My Healthy Heart Booklet - UHC

My Healthy HeartLive every day the heart-healthy way.

My Healthy HeartStep up to a heart-smart lifestyle.If you could protect yourself fromheart disease — this country’s No.1killer — would you?How long did it take you to say yes?Maybe a second?For most of us, it’s a no-brainer.Still, wanting to protect your heartand knowing how are two differentthings. That’s where this bookletmay help.It’s your quick guide to living everyday in a heart-healthy way. Overtime, small changes may make ahuge difference in your health.Keeping the beat.The healthy habits you learn inthese pages may help you keepyour heart going strong — or helpreduce your heart attack risk.And you can share the bookletwith others too. Is a friend or familymember living with heart disease?Pass along this tool — and makeheart-smart choices together.Powerful, practical tips.Keep reading to discover: How eating well, moving moreand easing stress might helpyour heart.Make the mostof your secondchance.After a heart attack, it’simportant to take themedicines your doctorprescribes. They mayhelp treat the conditionsthat caused your heartattack — and lower yourrisk of having another. What your cholesterol and bloodpressure numbers may mean. What questions to ask yourdoctor about your heart health. How to spot heart attackwarning signs.Let’s get started!If you’ve already had a heart attackor other heart problem, you’ll findtips that may help protect your heartfrom more damage.Live every day the heart-healthy way2

My Healthy HeartWhat’s inside.41014611148121591316Wow! 12 facts you mightnot know about yourhardworking heart.Why hearts get sopumped about exercise.What to stock in yourheart-smart kitchen.Is your heart healthgoing up in smoke?Live every day the heart-healthy wayStress solutions:3 paths to ahappier heart.Doc, let’s have aheart-to-heart.Blood pressure:Is yours creeping up?Cholesterol:The good, the badand the big picture.Diabetes: An extrareason to loveyour heart.Slimming down.Ask yourself: Would youknow it’s a heart attack?More resourcesfor you.3

My Healthy HeartWow! 12 facts you might not knowabout your hardworking heart.A HEARTBEATis the sound of yourheart valves openingand closing.YOUR HEART WORKSTWICE AS HARD AT RESTAS YOUR LEG MUSCLESDO WHILE RUNNING.The mostcommon causeof faintingis a suddendrop in bloodpressure.EVERY DAY,YOUR HEARTBEATS ABOUT100,000TIMES.YOURHEARTIS A LITTLELARGERTHANYOURFIST.Your heart pumps 5 quarts of blood EVERY MINUTE.Sources: American Heart Association; Centers for Disease Control and Prevention; National Institutes of Health; World Health OrganizationLive every day the heart-healthy way4

My Healthy HeartHEART DISEASE ISTHE NO. 1 KILLERWORLDWIDE.A GOODLAUGHRELAXESBLOODVESSELWALLSFOR UPTO 45MINUTES.550,000ABOUTAMERICANS EVERY YEAR HAVE A FIRST HEART ATTACK.MENTEND TO HAVE THEIRFIRST HEART ATTACKSYOUNGER THANWOMEN DO — BY7YEARS ONAVERAGE.Heart diseasekills moreWOMENthan all formsof cancercombined —includingbreast cancer.FIT PEOPLE’S HEARTSTEND TO BEAT SLOWERTHAN THOSE OF LESSFIT PEOPLE.Sources: American Heart Association; Centers for Disease Control and Prevention; National Institutes of Health; World Health OrganizationLive every day the heart-healthy way5

My Healthy HeartWhy hearts get sopumped about exercise.Exercise is one of the best ways to help protect your heart. In fact,inactive people are nearly twice as likely to develop heart disease asthose who are active.*When you get your blood flowing and your lungs working, you give yourheart a great workout. Most healthy adults should aim for at least 2.5 hoursa week of moderate aerobic exercise — such as brisk walking.Sweat it out.Exercise isn’t just goodfor your body — it mightimprove your outlooktoo. So next time you’reworked up, considera workout.* Moderateexercise may help: Clear your mind —help you gainperspective.Ready to roll? Relieve stress.Let these three moves help fuel your heart-pumping journey! Reduce muscletension.See the next page*Source: National Heart, Lung, and Blood Institute. For safety’s sake, talk with your doctor beforesignificantly increasing your activity level.Live every day the heart-healthy way Release feel-goodhormones.6

My Healthy Heart1. F ocus on fun.You’re more likely tostick with activities youenjoy. So whether it’sbasketball, biking orwalking laps round amall, try to find fitnesspursuits that makeyou happy.2. Bring alonga buddy.Ask a friend to join yourheart-healthy mission —and cheer each otheron. Meet for walks andtalks. Or team up for afun run.3. S eize themoment.Throughout your day,find times to squeezein short bursts ofactivity. Aim for at least10 minutes at a time.Maybe that’s a quickstroll around the blockor calisthenics betweenloads of laundry.Live every day the heart-healthy way7

