Start Small. Live Big.

The “Start Small. Live Big.” campaign encourages adults, particularly those 55 and older, to get back on track with the small steps—like scheduling their medical appointments, getting active, and eating healthy—so that they can get back to living big. CCH is happy to join with the CDC Foundation, the Million Hearts® initiative, and organizations across the nation in sharing these important messages.

Make A Plan

Want to take steps to protect your heart but not sure where to start? You can work with your CCH healthcare provider to make a plan.

Your CCH healthcare provider can help by:

• Checking your blood pressure and cholesterol numbers — and teaching you how to check your numbers at home

• Sharing advice for healthy eating and physical activity

• Supporting you in other heart-healthy changes, like quitting smoking

• Connecting you with specialists to treat heart problems and other conditions

• Prescribing medicines if you need them

If you haven’t been keeping up with regular doctor visits, you’re not alone. Many people postponed doctor visits during the COVID-19 pandemic. But now’s the time to get back on track! Don’t wait — schedule an appointment today.

Get Active

Physical activity is key to a healthy heart. And when you’re active, it’s easier to keep doing all the things you love — like traveling, seeing friends, and playing with your grandkids.

Try these tips to get more active:

• Start with just 5 minutes. If you haven’t been active lately, start slow and go at your own pace. Even 5 minutes of activity a day has real health benefits, and you can build up to more over time.

• Walk more. Walking is a great way to start being active. Try fitting in a short walk in the morning or after dinner.

• Get moving while you get things done. Active chores like gardening, vacuuming, washing the car, and raking leaves all count as physical activity.

• Find an activity buddy. Physical activity can be more fun with other people! Try a group activity class at your local rec center or invite a friend to go for a walk with you.

Eat Healthy

Small changes in your eating habits make a big difference in your heart health — and there’s no one right way to eat healthy! You can find healthy eating habits that work for you.

Try these tips to make heart-healthy changes:

• Eat more fruits and veggies. Try making half your plate fruits and veggies at each meal. And if you can’t buy fresh, remember that canned and frozen options count, too!

• Cut down on sodium. Too much sodium (salt) can raise your risk for high blood pressure, heart disease, and stroke. Processed and packaged foods have a lot of sodium — so check the Nutrition Facts label and choose options with less sodium.

• Choose healthier fats. Too much saturated fat from fatty meats and full-fat dairy can be bad for your health. Try swapping saturated fat for healthier unsaturated fats — like fats in olive oil, avocados, and nuts.

Be A Role Model

Kids love to imitate their parents (and grandparents!) — so show your family how you’re taking steps to protect your heart.

Follow these tips to be a heart-health role model for your family:

• Talk about your family health history. If heart problems run in your family, you can take steps to lower your risk. Starting that conversation with family members is the first step.

• Get active together. Family time is a great time to be active! Go for a walk or bike ride together or kick a soccer ball around in the park. If your kids or grandkids see you enjoying physical activity, they’ll be more likely to give it a try.

• Share healthy meals. Mealtimes are a great opportunity to pass on healthy habits. Ask your kids or grandkids to help you shop for healthy ingredients and cook a meal to enjoy with the whole family.

CCH is open, safe and ready to see you

With almost 80 physicians, physician assistants and nurse practitioners in nearly 20 specialties, CCH is committed to your wellbeing right here at home. If you have been putting off a visit to your doctor for a regular checkup, contact them; they can help weigh your personal healthcare risk and avoid further delayed diagnoses. To learn more about the Cardiovascular Services offered at CCH, click here.