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Heart health

Education and resources to improve your heart's health

At Salem Health, we have a heart-felt desire to reduce cardiovascular disease in our community. To get us on the right path, we developed a toolkit to help start a movement of heart-healthy habits and lifestyle changes.

Heart health is a crucial aspect of overall health and well-being. Unfortunately, heart conditions are common and can be serious — even deadly. By making healthy lifestyle choices and getting regular check-ups, you can take control of your heart health and reduce your risk of developing heart conditions. Below is an overview of common heart conditions, risk factors and tips for maintaining a healthy heart.

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Cardiac nurse navigators: helping work towards healthy hearts

Our cardiac nurse navigators work closely with patients and their families, providing education and support to help them understand their diagnosis and treatment options, coordinating appointments and tests, and acting as a liaison between the patient and the health care team.

They also help patients manage symptoms and side effects, and provide guidance on lifestyle changes that can improve overall heart health.

Two cardiac nurse navigators talking in a hallway at the hospital.

Health behaviors

The American Heart Association's Essential 8 include four behaviors that you can work on every day. Read about these four behaviors below to learn how to improve them.



Eating better

Eating a healthy diet is important for heart health for several reasons. First, a heart-healthy diet can help to maintain a healthy weight, which is important because obesity is a risk factor for heart disease. A diet that is high in fruits, vegetables, whole grains, and lean proteins can also help to lower blood pressure, reduce cholesterol levels, and prevent or manage diabetes — all of which can help to reduce the risk of heart disease.

A heart-healthy diet is also low in salt, sugar, and unhealthy fats, which can contribute to high blood pressure, high cholesterol, and obesity. By reducing the intake of these nutrients, individuals can help to protect their heart health.

Overall, eating a well-balanced diet that is rich in nutrients and low in unhealthy substances is essential for maintaining heart health and reducing the risk of heart disease.

Start eating eating better today! Download the American Heart Association's guide for eating better.



Being more active

Being physically active is important for heart health for several reasons. First, regular physical activity can help to maintain a healthy weight, which is important because obesity is a risk factor for heart disease. Exercise can also help to lower blood pressure, reduce cholesterol levels, and prevent or manage diabetes — all of which can help to reduce the risk of heart disease.

In addition to these benefits, physical activity can also improve cardiovascular fitness, which means that the heart and lungs are able to work more efficiently. This can help to reduce the risk of heart attack and stroke, and can also improve overall quality of life.

Overall, being physically active on a regular basis is essential for maintaining heart health and reducing the risk of heart disease. The Centers for Disease Control and Prevention recommend at least 150 minutes of moderate intensity activity or 75 minutes of vigorous intensity activity per week for adults. This can be achieved through activities such as walking, jogging, cycling, or swimming.



Quitting smoking

Quitting tobacco is one of the most important things that individuals can do for their heart health. Tobacco use — particularly smoking — is a major risk factor for heart disease. Smoking damages the heart and blood vessels, increasing the risk of heart attack, stroke and other cardiovascular diseases.

The chemicals in tobacco smoke can also contribute to high blood pressure, narrowing of the blood vessels, and an increase in cholesterol levels, all of which can increase the risk of heart disease. In addition, smoking can weaken the heart muscle and make it harder for the heart to pump blood effectively.

On the other hand, quitting tobacco can have immediate and long-term benefits for heart health. Within just a few weeks of quitting, blood pressure and pulse rate return to normal, and the risk of heart attack begins to decrease. Over time, the risk of heart disease decreases even further, and individuals who quit smoking can reduce their risk of heart disease to the same level as someone who has never smoked.

Overall, quitting tobacco is essential for maintaining heart health and reducing the risk of heart disease. There are many resources available to help individuals quit, including nicotine replacement therapy, prescription medications and support groups.



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Getting healthy sleep

Getting healthy sleep is important for heart health for several reasons. First, sleep is essential for maintaining overall physical and mental health. When we sleep, our bodies have the opportunity to rest and repair, which can help to reduce the risk of heart disease.

In addition, sleep is important for regulating stress hormones such as cortisol. Chronic stress can take a toll on the heart, so getting healthy sleep can help to manage stress and reduce the risk of heart disease.

