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10 Early Signs of a Heart Attack You Should Never Ignore

While some heart attacks come on suddenly and without warning, some are followed by a set of warning signs. Whether you’re at a high risk age for a heart attack or you work with individuals prone to heart attacks, it’s important to be aware of the signs to better prepare yourself. Some people can experience early warning signs of heart attacks hours, days, or even weeks before it happens. Today, we’re going to discuss the 10 early signs of a heart attack you should never ignore (whether it’s for yourself or those around you).

Who is Most Susceptible to Heart Attacks?

One of the first signs to look out for is age. Men over 45 and women over 50 are more likely to be at risk for heart problems than someone younger, but it’s also not impossible for younger individuals to experience them. Those with a history of heart disease are also more at risk. Other risk factors include:

  • Having diabetes
  • Being overweight
  • Smoking
  • Not being physically active
  • Eating unhealthy foods

 

10 Early Signs of a Heart Attack

There are a few early signs to be aware of for yourself and others that may be in the early stages of a heart attack. Here are some of the problems to look out for:

1. Chest Pain

Prior to having a heart attack, one of the most common symptoms is pain or discomfort in your chest. There may be tightness or pressure, and the feeling happens when you’re doing something physical or not doing anything. If the pain continues and doesn’t go away after a few minutes, call 911. With that being said, not everyone experiences pain before a heart attack.

2. Snoring and Lingering Coughs

While these seem like common occurrences, both snoring and an ongoing cough can point toward heart problems.

If you know heart problems run in your family and have a cough that won’t let up, this can be a sign that something more is happening. Especially if you’re coughing up white or pink mucus. When the heart can’t keep up, it causes blood to leak into the lungs.

While snoring is common for a lot of people, if you’re noticing gasping or choking sounds while you sleep or moments where you stop breathing, this puts extra stress on your heart. If this sounds like you or someone you know, a CPAP machine can help with your breathing and alleviate stress on your heart while you sleep.

3. Lightheadedness or Dizziness

While there are normal things that can cause lightheadedness or dizziness, be cognisant when you’re experiencing random symptoms of this. If you feel like you might fall over, have a shortness of breath, and are experiencing pain or discomfort in your chest, this is often the perfect trifecta of a heart attack. If you or someone else is experiencing these symptoms, call 911.

4. Pain or General Discomfort (Specifically, on the Left Side)

Pain on the left side of the body, around the chest, or arm can be a sign of a heart attack. Other pains that you might be experiencing include throat and jaw pain that stem from the center of your chest and spread upward. If you’re experiencing anything abnormal or hear about these symptoms from someone else, it could be a sign that medical intervention is needed.

5. Abnormal Heartbeat

Having an irregular heartbeat during excitable moments is normal, but experiencing random skips in your heart or irregular heart palpitations is not. Especially when they are accompanied by chest pain, dizziness, or shortness of breath. If you or someone else has a combination of these symptoms, making an appointment with a doctor can help save your life.

6. Heartburn, Indigestion, or Nausea

Another symptom of a potential heart attack is experiencing stomach pain, heartburn, indigestion, or nausea. This, paired with a history of heart disease, could make someone more at risk. Women are more likely than men to experience this prior to a heart attack, but both genders are susceptible.

7. Breaking Out in a Cold Sweat

If you or someone else is breaking out in a cold sweat for no reason, this could also be a sign of heart problems. Combined with other symptoms, this could be a precursor to bigger heart problems that you’re unaware of. If you break out in a cold sweat along with other symptoms on this list, call 911 immediately to get checked out.

8. Feeling Weak or Exhausted

If normal tasks are suddenly feeling like too much, this is a huge sign of heart problems. Whether you’re climbing stairs, grabbing the mail, or carrying groceries, if you’re experiencing weird bouts of exhaustion, this could be a sign that your heart is at risk. Days of extreme exhaustion without having an explanation for it can often be the first precursor to an oncoming heart attack.

9. Swollen Bottom Half of Your Body

If you or someone else’s bottom half of their body (legs, feet, ankles) appears to be swollen, it could indicate that the heart is not pumping fast enough. When your heart is having issues pumping blood effectively, swollen limbs are a huge sign of these changes. If you or someone else is experiencing heart failure, the kidneys struggle to remove extra water and sodium, and this can also lead to bloating. So, if you or someone you’re around appears to have excessive bloating or any of these other symptoms, call 911 to get checked out.

10. High Risk of Heart Disease and Short of Breath

If you or someone else is at high risk of heart disease and has random experiences of shortness of breath, this can be a sign that a heart attack is oncoming. Or, at the very least, that you have a heart condition that needs attention. Randomly experiencing shortness of breath and feeling weak during normal activities alludes to the fact that something more could be going on with your heart. If you’re feeling short of breath, have a history of heart problems, and have any other risk factors, speak with your doctor ASAP.

