Focus on the 'Essential Eight' for better heart health

In celebration of American Heart Month — and a heart-felt desire to reduce cardiovascular disease in our community — Salem Health has developed a toolkit to start a movement of heart-healthy habits and lifestyle changes. We’re calling it the Essential Eight.

Modeled after — and in support of — the American Heart Association’s definition of ideal cardiac health, our Essential Eight toolkit is designed to remind and encourage you to participate in local classes, activities, and resources that can help you improve in the eight risk factors linked to cardiovascular disease:

Blood pressure

High blood pressure is a major risk factor for heart disease and stroke. When your blood pressure stays within healthy ranges, you reduce the strain on your heart, arteries and kidneys.

Download blood pressure guide

Cholesterol

High cholesterol contributes to plaque buildup, which can clog arteries and lead to heart disease and stroke. By controlling your cholesterol, you are giving your arteries their best chance to remain clear of blockages.

Download cholesterol guide

Blood sugar

Most of the food we eat is turned into glucose that our bodies use for energy. Over time, high levels of blood sugar can damage your heart, kidneys, eyes and nerves.

Download blood sugar guide

Physical activity

Living an active life is one of the most rewarding gifts you can give yourself and those you love. Simply put, daily physical activity increases your length and quality of life.

Download physical activity guide

Diet

A healthy diet is one of your best weapons for fighting cardiovascular disease. When you eat a heart-healthy diet, you improve your chances of feeling good and staying healthy — for life!

Download diet guide

Bodyweight

When you shed unnecessary weight, you reduce the burden on your heart, lungs, blood vessels and skeleton. You give yourself the gift of active living, you lower your blood pressure and you help yourself feel better, too.

Download bodyweight guide

Smoking

Cigarette smokers have a higher risk of developing cardiovascular disease. If you smoke, quitting is the best thing you can do for your health.

Download tobacco cessation guide

Sleep

Adequate sleep promotes healing, improves brain function and reduces the risk for chronic diseases.

Download healthy sleep guide

Our Essential Eight toolkit

Salem Health is here to support you in your journey to heart-health and wellness. Here are upcoming classes and other activities that can each help decrease the indicated risk factors:

Cardiac rehabilitation

Salem Health’s Cardiac Rehabilitation program is nationally accredited and one of the largest programs in Oregon. The program is suited for adults in all phases of life. Whether you have been diagnosed with a heart condition or are focused on prevention, our specialized staff will work with you to set individualized goals, assess your cardiac health and wellness, and encourage you in your journey to a heart-healthy lifestyle.

Contact cardiac rehabilitation for more information: 503-814-1700

Medical Nutrition Therapy

Our licensed dietitians will provide individualized nutrition counseling including a nutritional assessment with meal planning and goal setting for children, adolescents and adults with nutritional needs. We can help with all types of nutritional needs such as digestive disorders, food allergies, weight management and more.

Contact our Diabetes and Nutrition team to schedule an appointment: 503-814-6990

ADRC Diabetes Prevention Program

The diabetes education team at Salem Health provides comprehensive diabetes self-management education and support that empowers people with prediabetes and diabetes to achieve optimum wellness. Our program includes individual and/or class appointments, individual assessment by a certified diabetes educator, and follow-up coaching by a certified diabetes educator.

Contact our Diabetes and Nutrition team to schedule an appointment: 503-814-6990

Virtual exercise classes

The CHEC offers a variety of virtual exercise classes, from Tai Chi to exercise for those with Parkinson’s disease.

Learn more and sign up

YMCA 360 exercise videos

The Family YMCA of Marion and Polk counties offers virtual memberships. You can join virtual classes live or on-demand to best fit your schedule.

Learn more on their website

Freedom from smoking

This course supports those who are aiming to improve their health metrics in meaningful ways using tools known to help people live longer and happier lives. Those who participate will have their biometrics taken before and after the 12-week series.

Learn more and sign up

Mindfulness based stress reduction

If stress is having a negative impact on your life, your blood pressure may be elevated. This course introduces you to mindfulness practice in the form of sitting meditation, body awareness, and mindful movement. Utilize these techniques to help eliminate stress and elevated blood pressure as a risk factor.

Learn more and sign up