February is National Heart Month, so what better time to make sure you and your loved ones are living heart-healthy?

It’s easy enough to wear the color, support the cause for a day, and return to your daily routine.

However, this month, consider taking steps towards a lifelong heart-healthy lifestyle.

Here are a few simple ways you can get started!

Learn CPR
According to a study done by the Sudden Cardiac Arrest Foundation, 1,000 people go into sudden cardiac arrest every day.

Sudden cardiac arrest is when the heart abruptly stops beating, resulting in the immediate loss of breathing and consciousness.

If it’s not treated immediately, death follows just moments later.

In the case of a heart emergency like this, there is no time to wait for an ambulance to arrive.

Survival rests in the hands of those present.

Knowing what to do in this situation, how to perform CPR, and where to locate the nearest AED is crucial.

The Red Cross offers virtual CPR classes that you can take with your roommates, family, or friends from the comfort and safety of your home.

Know The Symptoms Of A Heart Attack
The most common and well-known heart attack symptom is chest pain or discomfort that lasts for a few moments or comes and goes.

Second to that, is back, neck, jaw, or arm pain, and third is shortness of breath.

However, beyond that, the symptoms can present very differently in men and women.

Because of this, women often dismiss heart attacks as the flu or fatigue; a life-threatening mistake.

Women often have additional symptoms such as fatigue, weakness, cold sweats, nausea, vomiting, heartburn, or feeling dizzy or lightheaded.

Further, heart attacks in women don’t always include chest pains.

While these symptoms can present in men, they are far more common in women, and as such, present more of a threat.

It is important to know the symptoms so you can act on them.

If you think you’re having a heart attack, don’t hesitate.

The first thing you should do is call 911, then take an aspirin.

You can stock up on aspirin ahead of time by using an over the counter medicine delivery service.

This way, you don’t have to make an extra unnecessary stop at the grocery store during the pandemic.

Eat Healthier
Due to the pandemic, Americans are eating out less and cooking more.

This provides an opportunity to choose healthier options in your own kitchen.

Eating a balanced diet is crucial to maintaining heart health.

However, this does not mean going on the latest fad diet, but rather being more conscious about what you put into your body.

● Fruits and Vegetables: The common idiom, “eat the rainbow,” goes a long way when you’re building a heart-healthy diet.

Fruits and vegetables are high in nutrients your heart needs and in fiber.

● Whole Grains: Focus on choosing whole-grain options rather than refined grains.

Whole grain options of foods you already love are fairly accessible!

● Fats: Don’t avoid all food with fats, just the ones high in saturated and trans fats.

Instead opt to use healthy fats, such as fish, olive oil, canola oil, nuts, and seeds.

● Proteins: While you should absolutely prioritize protein, look to get it from low-fat options, such as fish, eggs, and lean meats.

● Sugars: Cut down on sugary drinks and snacks, and instead try turning to more natural options like fruits for sweets.

● Sodium: Avoid foods with high sodium and try not to use much salt in your cooking.

Lowering your sodium intake can help lower your blood pressure.

Exercise More
The heart is a muscle, and as such, needs exercise.

Regular exercise strengthens the heart, increases its efficiency, lowers blood pressure, and helps it keep blood oxygen levels high.

To strengthen your heart, focus on finding and developing a routine that you enjoy and can do safely while still socially distancing.

Do you hate working out?

Fear not!

Exercising regularly doesn’t mean you have to go to the gym every day.

Things like walking along your road, going for hikes, and biking are all great ways to get moving.

If it’s too cold or you’d rather stay inside, taking a virtual yoga class is a great way to stay active at home.

Quit Smoking
Did you know that smoking doesn’t just affect the lungs?

Smoking actually increases blood pressure, heart rate, and can cause irregular rhythms.

These symptoms put you at a higher risk for stroke and heart disease in the future.

Further, secondhand smoke poses a similar risk to those around smokers.

There are many resources out there to provide support as you quit smoking, but the responsibility ultimately is on you.

Choose a quit date and make a plan to stick to it.

February is a great time to learn how to care for your heart, but don’t stop there!

Challenge yourself and your loved ones to build heart-healthy habits that’ll last a lifetime.