How to Respond to a Heart Attack

Whether you or someone you know is experiencing these symptoms, you want to be prepared so you know how to respond to a heart attack appropriately. Here at HeartCert, we offer certified CPR training so you can learn to save someone’s life. Whether your job requires it or you simply want knowledge on the subject, our instructors will give you the tools so you know how to respond in an emergency situation. Ready to sign up and gain knowledge to save a life?

Save a heart with CPR.

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HeartCert is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV, EKG and more, throughout the United States.

Courses include CPR/AED/First Aid, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), Certified Nursing Assistant training, IV training, EKG training, babysitter basics and more. Courses and certifications from both the American Heart Association and American Red Cross are available. We offer virtual courses and certifications, in all 50 states as well as in-person classes at our headquarters, HeartCert CPR Eagan and major cities in Iowa, Illinois, Georgia, Michigan, Minnesota, Mississippi, Nebraska, Pennsylvania, Texas and Wisconsin.

Understanding the Connection Between Allergies, Inflammation, and Heart Health

For those with seasonal allergies, it can be difficult to deal with the sneezing, stuffiness, watery eyes, itchy throats and more that come with the condition. The discomfort and inconvenience caused by these symptoms can be more than bothersome, often impacting daily activities, productivity, and overall quality of life. Even though seasonal allergies are quite common, their effects go beyond physical discomfort and can influence various aspects of health and well-being. In this blog, we’ll look at the connection between allergies, inflammation and heart health.

How Seasonal Allergies Affect Inflammation and Heart Health

Allergies do in fact have a connection with inflammation in the body and overall heart health. There have been numerous studies that have highlighted the relationship between seasonal allergies, inflammation markers, and cardiovascular outcomes. Understanding this connection is important for individuals seeking to manage their allergies effectively while prioritizing their heart health.

As described in an article from CNN, ‘While prior research has shown a connection between having allergies and an increased risk of cardiovascular disease, “the question is why?” said pulmonologist Dr. Raj Dasgupta, an assistant professor of clinical medicine at the Keck School of Medicine at the University of Southern California.

“We can’t really show causality, but science does show it’s connected to pro-inflammatory mediators, things that trigger inflammation in the body,” said Dasputa, who was not involved in the study.’

Histamines, for example, can increase blood flow to the affected area when an allergen strikes, prompting the immune system to release antibodies, which causes inflammation. This explains why numerous allergy medications are antihistamines, which are made to counter the inflammatory reaction. While inflammation serves as the body’s defense mechanism against pathogens, an excessively active or prolonged response is a root cause of numerous chronic ailments, including diabetes, hypertension, and heart disease.

Source: CNN Allergies, Asthma Linked to Heart Disease, Study Says.

Caring for Your Heart While Managing Allergies

Allergies alone are not a source of heart disease, and there are many other contributors, including diabetes, obesity, smoking, a lack of exercise, and a family history of cardiovascular issues. There are things you can do to help. Understanding the connection between allergies and heart health is the first step in taking action to manage allergies properly to maintain heart health. Some practical tips that can help reduce inflammation and lessen the impact of seasonal allergies include: lifestyle adjustments such as minimizing exposure to allergens, maintaining a clean indoor environment, and practicing stress-reduction techniques can make a significant difference. Additionally, dietary considerations, including consuming anti-inflammatory foods, staying hydrated, and consuming heart-healthy foods, can play a crucial role in overall health. You may also want to explore potential treatment options with a healthcare provider, such as allergy medications or immunotherapy, which can provide further relief and support in managing allergies for optimal heart health.

Learn More: Four Things to Know About High Blood Pressure

Protect the hearts of those around you by taking a CPR/AED and first aid course at one of HeartCert CPR’s nationwide locations. Register for a course today.

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HeartCert is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV, EKG and more, throughout the United States.

Courses include CPR/AED/First Aid, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), Certified Nursing Assistant training, IV training, EKG training, babysitter basics and more. Courses and certifications from both the American Heart Association and American Red Cross are available.We offer virtual courses and certifications, in all 50 states as well as in-person classes at our headquarters, HeartCert CPR Eagan and major cities in Iowa, Illinois, Georgia, Michigan, Minnesota, Mississippi, Nebraska, Pennsylvania, Texas and Wisconsin.

5 Exercises to Promote Heart Health

Keeping your heart healthy is one of the best ways to live longer and become healthier overall. With direct knowledge in the medical field, our team at HeartCert CPR is here to advise you on how to increase heart health. Keep reading to learn how exercise benefits your health, what exercise type works best, and what exercises support your heart the most.

group of people stretching in yoga exercise class

Why Does Exercise Increase Heart Health?