My Healthy HeartWhat to stock in your heart-smart kitchen.Stocking your pantry, fridge and cupboards with the good things your heartdeserves may help you eat healthier — and help lower your risk of heart disease.Focus on these five love-your-heart foods:1. Fruits and veggies.For a wide range of nutrients, go for a colorful medley of fresh produce. Youcan also stock up on fruits and vegetables that are frozen, canned or dried.Look for products that don’t have added sodium, fat or sugar.2. Whole grains.Select whole-grain breads, pastas, tortillas and breakfast cereals. Otheroptions to embrace wholeheartedly: brown rice, wild rice, bulgur, quinoa andoatmeal.3. Lean proteins.Smart choices include skinless poultry, seafood, and lean cuts of othermeats, such as round or loin. Some varieties of fish — such as salmon andtrout — offer heart-friendly omega-3 fatty acids too.*And how about being ready with a few meatless protein choices?You might choose beans, tofu, or unsalted nuts and seeds.4. Low-fat dairy products.Go fat-free or low-fat when it comes to milk, cheese, yogurt and otherdairy choices.5. Healthy oils.Reach for unsaturated, heart-healthy vegetable oils, such as olive, canola,corn, safflower or sunflower. But remember, they’re still high in calories — souse them with a light hand.*Certain people are encouraged to eat fish that is low in mercury. This includes women who may become pregnant, pregnant women, nursingmothers and young children. Learn more about mercury in fish.Live every day the heart-healthy way8

My Healthy HeartWhathappensafteryou stopsmoking?Is your heart healthgoing up in smoke?If you smoke, quitting is one of the best things you can do foryour heart. People who smoke are two to four times more likelyto develop heart disease than nonsmokers, according to theCenters for Disease Control and Prevention. The good news isthat as soon as you stop lighting up, your risk begins to go down— and continues to decrease with time.20 minutesYour bloodpressureand heartrate drop.1 year2 years3 years4 years5 years2–12 weeksYour circulationimproves. Yourheart attack riskstarts falling.Your risk ofstroke returnsto normal.1 yearYour extrarisk of heartdisease iscut in half.9 years5 years7 years6 yearsQuitting smoking helps more than your heart. It lowers your risk of lung,mouth and throat cancers too.10 years11 years12 yearsNeed help to quit?Talk with your doctor about resources and medications thatmay help.* And visit Smokefree.gov to learn more about howto quit for good.15 years14 yearsYour risk ofheart diseaseis that of anonsmoker’s.15 years*Check your benefit plan to see what services may be covered.Sources: American Heart Association; Centers for Disease Control and Prevention; National Heart, Lung, and Blood InstituteLive every day the heart-healthy way9

My Healthy HeartStress solutions: 3 paths to a happier heart.Stress is part of your body’s natural defense system. The fast-breathing, heart-pounding response to stressfulsituations helps prepare you for action. But episodes of intense stress or anger may trigger chest pain — oreven a heart attack.And chronic stress may harm the heart indirectly if you cope with it in unhealthy ways. Some people mightovereat, drink too much or smoke, for example.*Some stress is unavoidable. But there are healthy ways to manage it. Here are three techniques to try:1. Be proactive. De-clutter your day. Seeif you can cross out anytasks that aren’t musts — orbump them to another day. Put fuel in the tank.Do you see a stressfultomorrow ahead? Pack anutritious lunch — and hitthe pillow early.2. Soothe stress whenit strikes.3. R egroup andunwind. Take a breather. Closingyour eyes and taking slow,deep breaths can help yourelax. And it may even slowyour heart rate. Kick back for a few minutesafter a stressful day. Maybeenjoy a serene playlist —or just a quiet moment tocollect your thoughts. Take a quick stroll. Itmay ease tension in themoment — and it’s good foryour heart.** Connect. Talking with asupportive loved one orfriend may help you feelbetter. And it might help yousee challenges in new ways.*Moderate drinking means no more than one drink a day for women and no more than two for men. Some people should drink less — or not usealcohol at all.**For safety’s sake, talk with your doctor before significantly increasing your activity level.Live every day the heart-healthy way10

My Healthy HeartDoc, let’s havea heart-to-heart.Anyone can develop heart disease. But you’re more at risk if you havecertain health conditions, such as obesity, high cholesterol, high bloodpressure or diabetes. Take heart, though: Often these risks might beavoided or controlled with healthy habits and proper treatment.Talk with your doctor about your personal risk for heart disease — and thebest ways to keep your heart healthy.6 questions for your doctor.Here are some important heart-health questions you might ask your doctor.Take this list with you to your next checkup.1. What should my blood pressure be? How often should it be checked?2. What should my cholesterol and triglyceride levels be? How often shouldthey be checked?3. What’s a healthy weight for me?4. Should I be screened for diabetes? What should my blood sugar level be?5. What lifestyle changes would you recommend for me?6. Can you suggest any resources that could help me lose weight orstop smoking?Add your own questions or notes:Live every day the heart-healthy way11

My Healthy HeartBlood pressure:Is yours creeping up?People with blood pressure that’s higher thannormal usually feel fine. But high blood pressuredoes damage throughout the body. It may raisethe risk of heart failure, kidney disease andblindness — among other problems.So you need to get it checked to know whereyou stand. Your doctor can tell you what yournumbers should be — and how often to haveyours measured.*What do your numbers mean?Your blood pressure numbers are a measure ofthe force of your blood against your artery walls.The first number — systolic pressure — is whenyour heart is beating. The second number —diastolic pressure — is between beats, when yourheart is at rest.*Check your benefit plan to see what services may be covered.Blood pressure can vary.One slightly above-normal reading may not bea problem. But when readings on two or moreoccasions are elevated, it can be a concern —and a signal for action.Live every day the heart-healthy way12