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February is American Heart Month, a great time to commit to a healthy lifestyle and learn more about your heart. Did you know that heart disease is the leading cause of death for men and women? Show yourself some love this February and get to know your heart better with these facts.

Why is it important to know your heart?

Heart disease is the leading cause of death for both men and women and most racial and ethnic groups in the United States, more than most cancers combined. Your heart pumps to keep your blood moving, sending oxygen and nutrients to your body for it to function. Fortunately a large portion of heart disease is preventable if you do what you can to keep your heart healthy.

Where is the heart located?

Your heart sits in the center of your chest behind the breastbone between your right and left lungs. It is tilted slightly to the left.

What should be monitored for a healthy heart?

While we can’t control things like our age or family history, there are several risk factors for heart disease that can be controlled. You are never too young or too old to do what is needed to keep your heart healthy.

• Blood pressure - High blood pressure strains your heart, blood vessels, and body organs. Get your blood pressure checked regularly and make sure it is normal.
• Cholesterol - High cholesterol levels in the body helps to form plaque which clogs your blood vessels and leads to heart disease. Make sure your cholesterol levels are normal.
• Blood sugar - High blood sugar levels cause damage to your body and heart. Make sure your blood sugar levels are normal.
• Weight - Extra body weight places a burden on your heart and body. Losing extra weight can also help to control blood pressure and blood sugar levels.
• Smoking - Using tobacco significantly increases the risk of developing heart disease. Do not smoke. If you do smoke, quit to lower your risk.
• Diet - Make sure you are eating a heart-healthy diet that includes plenty of fruits and vegetables, fish, nuts, and high fiber whole grains. A healthy diet should also be low in saturated and trans fats, and low in salt and added sugars.
• Activity - Be sure to keep active and get the recommended amount of exercise, at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week.
• Stress - Chronic stress can have harmful effects on your overall health and well-being. Try to identify sources of stress in your life and look for ways to reduce and manage them. Activities like exercise, getting enough sleep, enjoyable hobbies, relaxation techniques, meditation, mindfulness, and spending time with people you love can often be helpful.

What is a good resting heart rate?

A normal resting heart rate for adults is between 60 to 100 beats per minute (BPM). Children have higher heart rates than adults. Women have slightly higher heart rates than men. Generally, for adults, a lower resting heart rate is better. Many young highly trained athletes can have resting heart rates as low as 40 BPM.

Resting heart rates outside of the normal range can be from many medical or situational causes and should be checked with your doctor.

You can check your heart rate by finding your pulse (on the inner side of your wrist or the side of your neck) and counting the beats for 60 seconds. You can also count for 15 seconds and multiply by 4 to get the approximate beats per minute. The beats should feel regular in timing. Many wearable activity trackers can also monitor your heart rate.

About Fidelis Care:

Fidelis Care is a mission-driven health plan offering quality, affordable coverage for children and adults of all ages and at all stages of life. With more than 2.3 million members statewide, Fidelis Care believes that all New Yorkers should have access to affordable, quality health insurance.  Follow us on Twitter at @fideliscare, Instagram at @fideliscare, and on Facebook at facebook.com/fideliscare. For more information, call Fidelis Care at 1-888-FIDELIS (1-888-343-3547) or visit fideliscare.org.