By exercising routinely, your heart will be in tip-top shape. But why does exercise help your heart? Here are the main benefits that you can experience by implementing a heart-healthy routine:

  • Lower blood pressure
  • Increase blood flow
  • Reduce heart attack risk
  • Minimize diabetes risk
  • Boost blood circulation
  • Encourage a healthy weight
  • Prevent future heart problems

What Exercise Types Are Best for Heart Health?

The first thing that comes to mind is probably cardio. After all, the name literally translates to heart. But other types of exercises can help too. According to Johns Hopkins Medicine, to get comprehensive heart health benefits, there are three main exercise categories to hit:

Aerobics and Cardio

Aerobic exercise is the key to keeping your blood circulating and your heart healthy. Through aerobic exercise, blood pressure and heart rate lower, and your cardiac output can increase. Designed to strengthen your heart and lungs, you’ll be in a much healthier state by incorporating cardiovascular exercises.

Flexibility and Balance

Before thou doth protest too much, this isn’t directly associated with your heart, but it’s still equally as important as the cardio exercises. By increasing flexibility and balance through stretching, it helps your body keep up with more intense heart health exercises. Actively adding stretching to your daily routine ensures that injuries are kept at bay. With added stability and flexibility, you’ll become less likely to experience pulled muscles, cramps, joint pain, trips, and falls.

Strength and Resistance

Strength and resistance training is an essential part of your health. Implementing strength training two times a week helps tone your body so you’re less at risk for heart disease. Weight machines, resistance bands, push-ups, squats, and various body-resistant exercises can help raise good cholesterol and lower bad cholesterol.

Upping Your Step Count May Increase Your Lifespan

 

What 5 Exercises Are Best for Heart Health?

Now that you know the core categories to promote heart health, you might be wondering what the best exercises are that blend the different types. Here are five healthy ideas to check off your weekly exercise list to empower your heart:

1. Running

Before you run away from this page, you can also get similar benefits from brisk walks and hiking as well. While running is ideal to receive the most heart-healthy perks, walking comes in at a close second. Especially if there are terrain changes that are often associated with hiking. The more energy you put into the exercise, the more your heart rate elevates, and the more your body will reap the benefits.

2. Cycling

If running isn’t your thing and walking bores you to tears, we have another cardio option for you: cycling. Pull out that rusty, dirt-covered bike in the garage, and put it to good use. Otherwise, get your hands on a cycling machine or just pop a mini peddler under your desk during the day. The nice thing about this exercise is that while your legs may be exhausted, at least you won’t have to support your body once it gets tired.

3. Yoga

Yoga is arguably one of the best ways to stretch. But first, get those stereotypes out of your head. No, it’s not just for women. Nor is it full of woo-woo inspirational stuff—unless you choose to attend a specialized class for one. The art of yoga focuses on honing in on your inner self and relaxing to get the utmost stretch. Plus, there are strength yoga sessions you can try to get even more heart-healthy benefits from the exercise. All we’re going to say is that it’s harder than it looks, and don’t knock it until you try it.

4. Weightlifting

As we mentioned earlier, weight and resistance training is ideal for your heart because it simultaneously strengthens your heart and your body. By weightlifting a couple of times a week, you can keep your body—and heart—in peak shape. Plus, it doubles as a way to get rid of your gut and other fat-prone areas, which are other risk indicators for heart disease.

5. Swimming

If running, walking, or cycling isn’t your thing, then swimming is your next best bet. For anyone prone to leg injuries that arise with walking and running, swimming is ideal to avoid it. Since the exercise focuses on both arm and leg strength, it lessens pressure by dividing force between both areas of muscles. So, now’s the time to convince your spouse to get a pool installed in the backyard or maybe just sign up for swim memberships at your nearest community center.

Heart-Healthy Habits

Exercising regularly keeps your heart and body in its prime. If you would like emergency training or someone you know is high risk or prone to heart health problems, it might be helpful to take one of HeartCert’s online preventative courses to better prepare yourself for an emergency.

 

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV and more, in Minnesota and throughout the United States.

HeartCert CPR courses include CPR/AED/First Aid and CPR/AED, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), and Certified Nursing Assistant training. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications, as well as safe in-person courses at all locations and our headquarters, HeartCert CPR Eagan.

How to Minimize Holiday Stress

The holiday season is special, memorable, and fun – but it can also be busy, demanding, and tense. The impact of stress on heart health has been well documented, so it’s important to do what you can to minimize holiday stress.

