Take Charge of Your Heart Health

February is American Heart Month—a time to prioritize your heart health and raise awareness about cardiovascular disease, the leading cause of death in the U.S. Taking care of your heart starts with small, everyday habits like eating a balanced diet, staying active, managing stress, and scheduling regular check-ups. Not sure where to start? Check out some of our helpful tips and resources to help you start your heart health journey.

3D illustration of stethoscope, heart, broccoli, and apple

5 Ways to Keep Your Heart Healthy

Watch Your Plate: Replace processed snacks with heart-friendly options like a handful of almonds, berries, or dark chocolate (70% cocoa or higher). These tasty treats are packed with antioxidants and healthy fats to boost cardiovascular health. By intentionally choosing healthy meals and snacks throughout the day, you can keep blood pressure low and protect yourself against the complications of high blood pressure. Did you know that the Fresh2You Mobile Market comes to CHDC from June-November, bringing healthy, local produce right to CHDC? Learn more about this affordable program by visiting https://chestercountyfoodbank.org/
Get Moving: Cardiovascular endurance training is not only great for improving the health of your heart and lungs, it also is important for decreasing the risk of certain conditions such as stroke, heart attacks, and diabetes. Incorporating this type of training within your exercise routine will also help you with carrying out everyday activities, such as walking up and down the stairs, shoveling snow, laundry, carrying groceries, cleaning and many others.
Sleep Your Way to a Healthier Heart: Getting less than 7 hours of sleep regularly can increase your risk of heart disease. Make your bedroom a place for healthy sleep — limit screen time before bed, stick to a schedule, and create a calm, dark environment to get your best rest.
Breathe Better, Stress Less:Stress can have a negative effect on heart health. Try "4-7-8 breathing" to calm your mind and lower your blood pressure: inhale for 4 seconds, hold for 7, and exhale for 8. Repeat this simple exercise daily for a stronger, more resilient heart.
Visit Your Provider:If you haven't scheduled your annual checkup, now's the time to do it! Come to your appointment with questions and a list of medications that you currently are taking. Be sure to consult your provider before making any lifestyle changes, or changes to your current medications.

Did You Know?

Heart disease is the leading cause of death for women in the United States and can affect women at any age.
- Source: About Women and Heart Disease | Heart Disease | CDC
High blood pressure (HBP or hypertension) is a leading risk factor for heart disease and stroke. In fact, nearly 1 in 2 U.S. adults have hypertension, yet only half of them have it under control.
High blood pressure is when your blood pressure, the force of your blood pushing against the walls of your blood vessels, is consistently too high. You might not have symptoms or not recognize them until it's too late. This is why high blood pressure is often referred to as "the silent killer".
Dark chocolate (50%-85% cacao) can help lower blood pressure. A 2015 study found that participants who ate 25g of dark chocolate daily for 8 weeks had significantly lower blood pressure than those who didn't. Blood pressure is lowered by the natural flavonoids within the dark chocolate.

What Can CHDC Do for You?

At CHDC, we’re here to help you every step of the way. From primary care and specialist referrals, to managing chronic conditions like hypertension and diabetes, our team provides integrated services to keep your heart healthy. Our patients receive comprehensive care, along with educational and support resources to support a healthy lifestyle. Schedule an appointment today by calling 610-326-9460 and take the first step towards a stronger, healthier heart! 