February is recognized as American Heart Month and is an opportunity to spread awareness regarding heart disease prevention. The United States commemorates the 61st annual American Heart Month in February. President Lyndon B. Johnson, a heart attack survivor, originally declared this in 1964. The American Heart Association's Go Red for Women initiative will celebrate its eleventh anniversary on National Wear Red Day in 2025. Wearing red on this day helps spread the word about heart disease and motivates people to lead healthy lives. Both initiatives help spread the message of heart disease prevention as heart disease is the leading cause of death for women and men in America. One of the primary risk factors of heart disease is high blood pressure. High blood pressure puts nearly half of adults in America at risk for heart disease and stroke. Additional risk factors for heart disease include: smoking, family history, age, diet, physical inactivity, excessive alcohol intake, and poor sleep habits. At AMM, we strive to provide adequate care and education to all patients about heart disease risk and the importance of maintaining healthy habits.
“What other ways can I participate and maintain healthy habits?”
Get moving: Make an effort to engage in moderate aerobic activity for at least 150 minutes every week. such as water aerobics, riding, dancing, and walking.
Consume wholesome food: Consume a diet rich in whole grains, fruits, and vegetables and low in saturated fat and sodium.
Create a support group: Join friends in an online group to support one another with healthy habits
Verify your numbers: Check your blood pressure at home.
Talk with your provider: Ask your provider about your A1C, cholesterol, and blood pressure.
Participating in AMM Wellness Activities: Come Join Alliance Medical Ministry for Zumba on Mondays at 6 pm & Yoga on Tuesdays at 5 pm! Be on the lookout for our strength training and cooking classes as well!
Select foods that promote Heart Health!
These foods serve as the core components of a diet that promotes heart health.
Include vegetables like leafy greens, collard greens, kale, spinach, and cabbage. As well as broccoli, and carrots.
Incorporate fruits such as apples, bananas, oranges, grapes, grapes, prunes, and pears
Choose whole grains such as brown rice, oats, quinoa, and whole-grain bread.
Opt for fat-free or low-fat dairy options like milk, cheese, or yogurt.
Lean meats such as 95% lean ground beef, pork tenderloin, or skinless chicken or turkey
Select protein-rich foods: Fish that are high in omega-3 fatty acids. For example: salmon, tuna, and trout.
Eggs, Nuts, seeds, and soy products (like tofu)
Legumes including lentils, kidney beans, chickpeas, lima beans, and black-eyed peas
Using oils such as Canola, avocado, olive, sesame, sunflower, and soybean oils
Nuts like pecans, walnuts, almonds, and cashews.
Seeds such as sesame, sunflower, pumpkin, or flax
Interesting Heart Health Facts
The typical size of the heart is comparable to the size of a fist.
A woman's heart beats quicker than a man's,
The heart pumps about 2,000 liters of blood per day.
Women may suffer different heart attack symptoms than men.
In a day, your heart beats approximately 115,000 times.
Laughing is heart-healthy. It strengthens your immune system and reduces stress.
Your heart's valves open and close to produce the sound of your heart beating.
A "silent" heart attack is one that some people can have without even realizing it. They account for 1 in 5 heart attacks.
What are the warning signs of a heart attack?
If you begin to experience any of the warning symptoms of a heart attack, do not hesitate to seek medical attention. Some heart attacks are sudden and severe. Others begin slowly, with little pain or discomfort. Pay attention to your body and seek help/dial 911 if you begin to experience symptoms.