There are some things you can do to help reduce stress during the holidays, including:

Plan early. Establishing your holiday plans and gatherings early can help you feel more content with what to expect throughout the season. 

Be okay with saying no. Carefully consider your obligations and avoid taking on more than you can handle to prevent excess stress.  

Stick to a budget. Financial stress is a common concern during the holidays. Talk to family ahead of time and stick to a comfortable budget.

Practice mindfulness. Practicing mindfulness is a great way to manage and reduce stress and promote a healthy heart. 

Mindfulness can be a powerful tool to maintain perspective and stay calm through the chaos. We have a few tips, which we’ll share below.

What is Mindfulness?

Mindfulness is a practice of noticing when you get distracted – by to-dos, past or future events, news or other events – and bringing your attention to the present. It’s been shown to decrease stress and increase calm, and it can make your holidays more enjoyable.

Read More: The Link Between Heart Health and Mental Health

Use Mindfulness to Minimize Holiday Stress

Here are some tips from Johns Hopkins on staying mindful this holiday season

  1. Recognize What Really Matters: As you’re shopping, wrapping, baking or cooking, try to stay present and connected to the season. Waiting in line or stuck in traffic? Use those moments to take a deep breath and reflect.
  2. Let Good be Good Enough: We want everything to be perfect at the holidays, but that’s an unrealistic expectation. Acknowledge that imperfection is normal and inevitable.
  3. Respond to Stressors with Kindness: Understand that most people are stressed during the holidays, and extend kindness whenever possible.

One of the best ways to ensure that those you love stay healthy all season long is to learn CPR. HeartCert offers a wide variety of CPR and first aid training courses, both virtually and in person. Sign up for an online course or find a training center near you.

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV and more, in Minnesota and throughout the United States.

HeartCert CPR courses include CPR/AED/First Aid and CPR/AED, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), and Certified Nursing Assistant training. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications, as well as safe in-person courses at all locations and our headquarters, HeartCert CPR Eagan.

What’s the Difference Between Heart Attack and Sudden Cardiac Arrest?

The heart is an essential organ within the human body that is responsible for moving blood throughout the circulatory system. The heart’s primary function is to supply oxygen and nutrients to the body’s tissues and organs while simultaneously eliminating waste products. Heart health is vital for the body to operate properly, but when heart issues arise critical health complications can occur, such as a heart attack or sudden cardiac arrest.

Many people associate CPR with heart attacks. However, because heart attacks usually don’t cause the heart to stop beating, CPR is not often needed following a heart attack. In contrast, a sudden cardiac arrest occurs suddenly, without warning, and stops the heart from pumping blood. This is when CPR is needed to save the patient’s life, and to preserve brain and organ function.

What are other differences between heart attack and cardiac arrest? We turned to the American Heart Association for more information.

6 CPR Facts You May Not Know

What is a Heart Attack?

When a blocked artery prevents oxygen-rich blood from reaching a section of the heart, that part of the heart begins to die. If the blocked artery is not reopened, damage can be severe.

Because of the gradual nature of a heart attack, symptoms often begin and build slowly, over the course of several hours, days, or even weeks. And symptoms vary, especially between men and women. It’s important to know and be able to recognize symptoms and seek medical attention as soon as possible.

Top Ten Tips for Choosing Heart-Healthy Snacks

sudden cardiac arrest
photo credit: @averey accessed 12/2/20 via CC0

What is a Sudden Cardiac Arrest?

Unlike the slow build of a heart attack, a sudden cardiac arrest occurs with little warning. The effects are immediate. Cardiac arrest is triggered by an irregular heartbeat (also known as arrhythmia). This disrupts the heart’s ability to pump blood throughout the body.

Without CPR performed by a bystander or medical professional, the patient will lose consciousness and die in a matter of minutes. Even if the patient survives, the lack of blood and oxygen to the brain and organs could cause permanent damage.

Register For a CPR Class

There are some significant differences between a heart attack and sudden cardiac arrest. Both are serious heart complications that can have fatal consequences. Knowing the signs and how to address each situation is crucial for life-saving emergency response. This is why it’s vitally important for bystanders to know CPR – and be ready and willing to perform it when necessary.

This is an updated blog post that was originally published in 2020.

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR and First Aid in the Twin Cities and throughout Minnesota.

HeartCert CPR courses include CPR/AED/First Aid and CPR/AED, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), and Certified Nursing Assistant training. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications! Find your CPR class at any of our convenient Twin Cities locations, including our headquarters, HeartCert CPR Eagan.

Women: Do you Know These Silent Heart Attack Symptoms?

