Kern Legacy Health Plan | A Legacy of Good Health | Spring 2021

Give your heart some X’s and O’s Is your heart getting all the TLC it needs? If not, February (American Heart Month) is the ideal time to commit to giv- ing your heart more love and attention. Here are five ways to keep your body’s most important muscle pumping strong. 1 Take your heart for a walk. Staying active is one of the easiest ways to help protect your heart. Walking is free and simple to do, and there’s a low risk of injury. Most adults should aim for 30 minutes of moderately intense activity, such as brisk walking, at least five days a week. You can even break that up into three 10-minute work- outs. Get a doctor’s OK before you start a walking program if: ● You have a chronic health problem like diabetes or high blood pressure. ● You’re over 40 and haven’t been active in a while. 2 Feed your heart smart snacks. Instead of snacks packed with unhealthy fats, sugar or salt, try heart-friendly options like these: ● Whole-grain toast with peanut or almond butter. ● Cherry tomatoes dipped in hummus. ● Whole-grain crackers with canned tuna or salmon. ● A fruit or veggie smoothie. ● Fat-free or low-fat popcorn. ● Fat-free or low-fat yogurt topped with berries. 3 Test your heart. High blood cholesterol can raise your risk of heart disease, a heart attack or a stroke. But it usu- ally doesn’t cause symptoms, which is why all adults 20 and older need their cholesterol tested on a regular basis. Ask your doctor how often to get yours checked. 4 Stress your heart less. When tension mounts, talk out problems with a trusted friend, family member or coun- selor. And try to replace negative thoughts with positive ones—for example, replace “I’ve really messed up” with “Everybody makes mistakes,” or swap “I can’t do this” with “I’ll give it my best shot.” 5 Tend to your heart with thanks. Research shows that practicing gratitude is good medicine for your heart and health. It can lower blood pressure and boost your immune system, and it can help you engage in healthy behaviors. Try keeping a gratitude journal. Look for your blessings—large and small—and write them down. Sources: American Heart Association; National Institutes of Health; U.S. Department of Health and Human Services Knowledge is power Sources: American Heart Association; National Institutes of Health Body: breaking out in a cold sweat; fatigue or weakness Shoulders or arms: pain or discomfort in one or both Stomach: pain or discomfort; nausea; vomiting Back: pain or discomfort Neck or jaw: pain or discomfort Head: dizziness; light- headedness Lungs: shortness of breath Chest: pain or discomfort Learn to spot symptoms of a heart attack You could have one or more of these: CALL 911 IF YOU’RE HAVING SYMPTOMS OF A HEART ATTACK. DID YOU KNOW? You can make an appointment for a consultation or routine follow-up visit with a contracted specialist without obtaining prior authorization from your health plan. For a list of your Plan’s contracted providers, please visit www.kerncountyhealthbenefits.com .