The story of a professional football player suffering a heart condition while on the field has recently drawn national headlines, but it’s important at all times to prioritize heart health.  

According to the National Heart, Lung, and Blood Institute, heart disease is the leading cause of death in the U.S. 

Cardiovascular disease includes all types of diseases that affect the heart and blood vessels like hypertension, stroke, coronary heart disease, heart failure and peripheral artery disease. Coronary heart disease is when the arteries get clogged with plaque which restricts the flow of blood. 

The American Heart Association recognizes February as American Heart Month, a time when the nation spotlights heart disease. If heart disease runs in your family, you could be at an increased risk. 

Smoking is a risk factor, so take steps to stop smoking to improve heart health. Be physically active with activities you enjoy. This can also reduce stress, another factor for heart disease. Taking walks is a great place to start and you can get a kick start with Walk Kansas 2023.

Heart health can also be improved by eating more fruits, vegetables and whole grains each day. Cut back on high-fat foods and reduce sodium intake. Make small changes gradually, so it’s not overwhelming and difficult to stick to.

Additional self-care tips from the National Heart, Lung, and Blood Institute include:  • Self-monitor your blood pressure and know what the numbers mean for you. Know your blood sugar and cholesterol levels as well.

• Make healthy eating goals and simple changes to your diet for big benefits. 

• Sleep 7-8 hours a night. 

• Manage stress by doing things you enjoy. Examples include a warm bath, quiet time with a good book or funny movie.

• Who inspires you? Spending time with those people can improve your heart too. 

K-State Research and Extension’s Living Well Wednesday series recently had a webinar on hypertension. The webinar had great tips on taking care of your heart, learning how to self-monitor your blood pressure correctly, and ways to help reduce stress.

Check out the recording at: https://www.ksre.k-state.edu/fcs/livingwellwed/.

Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at 785-628-9430 or moniquek@ksu.edu.