Woman holding heart
Photo by Giulia Bertelli on Unsplash

Heart attacks are a serious health concern, and they can be life-threatening if not treated quickly. Unfortunately, many women may not realize that they’re having a heart attack because the symptoms can be different from those typically associated with heart attacks in men. Here are four silent heart attack symptoms that women should be aware of:

Chest Pain

Chest pain is the most common symptom of a heart attack in both men and women. However, women may experience chest pain differently, such as a tightness or pressure in the chest instead of a crushing pain. This can make it more difficult to recognize the symptom as a sign of a heart attack.

Shortness of Breath

Shortness of breath is another common symptom of a heart attack in women. This can feel like you can’t catch your breath, or it may feel like you’re out of breath for no reason.

Fatigue

Women who experience a heart attack may feel fatigued, especially if they’re not getting enough sleep. Fatigue can make it difficult to carry out daily activities and can be a sign of an underlying health problem.

Nausea or Indigestion

Nausea or indigestion can be symptoms of a heart attack in women. This can feel like an upset stomach, and it may be accompanied by a feeling of fullness or bloating.

Learn More

Fast action can save lives. It’s a good idea to know what to do if someone experiences a heart attack or cardiac arrest. HeartCert offers CPR and First Aid classes for all skill sets and levels of experience. Whether you are an experienced Healthcare Professional or a new parent just wanting to learn ‘the basics’, we have a class for you! We can teach a convenient one-on-one CPR or first aid training session, or we can certify a large group on-site depending on your needs. Visit our Homepage to get started.

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV, EKG and more.

HeartCert CPR courses include CPR/AED/First Aid, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), Certified Nursing Assistant training, IV training, EKG training, babysitter basics and more. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications. We offer safe in-person courses at all HeartCert locations throughout the United States, including our headquarters, HeartCert CPR Eagan.

This is an updated blog post that was originally published in 2019.

How to Lower Your Salt Intake

Looking to improve your cardiovascular health in the new year? There are many easy changes you can make for better health: eat more whole foods, get more physical activity, focus on high-quality sleep, reduce stress, and learn CPR, among others. One way to reduce your risk of heart disease and stroke is to lower your salt intake.

Sodium and Heart Disease

Excess salt intake is a known risk factor for heart disease and stroke. High sodium levels increase blood pressure and cause plaque to accumulate in the blood vessels. Because an estimated 90 percent of Americans consume more sodium than is recommended, it’s something that we should all be aware of.

a woman sprinkling salt on her food
photo credit: @fmdevice accessed 1/4/23 via CC0

4 Tips to Lower Salt Intake

  1. Start Gradually: For long-term success, make the switch gradually. Mix low-sodium and regular foods, and add just a little less salt every time you cook. This will help you adjust more easily and sustainably.
  2. Buy Fresh or Frozen: Canned vegetables and beans are often high in sodium. Choose frozen, dried, or fresh whenever possible.
  3. Eat More Potassium: Potassium counters the effects of sodium in the body. Foods such as bananas, tomatoes, cantaloupe, oranges, and beans are good sources of this vital nutrient. (Learn more about the power of potassium: Potassium Can Lower Heart Disease Risk)
  4. Get Creative with Flavor: Instead of adding salt, season food with other spices, herbs, vinegar, garlic, oils or citrus. Always taste food before adding salt!

What’s the best way to protect the hearts of those you love? Sign up for a CPR training course! HeartCert offers a variety of CPR certification classes across the country and online. Find your CPR class today!

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV, EKG and more.

HeartCert CPR courses include CPR/AED/First Aid, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), Certified Nursing Assistant training, IV training, EKG training, babysitter basics and more. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications. We offer safe in-person courses at all HeartCert locations throughout the United States, including our headquarters, HeartCert CPR Eagan.

This is an updated blog post that was originally published in 2019.

How Alcohol Impacts Heart Health

Are you considering cutting back on your alcohol consumption? You’re not alone. Many people across the country are drinking less, or even cutting booze out entirely. The reasons for this shift vary. Mental health, weight control, financial constraints, or simply the increased availability of non-alcoholic options are common reasons given. For others, the main motivator is the effect of alcohol on physical health.

woman drinking alcohol
photo credit: @wildlittlethingsphoto accessed 11/30/22 via CC0

The Impact of Alcohol on Heart Health

Drinking too much alcohol can contribute to high blood pressure, obesity, depression and anxiety, stroke, high cholesterol, and more. Heavy drinking has been shown to prematurely age the arteries, and can lead to poor sleep and food choices.

Binge drinking – defined as four or more drinks in two hours for women and five or more drinks in two hours for men – is even more harmful. The risks of binge drinking include irregular heartbeats, stroke, blood clots and even heart failure.

Register for a CPR Course

How Much Alcohol is Safe to Drink?

