American Heart Month – Tips for Families
Date: 01/16/26
American Heart Month – Tips for Families
Did you know that heart disease is the number one cause of death in the United States? Here are some things your family can do together to keep your hearts healthy!
Try to eat a balanced diet, with fruits, vegetables, whole grains, low-fat dairy and lean protein.
You don’t have to give up the food you love!
Choose whole grains, like picking brown rice instead of white rice. Pick a low-fat yogurt over full fat. Try a family recipe with chicken instead of beef. Beans are also a great source of protein at a low cost.
Frozen and canned fruits and vegetables can be just as healthy as fresh! When buying canned fruit, look for fruit in water or 100% juice (not syrup). When buying canned vegetables, pick ones without added salt.
You can use the USDA MyPlate Plan calculator to see how much you should be eating from each food group every day.
Check out USDA’s Tips for Every Aisle to for help with shopping healthy on a budget.
2. Find fun ways for your family to get active. Your family could try walking, biking, dancing or playing sports.
Being active doesn’t have to mean going to the gym every day.
Housekeeping, gardening, and taking the stairs all count as physical activity!
It doesn’t have to happen all at once but aim for 30-60 minutes of activity a day.
Check out this page from the CDC with tips to solve common challenges.
3. Get enough sleep. Make sure everyone in your family has a comfortable place and enough time to get the sleep they need.
Not getting enough sleep raises your risk of obesity, diabetes, heart attack and depression. Click here to find out how much sleep you and members of your family need.
Getting active, spending time outside and skipping caffeine late in the day can help you sleep better.
At night, turn off screens and go through a bedtime routine to set yourself up for a good night of sleep. Keeping your room dark and quiet can help you stay asleep.
4. Manage stress. Parents and caregivers - make time for your own hobbies and rest. The children in your life will learn to do the same.
Find something that helps you relax like meditating, reading or spending time with loved ones.
If you have too much stress, or if you use tobacco or alcohol to manage your stress, a behavioral health specialist can help. You can call MHS at 1-877-647-4848 and follow the menu for behavioral health. If you’re in crisis, text MHS to 741741 anytime for free, confidential support.
5. Don’t smoke. Using tobacco can raise your risk of heart disease. Smoking tobacco around your family can also harm them. If you’re ready to quit, call the Indiana Tobacco Quitline at 1-800-QUIT-NOW for free info.
No matter how much you may have smoked in the past, your risk of heart disease drops after one day of quitting.
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