Find someone in your friend group, at work, or in your family who also wants to reach or maintain a healthy weight. (If you ’ re overweight, even a small weight loss of 5 – 10 percent helps your health.) Check in with them regularly to stay motivated. Agree to do healthy activities, like walking or cooking a healthy meal, at the same time, even if you can ’ t be together. Share low - calorie, low - sodium recipes. Check out NHLBI ’ s Are You at Healthy Weight? fact sheet.
Eat Heart - Healthy
We tend to eat like our friends and family, so ask others close to you to join in your effort to eat healthier. Follow NHLBI ’ s Dietary Approaches to Stop Hypertension (DASH) eating plan. Research shows that, compared to a typical American diet, it lowers high blood pressure and improves cholesterol levels. Find delicious recipes at NHLBI ’ s Heart - Healthy Eating webpage.
Quit Smoking
To help you quit, ask others for support or join an online support group. Research shows that people are much more likely to quit if their spouse, friend, or sibling does. Social support online can help you quit. All states have quit lines with trained counselors — call 1 - 800 - QUIT - NOW (1 - 800 - 784 - 8669). You ’ ll find many free resources to help you quit, such as apps, a motivational text service, and a chat line at BeTobaccoFree.hhs.gov and Smokefree.gov. If you need extra motivation to quit, consider those around you: Breathing other people ’ s smoke, called secondhand smoke, is dangerous. Many adult nonsmokers die of stroke, heart disease, and lung cancer caused by secondhand smoke.
Manage Stress
Managing stress helps your heart health. Set goals with a friend or family member to do a relaxing activity every day, like walking, yoga, or meditation, or participate in an online stress - management program together. Physical activity also helps reduce stress. Talk to a qualified mental health provider or someone else you trust.
Improve Sleep
Sleeping 7 – 9 hours a night helps to improve heart health. De - stressing will help you sleep, as does getting a 30 - minute daily dose of sunlight. Take a walk instead of a late afternoon nap! Family members and friends: remind each other to turn off the screen and stick to a regular bedtime. Instead of looking at your phone or the TV before bed, relax by listening to music, reading, or taking a bath.
Track your Heart Health Numbers, Together
Keeping a log of your blood pressure, weight goals, physical activity, and, if you have diabetes, your blood sugar will help you stay on a heart - healthy track. Ask your friends or family to join you in the effort. Check out NHLBI ’ s My Heart Health Tracker. Visit www.hearttruth.gov for more information about heart health.
Page 26 | February 2025
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