Heart Health BINGO

This bingo card has a free space and 47 words: Heart disease is responsible for about 1 in 4 deaths in the United States., Adults should aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week., Eating a balanced diet of fruits, vegetables, whole grains, lean proteins, and healthy fats can reduce your risk of heart disease., Smoking damages blood vessels, raises blood pressure, lowers good cholesterol levels is a major risk factor for heart disease., High blood pressure can damage arteries and make the heart work harder., High levels of LDL (bad) cholesterol can lead to plaque buildup in the arteries, increasing the risk of heart attacks and strokes., People with diabetes are at higher risk of developing heart disease due to higher blood sugar levels that can damage blood vessels., Chronic stress can lead to higher blood pressure, inflammation, and unhealthy behaviors like overeating or smoking., Excess weight puts extra strain on the heart and increases the likelihood of high blood pressure, high cholesterol, and diabetes., Aerobic exercises like walking, swimming, and cycling improve cardiovascular health and reduce risk factors for heart disease., A family history of heart disease can increase your risk, but a healthy lifestyle can reduce that risk., Reducing your salt intake can help lower your blood pressure and reduce strain on your heart., Eating fatty fish like salmon, mackerel, and sardines provides heart-healthy omega-3s that can lower triglycerides and reduce inflammation., Lack of sleep or poor sleep quality can contribute to high blood pressure, weight gain, and increased stress, all of which affect heart health., The American Heart Association recommends no more than one drink per day for women and two for men., Women are more likely to experience subtle heart attack symptoms like nausea, shortness of breath, or pain in the back and jaw, rather than chest pain., Hypertension is often called the "silent killer". It typically has no symptoms but can cause significant damage to the heart and arteries over time., Regular check-ups can help prevent heart disease., Soluble fiber found in oats, beans, and fruits can help reduce LDL cholesterol, protecting the heart., A brisk 30-minute walk most days of the week can significantly reduce heart disease risk., The Mediterranean diet is great for heart health. This diet, rich in fruits, vegetables, whole grains, and healthy fats (like olive oil), can reduce the risk of heart disease., Chronic inflammation can damage blood vessels and increase plaque buildup in arteries., Excessive caffeine intake can cause an increase in heart rate and blood pressure., Potassium helps balance the effects of sodium and can lower blood pressure. Good sources include bananas, sweet potatoes, and spinach., Healthy eating, regular exercise, and avoiding smoking can prevent or delay heart disease., Losing even a small amount of weight can improve cholesterol levels, blood pressure, and reduce the risk of diabetes., Strong social networks have been linked to lower stress levels and better cardiovascular health outcomes., Aim for at least 5 servings a day to provide essential nutrients and fiber., Opt for whole wheat, oats, quinoa, and brown rice instead of refined grains to boost heart health., Replace saturated fats with unsaturated fats from sources like olive oil, avocados, and nuts., Avoid processed foods and fried items that contain artificial trans fats, which can raise bad cholesterol., Salmon, mackerel, and sardines are rich in omega-3 fatty acids, which help reduce inflammation and lower triglycerides., Aim for less than 2,300 mg of sodium per day, ideally 1,500 mg, to help control blood pressure., Opt for water, herbal tea, or sparkling water instead of sodas or sweetened beverages that can lead to weight gain and diabetes., Eating smaller portions can help prevent overeating and control calorie intake, supporting a healthy weight., Aim for at least 30 minutes of moderate exercise (like brisk walking or cycling) most days of the week., Monitor your blood pressure, cholesterol, and blood sugar levels with regular health checkups., Try relaxation techniques such as meditation, yoga, deep breathing, or journaling to reduce stress levels., Weight lifting or resistance exercises help build muscle, which can improve metabolic health and lower heart disease risk., Green tea contains antioxidants like catechins that may help improve cholesterol levels and heart health., Almonds, walnuts, flaxseeds, and chia seeds are rich in healthy fats and fiber that promote heart health., Choose plant-based proteins, poultry, or fish over red meat to lower saturated fat intake and reduce heart disease risk., Engaging in hobbies, spending time with loved ones, or simply relaxing can help manage stress and improve heart health., Bacon, sausages, and hot dogs are high in sodium and unhealthy fats. Choose lean proteins like chicken, fish, or beans instead., Drinking enough water supports overall health, including heart health by helping maintain healthy blood circulation., Fresh air and physical activity outdoors can help reduce stress and promote better cardiovascular health. and Strong relationships with friends and family can reduce stress and improve mental well-being, which benefits heart health..

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