternal illness and death. Talk with your health care team about Aspirin, BloodPressure control, Cholesterol management, and Smoking cessation. High BloodPressure control is within your reach.

Review and share our materials for public health professionals to help your communities live healthier lives. Skip directly to site content Skip directly to search.

Español Other Languages. Resources for Individuals and Patients American Heart Month Print. Minus Related Pages. On This Page. Who Should Use This Toolkit? How Do I Use This Toolkit?

Tools and Resources for Patients Printable and Shareable Handouts Learn About High Blood Pressure Spread the Word Social Media Graphics. Printable and Shareable Handouts. Managing My Blood Pressure [PDF — KB] Patients can use this printable list of questions to ask their health care team to help them manage their blood pressure.

Also available en español [PDF — KB]. Health Conditions Heart-Healthy Foods: Shopping List. Follow these tips for heart-healthy eating: Eat less saturated fat.

Cut back on fatty meats and high-fat dairy products. Limit foods like pizza, burgers, and creamy sauces or gravy. Cut down on sodium salt. Read the Nutrition Facts label and choose foods that are lower in sodium.

Get more fiber. Eat vegetables, fruits, beans, and whole grains to add fiber to your diet. Vegetables and Fruits Eat a variety of vegetables and fruits — including options that are fresh, frozen, canned, or dried. Try: Fresh vegetables like tomatoes, cabbage, okra, edamame, and carrots Leafy greens like Romaine lettuce, spinach, bok choy, and kale Canned vegetables that are low in sodium Frozen vegetables without added butter or sauces, like broccoli or cauliflower Fresh fruits like apples, oranges, bananas, mangoes, guava, and papaya Canned, frozen, or dried fruit without added sugars Farmers markets are great places to buy vegetables and fruits that are in season.

You might try: Whole-grain bread, bagels, English muffins, and tortillas Whole-grain hot or cold breakfast cereals with no added sugar, like oatmeal or shredded wheat Whole grains like brown or wild rice, quinoa, or oats Whole-wheat or whole-grain pasta and couscous Proteins Choose a variety of foods with protein.

Try these healthy swaps: Vegetable oil canola, corn, olive, peanut, safflower, soybean, or sunflower instead of butter for cooking Low-fat or light mayonnaise instead of full-fat mayo Oil-based salad dressings like balsamic vinaigrette or Italian instead of creamy dressings like ranch Vegetable oils are usually healthy choices — just avoid coconut and palm oils, which are high in saturated fat.

Reviewer Information This content on a heart-healthy diet was adapted from materials from the National Heart, Lung, and Blood Institute. It focuses on implementing a small set of evidence-based priorities and targets that can improve cardiovascular health for all. Learn more about the initiative and explore the priority areas below to get resources to help you take action.

To help make communities strong and healthy, Million Hearts ® supports strategies for decreasing tobacco use, physical inactivity, and particle pollution exposure.

Learn More. Share these heart-healthy messages, PSAs, and graphics from our campaign partner toolkit. Encourage older adults to take charge of their heart health by taking small steps to lower their risk for heart disease and stroke.

Skip directly to site content Skip directly to search. Home About About Home Building Healthy Communities Tobacco Use Physical Activity Particle Pollution and Heart Disease. Aspirin or Anticoagulant Use Blood Pressure Control Cholesterol Management Smoking Cessation Cardiac Rehabilitation.

Self-Measured Blood Pressure SMBP Monitoring Hypertensive Disorders of Pregnancy Medication Adherence Health IT Municipalities Tool Kit.