American Heart Month is an ideal time to review one's health and health goals, according to Newtown Health District Director Donna Culbert.

"February being Heart Month is opportunity to take a look at the health of our heart and cardiovascular system," Ms Culbert told The Newtown Bee. "And what we learn about our own health and the actions we take can carry us to better health throughout the whole year."

A big part of maintaining good heart health is "knowing your numbers."

During a heart check up, your doctor takes a careful look at your numbers - measurements including cholesterol and triglyceride levels, blood pressure, height/weight/waist and BMI (body mass index), blood sugar, and more.

"Knowing your numbers can empower you and is an important part of keeping your heart healthy," Ms Culbert said. "Knowledge is power. It can help you and your doctor know your risks and mark the progress you are making toward a healthier you."

As the primary health agency for Newtown, an official Connecticut Heart Safe Community, along with neighboring Bridgewater and Roxbury, Ms Culbert facilitates a mini "Know Your Numbers" session every month at the Municipal Center. On either the third or fourth Tuesday, a public health nurse checks in with individuals about their weight, blood pressure, and BMI.

Once a year, blood lipids are checked with a finger stick, as well.

"It's a helpful screening to give the participant a good idea of where they stand with their numbers," Ms Culbert said. "Health screenings do not take the place of a doctor's visit, but they are usually convenient and can provide valuable information to lay the groundwork for next steps."

February's Know Your Numbers session is Tuesday, February 21, from 9 to 11 am.

Between doctor visits, individuals can monitor and track their blood sugar, blood pressure, and body weight. Easy-to-use home glucose monitors, blood pressure monitors, and bathroom scales are readily available at retailers and pharmacies.

So what are the ideal numbers to have? The American Heart Association says:

*Blood sugar,or the amount of sugar (glucose) in the blood should be (prediabetes) HbA1c (glycosylated hemoglobin) less than six percent, or (diabetes) HbA1c (glycosylated hemoglobin) less than seven percent.

*Blood pressure - the force of blood against the arteries when the heart beats and rests should be less than 130/80 mm Hg.

*Blood cholesterol - a waxy substance produced by the liver should be checked regularly. Talk to your doctor about your numbers and how they impact your overall risk.

*Body weight determines the level of risk, so a body mass index (BMI) of 18.6-24.9 is ideal along with maintaining a waistline smaller than 35 inches for women and 40 inches for men.

Anyone looking to improve their heart health also needs to be aware of their exposure to various risk factors - circumstances that make a person more likely to develop a disease.

"Having these conditions may also increase the chances that an existing disease will get worse," Ms Culbert said. "There are some risk factors for heart disease that can't be changed, such as age [45 or older for men, 55 or older for women], and family history of early heart disease. But there are many risk factors for heart disease that you can do something about."

To improve heart health, the Health District recommends that Newtown residents take the following steps to reduce risk factors:

*Control high blood pressure

*Lower high blood cholesterol

*Diabetes control

*Stop smoking

*Lose weight if you are overweight

*Be more physically active

"As residents take the time to examine their own heart health and address the risk factors they can control, if they haven't had a recent physical exam and are at risk for heart disease they should call their physician for an appointment, or consider visiting Kevin's Community Center, Newtown's public health clinic for a physical and consultation with a physician.

Eating For Heart Health

According to Newtown Health Director Donna Culbert, creating balanced and nutritious heart healthy meals starts at the grocery store.

"We are so lucky to have three excellent grocery stores in Newtown, as well as a number of farms and farm stands that have beautiful produce and huge varieties and choices that make it easy to eat right, while enjoying the kind of food you love," Ms Culbert said.

Heart-healthy foods should include selections that contain omega-3 fatty acids, mono unsaturated fats, are high in potassium, have soluble fiber, and/or flavanols - all things that help heart health, the health director said.

Among the most heart healthy food choices are:

*Salmon (also tuna, trout, sardines, mackerel)

*Walnuts (also almonds, cashews, pistachios, flaxseed, chia seeds)

*Raspberries (also any berries, strawberries, blueberries, blackberries)

*Fat free or low-fat milk or yogurt

*Chickpeas (also eggplant, okra, apples and pears)

*Oatmeal

*Olive oil (also canola oil and safflower oil)

*Dark chocolate

*Unsalted almond butter

*Red grapes

The American Heart Association also suggests you ditch high-sugar beverages, and instead try:

*Plain or sparkling water (Not glam enough? Add some fruit and herbs to it!)

*Fat-free milk or plain soy milk

*Unsweetened tea or coffee

*100 percent fruit juice (stick to a small glass)

*Low-sodium tomato or mixed vegetable juice