If you worry that you or someone you love will get heart disease or even have a heart attack, it\u2019s understandable.<\/p>\n\n\n\n
Heart disease is the leading cause of death for men and women in the United States, according to the National Heart, Lung, and Blood Institute<\/a> (NHLBI).<\/p>\n\n\n\n Research shows you can lower your risk, particularly if you team up with family, friends or co-workers. This kind of social support may be the key to your success.<\/p>\n\n\n\n To mark American Heart Month, NHLBI, one of the National Institutes of Health, is inviting people across the country to team up and join #OurHearts, a national heart health initiative that encourages people to improve heart health together.<\/p>\n\n\n\n \u201cStudies show that having positive, close relationships and feeling connected to others benefits overall health, blood pressure, weight and more,\u201d said NHLBI\u2019s Dr. David Goff, director of cardiovascular sciences.<\/p>\n\n\n\n Consider these five tips that can help lower your risk of heart disease:<\/em><\/p>\n\n\n\n Risk #1: Inactivity<\/strong><\/p>\n\n\n\n Solution: Move more throughout your day. Aim for at least 150 minutes each week of physical activity. Build up to activity that gets your heart beating faster and leaves you a little breathless. If you\u2019re busy, try breaking your daily activity into 10-minute chunks.<\/p>\n\n\n\n Stay motivated: Make walking dates. Join a pickup soccer or basketball game. Join a fitness class with your neighbor. Grab a loved one and dance in your kitchen.<\/p>\n\n\n\n Risk #2: An unhealthy diet<\/strong><\/p>\n\n\n\n Solution: Consider an option like NHLBI\u2019s Dietary Approaches to Stop Hypertension (DASH) eating plan, which is free and scientifically proven to lower high blood pressure and improve cholesterol levels.<\/p>\n\n\n\n Stay motivated: Invite friends to cook up heart healthy recipes together. Start a lunch club at work and trade recipe ideas.<\/p>\n\n\n\n Risk #3: Smoking, even occasionally<\/strong><\/p>\n\n\n\n Solution: Quitting can be beneficial to your overall health, even if you\u2019ve smoked for years. Set a quit date and let those close to you know. If you\u2019ve tried quitting in the past, consider what helped and what made it harder.<\/p>\n\n\n\n \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Stay motivated: Ask your family and friends for support or join a support group. Find resources and connect with a trained counselor at 1-800-QUIT-NOW or smokefree.gov<\/a>.<\/p>\n\n\n\n Risk #4: Inadequate or poor quality sleep<\/strong><\/p>\n\n\n\n Solution: Sleeping 7-8 hours each night helps improve heart health. Try going to bed and waking up at the same time each day. Getting a 30-minute daily dose of sunlight may also improve sleep.<\/p>\n\n\n\n Stay motivated: Resist that late afternoon nap. Turn off all screens at a set time nightly. Relax by listening to music, reading or taking a bath.<\/p>\n\n\n\n Risk#5: Uncontrolled stress<\/strong><\/p>\n\n\n\n Solution: To help manage stress, try relaxation therapy and increase physical activity. Talk to a qualified mental health provider or someone you trust. De-stressing may also help improve sleep.<\/p>\n\n\n\n Stay motivated: Join a friend or family member in a relaxing activity like walking, yoga or meditation every day.<\/p>\n\n\n\n