Healthy Monday for Heart Health

Heart disease (also referred to as cardiovascular disease) is a term that covers a number of health conditions affecting the heart, such as coronary artery disease, heart rhythm problems (arrhythmias), and congenital heart defects.

Heart disease is the leading cause of death in the United States for both men and women, with half of all Americans (47%) qualifying for at least one of the three key risk factors (high blood pressure, high cholesterol, smoking cigarettes).

The good news is that you can manage these risk factors by making some small changes to your weekly routine. By recommitting to simple health behaviors every Monday—moving more, stressing less, eating well, and quitting smoking—you can dramatically improve your health and reduce your chances of developing cardiovascular disease.

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Use our tips and practices to encourage people of all ages to create a heart healthy weekly routine. Click the button below to download a ZIP folder with our full suite of heart health graphics and suggested social media language.

Healthy Behaviors Can Help You Reduce Your Risk of Heart Disease


4 Facts to Know About Heart Disease:

  1. Heart disease is the leading cause of death in the US for both men and women across nearly all racial and ethnic groups
  2. About half of all Americans (47%) have at least 1 of the 3 risk factors for heart disease (high blood pressure, high cholesterol and smoking).
  3. Heart disease kills about 647,000 Americans each year
  4. From 2014 – 2015, costs related to heart disease in the United States reached $219 Billion.

Your risk of heart disease can be divided into three categories:

1. Health Conditions:

  • High blood pressure
  • High blood cholesterol levels
  • Diabetes
  • Obesity

2. Lifestyle Behaviors:

  • Eating an unhealthy diet high in saturated fats, trans fats, and cholesterol
  • Being physically inactive
  • Smoking
  • Drinking too much alcohol

3. Demographic Features:

  • Age
  • Race
  • Genetics
  • Family History

Healthy Monday behaviors that may help reduce your risk of heart disease

1. Know your numbers and risk factors


2. Eat a healthy diet, focused on less meat and more fruits, vegetables, and legumes

  • Reduce consumption of high-sugar, high-calorie junk foods such as potato chips, cookies, candy, and sugar-sweetened beverages. Substitute red meat with nuts, whole grains, beans, peas, lentils, legumes and other meat alternatives like tofu, and tempeh.
  • Use “Meatless Monday” as an opportunity replace animal proteins — especially red meat— with plant-based alternatives such as beans, lentils, nuts, tofu, and plant-based meat products.

3. Be and Stay Active

Work up a light sweat for your heart.


4. Quit Smoking


5. Lower Stress Levels


Additional risk factors for heart disease include high blood pressure, obesity, overconsumption of alcohol, and genetics.

Better Understand YOUR Heart Health with these Free Resources


Use “Mondays” to help you decrease your risk of heart disease