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February is American Heart Health Awareness Month

February is American Heart Health Awareness Month and we all need to be aware how important heart health really is. Cardiovascular Disease (CVD) is the number one killer in the U.S. CVD includes heart disease, high blood pressure and stroke.

You can control a number of risk factors including:

  • Diet
  • Physical activity
  • Tobacco use
  • Obesity
  • High blood pressure
  • High blood cholesterol
  • Diabetes

You can control these risk factors by planning for prevention. Plan to get routine checkups at least once a year from your health care provider. Make sure to monitor your blood pressure on a regular basis and get your cholesterol checked at least once every 5 years. In addition, maintain a healthy weight, exercise regularly, and eat a healthy diet. Lastly, don’t smoke and be sure to limit your alcohol use.

i love my heart

Confused about how many exercises to perform and how long to exercise? The American College of Sports Medicine (ACSM) has guidelines to follow:

  • Adults should get 150 minutes of moderate intensity exercise every week. 30-60 minutes a week or 20-60 minutes of vigorous activity 3 times per week.
  • Adults should train major muscle groups 2-3 times a week. Start with 2 sets of 8-12 reps for each exercise.
  • Adults should perform flexibility exercises 2-3 times a week to improve range of motion. Hold each stretch for 30 seconds and repeat 2-4 times.
  • Neuromotor exercise is recommended twice a week for 20-30 minutes. Neuromotor exercise includes yoga, balance training and tai chi.

Recipe of the Month

Greek Yogurt and Cocoa Powder: High Protein Chocolate Treat

  • 1 tablespoon of cocoa powder
  • 4 ounces of plain non-fat greek yogurt
  • 1 tablespoon of sweetener of choice (i.e., Stevia, Truvia, Splenda, Honey, Raw Sugar)


  • Stir together the yogurt, cocoa powder and your choice of sweetener until blended well.
    • Estimated nutrition:
      • 79 calories
      • 0.7 grams of fat
      • 7.6 grams of carbohydrates
      • 13 grams of protein

For more information about American Heart Health Awareness Month or to participate in Loudoun Sports Therapy Center’s Health Health Challenge, give us a call today at 703-450-4300. We’ll have a new challenge each week and the winner receives a gift card!

Don’t let pain limit you. We care. We listen. We get RESULTS!