Did you know that heart disease is the leading cause of death in the U.S.? In fact, according to the Centers for Disease Control and Prevention, a person dies every 34 seconds from cardiovascular disease. In observance of Heart Month in February, we have a few heart-healthy challenges for you to try.
MOTIVATING PUNCH CARDS
Turn your heart health goals into a sense of accomplishment and pride! Businesses typically use punch cards to win over loyal customers, but they’re taking off as a new social media trend to help people hold themselves accountable and track their goals, which range from reading more books to traveling to new cities.
Here’s how it works:
- Create cards with specific goals, like ‘Take 10 walks’ or ‘Dance for 30 minutes.’
- Each time you complete the habit, punch out the shape.
- Once the card is full, reward yourself with a treat, like new workout clothing or coffee from your favorite café.
The best part is you can customize these cards to fit your goals and rewards. Whether you’re committing to healthier eating, moving more, or prioritizing self-care, having tangible evidence of your progress can motivate you to keep showing up for yourself. And ultimately, following key health behaviors will improve and maintain your cardiovascular health, which helps lower the risk for heart disease, stroke, and other health issues.
So, if you want to take charge of your heart health, think of some heart-healthy actions you’d like to accomplish. Here are some ideas to help you get started:
Get moving challenge: One punch every time you hit your fitness goal for the day. It could be 30 minutes of walking, 15 minutes of dancing around your living room, or anything that gets you moving!
Healthy snacks challenge: Track the times you choose a nutritious snack over a highly processed one.
Hydration challenge: Whether your goal is to drink 8 cups a day, a certain amount per hour, or simply choosing water over soda, track it on your punch card!
Blank punch card: Customize this punch card with your own goals!
Here’s the printable version of the punch cards!
The American Heart Association (AHA) released its own month-long challenge last year, featuring different activities for each day. Here’s a peek at some:
GET 8 HOURS
Commit to 8 hours of sleep! The amount and quality of sleep can impact your eating habits, mood, memory, internal organs, and more. In fact, sleeping less than 7 hours consistently is linked to a range of health concerns, including diabetes, obesity, cardiovascular disease, and anxiety. So, make sure you get enough shut eye by:
- Increasing your physical activity throughout the day.
- Disconnecting from devices at least an hour before bedtime.
- Finding a relaxing routine before bed.
HABIT STACK
Add new habits onto your old ones every day, so they eventually stack up and help build a healthier lifestyle. AHA suggests adding some squats while you brush your teeth and then working in other exercises. Or, when you go out, park farther from the building so you can get in some more steps.
MEATLESS MONDAY
Cholesterol is essential to help your body make healthy cells, but when high levels of “bad” cholesterol build up in your arteries, that can raise the risk of heart disease. Cholesterol is only found in animal byproducts, including eggs and dairy. So, aim for Meatless Mondays to help reduce your risk of heart disease. Try some of our favorite vegetarian dishes:
- avocado egg salad sandwich
- buffalo tofu couscous bowls
- roasted cauliflower tacos
- vegetarian kimchi stew
Heart healthy lifestyle
Read below for ways to keep your heart health in check all year long:
5 steps to control your blood pressure
High blood pressure can be fatal, so it’s important to know your blood pressure reading and what you can do to keep things under control. Follow these five simple steps recommended by blood pressure experts from the American Heart Association, the American College of Cardiology, and the U.S. Centers for Disease Control and Prevention.
heart-healthy snacks
Try these heart-healthy snacks, which feature some easy swaps that are lower in saturated fats and added sugar.
how the heart breaks
Cardiovascular disease can come in many forms, each with its own unique characteristics and treatment. Here’s a primer from the American Heart Association on the various types of cardiovascular disease and their treatments.
support women on national wear red day
Heart disease and stroke cause 1 in 3 deaths among women each year – more than all cancers combined. Luckily, we can change that because 80% of cardiac and stroke events may be prevented with education and action. Show your support by wearing red on National Wear Red Day, this Friday, Feb. 6.
