Spring has officially sprung, and we couldn’t be more excited for warmer weather, longer days and all of the heart-healthy activities that come with them. This season is all about change and growth — much like our Ubiquinol Bucket List

To those who’ve been following along: Congratulations! You’re ¼ of your way there. Whether you’re on month four or day one, April’s the month to put your heart health first. This month’s challenge is pretty simple: go see your doctor to create your Heart Health Checklist.

What’s a Heart Health Checklist?

A Heart Health Checklist is exactly what it sounds like! It’s an actionable plan outlining things to do, steps to take, and goals to make in order to improve your heart health.

At your next appointment, tell your doctor that you want to create a Heart Health Checklist that’ll inform your cardiac care for this year and beyond.

What should I put on my Heart Health Checklist?

Your checklist will be unique to you. After your exam and evaluation (including any tests), you and your doctor will know which aspects of your health need to be improved. Think of your Heart Health Checklist as “the how” — the steps you can take to improve your heart health and the goals that’ll get you there.

Implementing heart-healthy behaviors:

• Integrating exercise into your day
• Taking heart-healthy supplements like Ubiquinol
• Trying out heart-healthy hobbies that are relaxing or lightly active
• Taking time to relax and unwind
• Changing your diet to reduce saturated fat and sodium and eliminate or reduce processed foods
• Choosing foods that are rich in nutrients and omega-3 fatty acids
• Regularly monitoring your cholesterol and blood pressure
• Addressing heart disease risk factors (like obesity) by losing weight
• Identifying stressors and then finding ways to reduce stress.

Curbing harmful lifestyle behaviors by:

• Quitting smoking
• Cutting back on sugar
• Reducing alcohol intake
• Lowering caffeine consumption
• Eating less nutrient-poor foods

Setting health goals

Simply saying “I want to improve my heart health” isn’t enough; you still need to set SMART goals to get you there. That’s what the Heart Health Checklist is for!

How to set SMART health goals

The goals you and your doctor set should be SMART, meaning:

• Specific:

  The goal is clear and understandable. For example, instead of a more general “I want a healthier heart” goal, make it specific, like “I will lower my cholesterol.

• Measurable:

  Add a number to your goal so you can track your progress and know when you’ve reached it. For example, “I will lower my cholesterol to ###.”

• Achievable:

  Before adding a number, you need to know how low you can healthily to go and to assess whether or not you have the things you need to get you there. If it’s hard to access heart-healthy foods, a meal delivery service could be what you need. Set yourself up for success by identifying what you need to make your goal attainable.

• Relevant

  In order to be motivating, your goals need to mean something to you. Set goals that are important to your life right now.

• Time-Bound:

  There’s nothing more motivating than a deadline. Give yourself a date to work towards. “I will lower my cholesterol to ### by 12/15. I’ll start by subscribing to a healthy meal delivery service by Wednesday.”

Now that you know what to do, the rest is up to you! Pick up the phone and give your primary care doc a call today to check this month’s challenge off your 2019 Ubiquinol Bucket List Your heart (and health!) is in your hands. Make sure you handle with care.