The American Heart Association recommends “moderate” alcohol consumption. This means an average of one drink per day for women, and one to two drinks per day for men. The amount in each drink matters, too: one drink is defined as 5 ounces of wine, one 12-ounce regular beer, or 1.5 ounces of 80-proof spirits.

What About Red Wine?

There has long been a common belief that drinking a glass of red wine each day is good for the heart. It’s true that there are some components in red wine (such as flavonoids, resveratrol, and antioxidants) that can benefit heart health. However, those nutrients are easily found in other foods, such as blueberries and red grapes.

If you’re looking to improve heart health, it’s best to focus on lifestyle changes such as eating a healthy diet, exercising regularly, quitting smoking, reducing stress, and getting enough sleep.

Read: How to Stay Healthy This Winter

The Bottom Line: Moderation is Key

If you drink, talk to your doctor about your risk factors. They can help you determine whether and how much is safe for you to drink. In general, focus on moderation – one drink per day or less – to minimize the risk to your heart, health and happiness.

What’s one of the best ways to protect the hearts of those you love? Learn CPR! Because most cardiac arrests occur in the home, keep your loved ones safe with HeartCert CPR training.

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV, EKG and more.

HeartCert CPR courses include CPR/AED/First Aid, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), Certified Nursing Assistant training, IV training, EKG training, babysitter basics and more. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications. We offer safe in-person courses at all HeartCert locations throughout the United States, including our headquarters, HeartCert CPR Eagan.

The Impact of Stress on Heart Health

We all know that chronic stress can significantly impact mental health. But did you know that stress can also harm your physical health? It’s true – researchers have long known of a link between chronic stress and heart disease, among other ailments. What, exactly, is the impact of stress on heart health? And how can you manage stress in order to minimize that impact?

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Heart Disease and Stress

Stress causes inflammation, high blood pressure, and other negative reactions in the body. These, in turn, raise the risk of heart disease and stroke. In addition, stress often causes us to adopt unhealthy coping mechanisms, such as binge drinking, smoking, eating unhealthy foods, overeating, and more.

the impact of stress on heart health
photo credit: @bkotynski accessed 10/5/22 via CC0

How to Minimize the Impact of Stress on Heart Health

The best way to lower the potential negative impact of stress on heart and overall health is to find healthy ways to manage stress. Try to eat well, drink enough water, and get more physical activity. Focus on high-quality sleep. Spend time with family and friends. Try yoga, meditation or journaling. If feelings of stress continue to affect your daily life and routine, talk to your doctor. It’s never a bad idea to ask for help!

Five Ways to Become More Resilient

Protect the hearts of those you love! Register for a CPR training course today.

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV, EKG and more.

HeartCert CPR courses include CPR/AED/First Aid, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), Certified Nursing Assistant training, IV training, EKG training, babysitter basics and more. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications. We offer safe in-person courses at all HeartCert locations throughout the United States, including our headquarters, HeartCert CPR Eagan.

This is an updated blog post that was originally published in 2020.

Can Watching Sports Increase Heart Attack Risk?

Fall is the season of changing leaves, apple picking, back to school, and football. If you spend every Sunday (and Monday, and Thursday) watching football, it’s important to be mindful of your health. Don’t eat too much fried food, stand up at commercial breaks, and manage your stress. Here are a few ways that watching sports can affect your heart – and tips on how to mitigate those effects.

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How Watching Sports Affects the Heart

Researchers have found an increase in heart attacks and arrhythmias and heart attacks during major sporting events like the Superbowl and World Cup. This is due to the stress and emotion we experience when watching a game.

When a game gets suspenseful or takes a disappointing turn, fans often feel stress. These feelings of stress and anger essentially trigger a fight-or-flight response, which causes heart rate and blood pressure to increase. All of these factors can trigger a cardiovascular event.

fans watching sports
photo credit: @koff accessed 9/6/22 via CC0

How to Manage Stress During a Big Game

If you experience high levels of stress while watching sports, take steps to manage and reduce those intense feelings. Take deep breaths, do a few stretches, and step away for a few minutes if needed. Also, try to eat healthy before and during the game, and limit the amount of alcohol you consume.

If you’re still feeling frustrated and angry after the game ends, channel it into physical activity to help release the stress.

Protect Your Health with CPR

Take care of your fellow football fans by learning hands-only CPR. You could save a life!

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV, EKG and more.

HeartCert CPR courses include CPR/AED/First Aid, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), Certified Nursing Assistant training, IV training, EKG training, babysitter basics and more. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications. We offer safe in-person courses at all HeartCert locations throughout the United States, including our headquarters, HeartCert CPR Eagan.

