💓 Focus on Your Heart
September is all about your most vital organ, your heart. This September, for World Heart Day Awareness Month, we’re focusing on the small changes you can make to support heart health. Small daily choices can make a big difference in preventing heart disease and improving overall well-being. Through Life’s Essential 8™, the American Heart Association highlights simple, powerful steps to protect your heart and brain health.
Your health plan covers preventive care, including annual checkups and screenings for blood pressure, cholesterol, and diabetes. Take advantage of these covered benefits to stay on top of your heart health.
Take a look at what's on this month.
🍎 Eat Better – Fill your plate with fruits, vegetables, whole grains, beans, nuts, and lean proteins. Cut back on saltysnacks, processed meats, and sugary drinks.
🏃 Get Active – Aim for at least 150 minutes ofmoderate exercise weekly. Brisk walking, swimming, or sports all count.
⚖️ Maintaina Healthy Weight – Learn your BMI, read nutrition labels, watch portionsizes, and get help from your doctor if needed.
🫀 Control Cholesterol – Replace butter and full-fatdairy with healthy fats like olive oil, fatty fish, and nuts. Stay active andget regular checks.
🚭 Don’t Smoke or Vape – Tobacco lowers goodcholesterol and increases heart disease risk. Quitting reduces risk almostimmediately.
😴 Get Enough Sleep – Adults need 7–9 hoursnightly to support both heart and brain health.
🩸 Manage Blood Sugar & Pressure – Check yournumbers often. Healthy lifestyle habits reduce your risks of diabetes, stroke,and heart disease.
Tomatoes are rich in lycopene, which helps reduce heart disease risk.
🥗 Recipe: Caprese Salad
Serves 6
Ingredients
· 1 pint cherry tomatoes, sliced in half
· 2 Tablespoons olive oil
· 2 Tablespoons balsamic vinegar
· ½ teaspoon salt
· ¼ teaspoon pepper
· ¼ teaspoon dried oregano or thyme
· ¼ cup chopped basil
· 1 cup mozzarella balls
Nutrition Facts (Per Serving)
Calories: ~102 | Protein: ~4g | Carbohydrates: ~4g | Fiber: ~1g | Sugars: ~3g
Fat: ~8g | Saturated Fat: ~2g | Iron: ~0.6 mg | Sodium: ~216 mg
Potassium: ~178 mg | Vitamin C: ~18.2 mg | Vitamin A: ~440 IU | Calcium: ~70 mg
Instructions
1. Place the cherry tomatoes, mozzarella balls, andfreshly chopped basil in a large bowl.
2. In a small bowl, whisk together the olive oil,balsamic vinegar, salt, pepper, and oregano.
3. Pour the dressing over the tomato mixture andtoss to combine. Refrigerate until ready to serve.
Add more basil, salt, orpepper to taste. Drizzle with balsamic glaze if desired.
✔️ Read nutrition labels andchoose foods lower in sodium, sugars, and bad fats.
✔️ Drink more water — skip the sugary beverages.
✔️ Add fiber and protein to meals for fullness andenergy.
✔️ Cook at home — it’s usually healthier than eatingout.
✔️ Move more, sit less — even small bursts ofactivity add up.
Want to know your personal Heart Score? Take the freeMy Life Check™ assessment from the American Heart Association. In minutes,you’ll receive a custom plan highlighting the steps you can take today.
👉 Visit: heart.org/MyLifeCheck
⚠️ Know the Signs
Call 911 immediately if you or someone near you experiences:
· Chest discomfort or pressure
· Pain in arms, back, neck, jaw, or stomach
· Shortness of breath
· Face drooping, arm weakness, or slurred speech
· Every second counts — fast action saves lives.