Heart health facts to share with your employees this month.
February is American Heart Month — a time dedicated to focusing on your cardiovascular health. It’s also the perfect time to check in on your employees’ health, share knowledge, and support them in living a healthy, happy life.
American Heart Month Tips
Here are 10 practical tips you can share directly with your team, along with ways to support them in the workplace, plus 5 heart health facts that might surprise you.
Download the printable version here to share with your employees.
1. Move More, Sit Less
Take regular movement breaks throughout the workday. Even small bursts of activity can reduce stress, boost energy, and support cardiovascular health.
Examples include:
- Walking meetings instead of sitting in conference rooms
- Scheduled 5-10 minute stretch breaks every few hours
- Step challenges or short movement reminders through well-being programs
2. Prioritize Exercise
Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Whether it’s jogging, cycling, swimming, or dancing, find activities you enjoy and make them a regular part of your routine.
Employers can help by hosting short group classes or wellness challenges can make exercise more social and fun, encouraging participation across the team.
3. Embrace a Heart-Healthy Diet
Fill your plates with fruits, vegetables, whole grains, and lean proteins. Limiting saturated fats, sodium, and added sugars can also help support heart health. Small changes, like adding vegetables to every meal, can make a big difference over time.
How to support your team:
- Share simple weekly recipes or meal ideas
- Stock break rooms with healthy snacks like fruits, nuts, or yogurt
- Host cooking demos or webinars on balanced meals
4. Drink Plenty of Water
Staying hydrated is crucial for overall health, including heart health. Choose water over sugary beverages to help maintain hydration and support heart function. Employers can make it easier by offering refill stations, reusable bottles, or gentle reminders during meetings.
5. Get Outside
Spending time outdoors can have numerous benefits for heart health, including reducing stress levels and increasing physical activity.
Encourage employees to take outdoor breaks during the workday or enjoy weekend outdoor activities.
- Suggest walking routes around the office
- Host walking meetings or outdoor team breaks
- Promote optional weekend wellness activities like hikes or bike rides
6. Manage Stress
Chronic stress can take a toll on the heart. Stress-reducing activities such as meditation, deep breathing exercises, yoga, or spending time with loved ones can alleviate stress.
Employers can support mental well-being by providing mindfulness resources, quiet spaces, or workshops on resilience and stress management.
7. Make Your Own Meals
Prepare meals at home whenever possible. Cooking at home allows for better control over ingredients and portion sizes, making it easier to maintain a heart-healthy diet.
Sharing simple recipes, meal prep guides, or quick cooking tips can help employees maintain healthy habits even with busy schedules.
8. Know Your Numbers
Regular check-ups with a healthcare provider are essential for monitoring blood pressure, cholesterol levels, and other key indicators of heart health. Stay on top of health by scheduling routine screenings and check-ups.
As an employer, you can make this easier by:
- Encourage preventive screenings through wellness programs
- Provide educational resources on what to track and why it matters
- Offer incentives or recognition for completing checkups
9. Practice Portion Control
Overeating can contribute to weight gain and increase the risk of heart disease. Mindful eating practices, such as paying attention to hunger and fullness cues, and avoiding oversized portions can support heart health.
Employers can reinforce this by sharing portion tips, offering healthy snack options, and encouraging breaks away from desks while eating.
10. Prioritize Sleep
Adequate sleep is essential for heart health. Aim for 7-9 hours of quality sleep each night by establishing a consistent bedtime routine and creating a comfortable sleep environment.
Employers can support this by promoting work-life boundaries, discouraging after-hours emails, and recognizing rest as an important part of wellness and productivity.
5 Surprising Heart Health Facts
While you might be familiar with the basics of maintaining a healthy heart — exercise, balanced diet, regular check-ups — there are lesser-known insights that can profoundly impact your well-being. Here are 5 facts about heart health that might surprise you:
1. Heart health can be tied to oral health
Research suggests a surprising link between oral health and heart health. Poor oral hygiene and gum disease have been associated with an increased risk of heart disease and stroke.
2. Emotional health can significantly impact heart health
Chronic stress, depression, and loneliness have been linked to an increased risk of heart disease and adverse cardiovascular events. This highlights the importance of managing stress and prioritizing mental well-being for a healthy heart.
3. Heart health is important at every age, from childhood through old age
While the average age at first heart attack is 65.6 years for males and 72 years for females, surprisingly, risk factors for heart disease, such as high blood pressure, high cholesterol, and obesity, can begin to develop early in life. Promoting heart-healthy behaviors and lifestyle habits from a young age can have long-term benefits for cardiovascular health.
4. Not all heart attacks present with the classic symptoms of chest pain and discomfort
Some heart attacks, known as "silent heart attacks," may occur without noticeable symptoms or with symptoms that are mistaken for other conditions. These silent heart attacks can still cause significant damage to the heart muscle and increase the risk of future cardiovascular events.
5. Climate change can have unexpected implications for heart health
Rising temperatures, air pollution, and extreme weather events associated with climate change can exacerbate cardiovascular risk factors and increase the incidence of heart-related conditions such as heart attacks and strokes. Promoting environmental sustainability is important for protecting heart health on a global scale.
By implementing these tips and fostering a culture of support for heart health in the workplace, you can help your employees live healthier, happier lives during American Heart Month and beyond.
Learn more about supporting the well-being of your employees, and how a benefit like FitOn Health can provide real results for both your people and your business.