Insufficient sleep — as well as poor sleep quality — has been linked to an increased risk of heart disease, as well as other health problems such as obesity, diabetes, and high blood pressure. On the other hand, getting enough healthy sleep has been shown to improve heart health and reduce the risk of heart disease.

Overall, getting healthy sleep is essential for maintaining heart health and reducing the risk of heart disease. To get healthy sleep, it is important to establish a consistent sleep routine, create a relaxing sleep environment, and limit exposure to screens and other sources of light before bedtime.




Health factors

The American Heart Association's Essential 8 include four factors that have a large impact on cardiovascular health. Read about these four factors below to learn how you can make improvements.



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Manage weight

Maintaining a healthy weight is important for heart health for several reasons. First, being overweight or obese is a risk factor for heart disease. Excess weight can lead to high blood pressure, high cholesterol, and diabetes — all of which can increase the risk of heart disease.

Carrying excess weight can put additional strain on the heart, making it harder for the heart to pump blood effectively. This can lead to an increased risk of heart attack, stroke and other cardiovascular diseases.

On the other hand, maintaining a healthy weight can help reduce the risk of heart disease and improve heart health. A healthy weight can help to lower blood pressure, reduce cholesterol levels and prevent or manage diabetes — all of which can help to protect the heart.

Managing weight is an important aspect of maintaining heart health and reducing the risk of heart disease. This can be achieved through a combination of diet and physical activity, and may also involve seeking the support of your primary care provider or a registered dietitian.

 


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Control cholesterol

Controlling cholesterol is important for promoting heart health because high cholesterol is a risk factor for heart disease. Cholesterol is a waxy substance that is found in the fats (lipids) in the blood. It is produced by the liver and is also found in certain foods such as eggs, dairy products, and meats.

There are two main types of cholesterol: low-density lipoprotein (LDL) cholesterol and high-density lipoprotein (HDL) cholesterol. LDL cholesterol is often referred to as "bad" cholesterol because it can build up in the walls of the arteries, forming plaque. This plaque can narrow the arteries and increase the risk of heart attack and stroke.

HDL cholesterol is often referred to as "good" cholesterol because it helps to remove LDL cholesterol from the arteries and transport it back to the liver to be broken down.

Overall, it is important to control cholesterol levels because high LDL cholesterol and low HDL cholesterol can increase the risk of heart disease. This can be achieved through a combination of diet, physical activity, and in some cases, medication. Maintaining healthy cholesterol levels is an important aspect of promoting heart health and reducing the risk of heart disease.

 


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Manage blood sugar

Managing blood sugar is important for promoting heart health because high blood sugar levels can increase the risk of heart disease. Blood sugar, or glucose, is the main source of energy for the body's cells. It is carried through the bloodstream to the cells, where it is used for energy or stored for later use.

Diabetes is a condition in which the body is unable to properly process blood sugar. There are two main types of diabetes: type 1 diabetes, in which the body does not produce enough insulin, and type 2 diabetes, in which the body does not use insulin properly. Both types of diabetes can lead to high blood sugar levels.

High blood sugar levels can damage the blood vessels and nerves, leading to an increased risk of heart disease and other health problems such as kidney disease, eye problems, and nerve damage.

Managing blood sugar is important for promoting heart health because it can help to reduce the risk of these complications. This can be achieved through a combination of diet, physical activity, and in some cases, medication. Maintaining healthy blood sugar levels is an important aspect of promoting heart health and reducing the risk of heart disease.

 


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Learn how to manage blood pressure


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Manage blood pressure

Managing blood pressure is important for promoting heart health because high blood pressure is a risk factor for heart disease. Blood pressure is the force of blood against the walls of the arteries as it is pumped through the body by the heart. When blood pressure is too high, it can put strain on the heart and blood vessels, increasing the risk of heart attack, stroke, and other health problems.

High blood pressure is often referred to as the "silent killer" because it often has no symptoms. This is why it is important to have regular blood pressure checks to ensure that blood pressure is within a healthy range.

Managing blood pressure is important for promoting heart health because it can help to reduce the risk of heart attack, stroke, and other health problems. This can be achieved through a combination of lifestyle changes such as diet, physical activity, and stress management, and in some cases, medication. Maintaining healthy blood pressure levels is an important aspect of promoting heart health and reducing the risk of heart disease.

 



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