This is an updated blog post that was originally published in 2018.

Tips for a Heart-Healthy Grill

As summer winds down, now is the time to check off the last boxes on your summer bucket list. Go to the beach or the pool, dine al fresco with family and friends, head out on a road trip, harvest the garden, go for a bike ride, or just enjoy the warm weather! If a backyard barbeque is in your end-of-summer plans, we have tips on how to grill the heart-healthy way.

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Heart-Healthy Grill Tips

According to the American Heart Association, there are a few easy steps you can take to make your grill more heart-healthy.

heart-healthy grill tips
photo credit: @hariprasad000 accessed 8/3/22 via CC0

Choose a Leaner Protein

In general, it’s a good idea to grill healthier meats like chicken and fish. If you’re grilling beef, try to choose a leaner cut. You can even marinate and grill tofu!

Reduce Grilling Time

The longer that fatty muscle meat, such as beef or pork, is cooked, the more harmful chemicals it accumulates. To reduce grilling time, cut meat into smaller pieces or pre-cook it ahead of time.

Add Veggies to the Grill

Corn is great on the grill, but it’s not the only vegetable that works well for grilling. Onions, zucchini, peppers, sweet potatoes, summer squash, carrots, beets, and even lettuce are great options. Grilling enhances the flavor and texture of vegetables, and makes them satisfying and delicious.

Choose Healthy Sides

Whatever you choose to cook on the grill, choose heart-healthy sides to make the meal healthier overall. Look for whole wheat buns and salads made with low-sodium ingredients.

What’s the best way to protect the hearts of those you love? Learn CPR! Find a HeartCert location near you, or register for a virtual CPR certification course.

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV, EKG and more.

HeartCert CPR courses include CPR/AED/First Aid, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), Certified Nursing Assistant training, IV training, EKG training, babysitter basics and more. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications. We offer safe in-person courses at all HeartCert locations throughout the United States, including our headquarters, HeartCert CPR Eagan.

Actor Says CPR, AED Saved His Life

When actor Bob Odenkirk collapsed on the set of his television show “Better Caul Saul” in the summer of 2021, his co-stars immediately called for help. The show’s health officer rushed over and began performing CPR. In interviews a few months later, Odenkirk credited that quick response, the use of an AED, and his recent physical activity for saving his life.

actor saved by CPR
photo credit: @mikhail-nilov accessed 4/10/22 via CC0

Actor Credits CPR For Saving His Life

Odenkirk says he suffered a “heart-related incident” and collapsed on set in July 2021. The on-set health officer performed CPR for 12 minutes. She then asked another person to take over, while she retrieved and administered an AED, or automated external defibrillator.

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Odenkirk had to be shocked with the AED three times before his heart resumed its rhythm. His representatives later told the media that he was in stable condition.

In interviews, Odenkirk credits the quick action of his co-stars and the health officer in immediately starting CPR and using the AED when appropriate. He also says that he had recently increased his physical activity and stamina while training for a movie role. Not only did this improve the health of his cardiovascular system, but it made CPR more effective. He believes it also made recovery easier.

Read: What’s the Easiest Way to Prevent Heart Disease? Physical Activity

Odenkirk is fortunate that he had someone on set who was trained in CPR and AED use. The majority of people who suffer a cardiac arrest outside of a hospital setting don’t fare so well. This is why CPR training is so important. You could save a life! Register for a HeartCert CPR course today.

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV and more, in Minnesota and throughout the United States.

HeartCert CPR courses include CPR/AED/First Aid, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), Certified Nursing Assistant training, IV training, babysitter training and more. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications, as well as safe in-person courses at all locations and our headquarters, HeartCert CPR Eagan.

How to Stay Healthy This Winter

Many of us grew up believing that simply being outside in cold weather would cause us to get sick. No matter what your grandma says, that isn’t the case. Cold temperatures alone won’t make you sick. However, winter brings snow, ice, slippery roads, time indoors, less sunlight and greater isolation, all of which can make it tougher to stay healthy.

According to the American Heart Association, research shows an association between colder air temperatures and negative impacts on cardiovascular health. In addition, viruses have been found to survive and reproduce more easily in colder and dryer winter air.

photo credit: @ginny9119 accessed 12/29/21 via CC0

Here are a few ways to stay healthy throughout the winter months.

Be Heart Aware

If you’ve been diagnosed with heart disease or have a history of heart issues, be especially cautious in cold weather. Don’t overexert yourself shoveling show or trying a new winter sport. Stay active, but take it easy and monitor your health.

Read: Is Heart Attack Risk Higher in Winter?

