7 Day Heart Health Challenge

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.

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One Week to Better Heart Health: Take Our Challenge

Day 1:  Make a plan

Create 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 drinking
  • Consider joining a gym or signing up for fitness classes
  • Meet with a registered dietitian to discuss your eating habits and learn how to improve them

Day 2:  Educate yourself

Day two is all about knowledge.

Day 3: Know your numbers

Undergo a heart screening to learn these five key heart health numbers:

Learn more about heart screenings at UPMC.

Day 4: Get up and move

The 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 aerobics
  • Casual bicycling (a pace of slower than 10 miles per hour)
  • Ballroom dancing
  • General gardening

Day 5: De-stress your heart

Stress can take a major toll on your overall health. Chronic stress can lead to conditions such as high blood pressure and cholesterol — not to mention of unhealthy habits, such as overeating and excessive drinking. Here are some simple ways to cut back on stress:

  • Socialize with others
  • Engage in exercise
  • Make sure you get a full eight hours of sleep each night
  • Do some deep breathing

Day 6: Swap out the junk

Do a deep dive into your fridge and pantry and rewrite your grocery list to ensure you’re eating healthy foods. Try to avoid or limit your intake of:

    • Saturated fat
    • Trans fat
    • Sodium
    • Red meat
    • Sweets
    • Sugar-sweetened beverages

Need a simple, heart-healthy snack to get started? Try this almond snack mix recipe.

Day 7: Become a heart health advocate

You’ve met the challenge and now you’re 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.

About Heart and Vascular Institute

The UPMC Heart and Vascular Institute has long been a leader in cardiovascular care, with a rich history in clinical research and innovation. As one of the first heart transplant centers in the country and as the developer of one of the first heart-assist devices, UPMC has contributed to advancing the field of cardiovascular medicine. We strive to provide the most advanced, cutting-edge care for our patients, treating both common and complex conditions. We also offer services that seek to improve the health of our communities, including heart screenings, free clinics, and heart health education. Find an expert near you.