[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/share-dev.upmc.com\/2018\/02\/take-7-day-heart-health-challenge\/#Article","mainEntityOfPage":"https:\/\/share-dev.upmc.com\/2018\/02\/take-7-day-heart-health-challenge\/","headline":"Take the 7-Day Heart Health Challenge","name":"Take the 7-Day Heart Health Challenge","description":"The UPMC Heart and Vascular Institute challenges you to dedicate one week to improving your heart health. Join us for the 7-Day Heart Health Challenge.","datePublished":"2018-02-01","dateModified":"2020-07-13","author":{"@type":"Organization","@id":"https:\/\/www.upmc.com\/services\/heart-vascular","name":"Heart and Vascular Institute","url":"https:\/\/www.upmc.com\/services\/heart-vascular","sameAs":"https:\/\/share-dev.upmc.com\/heart-and-vascular-institute\/","parentOrganization":"UPMC"},"publisher":{"@type":"Organization","name":"UPMC HealthBeat","logo":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2018\/02\/upmc_heart-health-challenge_email_banner_754x327.png","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2018\/02\/upmc_heart-health-challenge_email_banner_754x327.png","height":327,"width":754},"url":"https:\/\/share-dev.upmc.com\/2018\/02\/take-7-day-heart-health-challenge\/","about":["Heart and Vascular Health","Men's Health","Women's Health"],"wordCount":447,"keywords":["fitness","Healthy Living","Heart Health","lifestyle","Nutrition"],"articleBody":"February is American Heart Month. In honor of this important event, UPMC Heart and Vascular Institute challenges you to dedicate one week to improving your heart health. Join us for the 7-Day Heart Health Challenge.One Week to Better Heart Health: Take Our ChallengeDay 1: \u00a0Make a planCreate a list of realistic and obtainable goals for your fitness and overall health. Here are a few examples:Go for a 30-minute walk, four days a week.Quit smoking and cut back on drinkingConsider joining a gym or signing up for fitness classesMeet with a registered dietitian to discuss your eating habits and learn how to improve themDay 2: \u00a0Educate yourselfDay two is all about knowledge.Take time to read about heart disease or the symptoms of heart attacks in men and women.Education is the first step toward managing your heart health.Day 3: Know your numbersUndergo a heart screening to learn these five key heart health numbers:Body mass indexBlood glucoseBlood pressureTotal cholesterol levelHigh-density lipoproteinLearn more about heart screenings at UPMC.Day 4: Get up and moveThe American Heart Association recommends adults engage in 150 minutes a week of moderate-intensity aerobic activity or 75 minutes weekly of vigorous aerobic activity.Moderate intensity aerobic activity should be spread out over 30-minute increments five days a week and can include activities such as:Water aerobicsCasual bicycling (a pace of slower than 10 miles per hour)Ballroom dancingGeneral gardeningDay 5: De-stress your heartStress can take a major toll on your overall health. Chronic stress can lead to conditions such as high blood pressure and cholesterol \u2014 not to mention of unhealthy habits, such as overeating and excessive drinking. Here are some simple ways to cut back on stress:Socialize with othersEngage in exerciseMake sure you get a full eight hours of sleep each nightDo some deep breathingDay 6: Swap out the junkDo a deep dive into your fridge and pantry and rewrite your grocery list to ensure you’re eating healthy foods.\u00a0Try to avoid or limit your intake of:Saturated fatTrans fatSodiumRed meatSweetsSugar-sweetened beveragesNeed a simple, heart-healthy snack to get started? Try this almond snack mix recipe.Day 7: Become a heart health advocateYou\u2019ve met the challenge and now you\u2019re ready to become a heart health advocate.As a heart health advocate, you should commit to continue with a healthy lifestyle. You should also encourage others to improve their heart health. For example, talk to family members about getting screened for heart disease. Take a friend along on your daily walk. Share your experiences and be a positive example."},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"2018","item":"https:\/\/share-dev.upmc.com\/2018\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"02","item":"https:\/\/share-dev.upmc.com\/2018\/\/02\/#breadcrumbitem"},{"@type":"ListItem","position":3,"name":"Take the 7-Day Heart Health Challenge","item":"https:\/\/share-dev.upmc.com\/2018\/02\/take-7-day-heart-health-challenge\/#breadcrumbitem"}]}]