Continue with Pandemic Precautions

Many of the preventative measures we’ve been taking against COVID will help protect against the flu and colds. Continue to practice good hand hygiene, wear a mask, social distance, and stay home as much as possible.

Boost Your Immune System

All of the actions that keep you healthy throughout the year will also help protect your health during flu season. These include physical activity, healthy eating, quality sleep, reducing sodium, minimizing stress, and quitting smoking.

Take a CPR Training Course

More than 350,000 cardiac arrests occur outside of the hospital in the United States every year, the majority of which take place in the home. When CPR is administered immediately after cardiac arrest, the chance of survival is doubled or even tripled.

Register For a CPR Class

Help those you love stay healthy by taking a virtual or in-person CPR training course with HeartCert! Visit our locations page to find a class near you.

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV and more, in Minnesota and throughout the United States.

HeartCert CPR courses include CPR/AED/First Aid and CPR/AED, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), and Certified Nursing Assistant training. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications, as well as safe in-person courses at all locations and our headquarters, HeartCert CPR Eagan.

Sugary Drinks Could Harm Heart Health

If you’re working to lower the amount of sugar in your diet, don’t overlook your beverages. Nearly half of all added sugars consumed in the average American diet come in the form of sugar-sweetened beverages. The link between sugary drinks and heart disease has long been known, but new research is showing just how close that link is.

How Sugary Drinks Raise Heart Disease Risk

sugary drinks
photo credit: @breakingpic accessed 11/5/21 via CC0

In an observational study of 106,000 women with an average age of 52, researchers found a 20% greater likelihood of cardiovascular disease in those who consumed one or more sugar-sweetened drinks per day. Interestingly, fruit drinks with added sugar correlated to a 42% greater likelihood of disease.

There are several ways in which sugary drinks may increase heart disease risk. Elevated levels of sugar and insulin in the blood can lead to inflammation, insulin resistance, diabetes and high cholesterol. High blood sugar can also cause an increased appetite, weight gain and obesity. All of these are risk factors for cardiovascular disease.

What’s the best way to reduce the risk of heart disease from sugar-sweetened beverages? Drink less of them! Start with replacing just one per day with water or a drink with no added sugar (staying away from artificial sweeteners, if possible). Consider infusing fruit in water for added flavor and health benefits.

Want to do more to protect the hearts of those you love? Learn CPR! Sign up for a CPR training course with HeartCert CPR. We offer virtual, hybrid, and in-person courses to fit your busy schedule.

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV and more, in Minnesota and throughout the United States.

HeartCert CPR courses include CPR/AED/First Aid and CPR/AED, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), and Certified Nursing Assistant training. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications, as well as safe in-person courses at all locations and our headquarters, HeartCert CPR Eagan.

Four Things to Know About High Blood Pressure

If you’ve ever sat in a doctor’s office and had a routine blood pressure reading – and not fully understood the results – this blog post is for you. Especially if you have a family or personal history of high blood pressure.

Blood pressure is more than just a number. It’s an important indicator of your overall cardiovascular health, and a potential sign of health issues to come. High blood pressure, or hypertension, impacts all of your internal organs – not just the heart.

high blood pressure
photo credit: @pavel-danilyuk accessed 9/2/21 via CC0

Here are four important facts about high blood pressure from the American Heart Association.

Four Things You Should Know About High Blood Pressure

Don’t Wait Until It’s a Problem

High blood pressure is defined as a systolic pressure (the top number) of 130 or below, or a diastolic pressure (the bottom number) of 80 or above. These numbers must stay elevated over a period of time for a diagnosis of hypertension. Understanding and monitoring your blood pressure will allow you to notice changes and take proactive action – before it becomes a problem.

Sodium Matters – and So Does Potassium

We know to monitor the amount of sodium in our diets. But the balance between sodium and potassium also matters to blood pressure. Many processed foods are high in sodium and low in potassium.

Blood Pressure Affects the Brain

Hypertension affects the blood vessels in the brain, increasing the risk of stroke. But researchers now believe that high blood pressure can also affect cognitive function and lead to dementia.

For Better Blood Pressure, Start with Small Changes

You don’t have to lose weight, quit smoking, lower sodium intake, and exercise more all at the same time. Focus on one risk factor, and start with small changes. Once you have a habit under control, move on to the next. You’ll be healthier before you know it.

What’s the best way to protect the hearts of those you love? Learn CPR! HeartCert CPR is offering virtual and safe in-person CPR training courses. Find a class today.

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR and First Aid in the Minnesota and throughout the United States.

HeartCert CPR courses include CPR/AED/First Aid and CPR/AED, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), and Certified Nursing Assistant training. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications, as well as safe in-person courses at all locations and our headquarters, HeartCert CPR Eagan.