Heart 28-Day Challenge

Hearts can’t wait to be healthy.


Your heart can’t wait to be healthy. Eating well, staying active, reducing stress, and scheduling regular screenings are keys to a heart-healthy lifestyle. Join our simple 28-day challenge to make small steps towards big changes in protecting your heart. Click the quiz boxes below to see each challenge, click here to download a printable checklist, or consider trying one of our heart healthy recipes like Tex Mex Quinoa or Mediterranean Couscous.


Did you know? Heart disease is the leading cause of death for men and women in the U.S. How can you decrease your risk? Test Your Heart Knowledge!

Eat More Color

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Include another serving (about one cup) of vegetables at dinner tonight. An easy first step to eating healthy is having fruits and veggies at every meal.

Find a Workout Buddy

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The risk of heart disease doubles in inactive people. Make working out more fun by inviting a friend to exercise with you.

Set a Bedtime Alarm

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Sleep is important to your cardiovascular health. Head to bed with enough time to get a full eight hours of sleep.

Calculate Your BMI

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The higher your BMI, the higher your risk of heart disease. Learn your body mass index with our handy calculator.

Plan Routine Checkups

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Schedule your annual physical.

Swap Out Sugar

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Swap dessert for a piece of fruit today. Learn the difference between added sugar and naturally occurring sugar.

Destress with Your Pet

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Take your dog on a walk and play, or curl up with your cat. Pets can help reduce stress

Learn to Save a Life

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Learn hands-only CPR. Immediate CPR can double or triple a person’s chance of survival. It’s only two steps to save a life!

Walk This Way

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Find opportunities to walk! Use the stairs, park further away, or take a short walk at lunch.

Facts on Fat

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Add healthy fats, like nuts or avocado, to your diet.

Aim for Exercise

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Aim for 30 minutes of exercise today.

Share a Laugh

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Lessen stress by sharing a funny video or joke that makes you laugh.

Get Your Heart Rate Up

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March in place for 3 minutes to get your heart rate up!

Reduce Your Salt Intake

Choose a healthy snack with less than 200 mg of sodium per serving.

Happy Hearts

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Happiness helps lower heart disease risk. Kiss your sweetheart, hug a friend, or perform a random act of kindness.

Know Your Numbers

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Too much cholesterol in your blood increases heart disease risk. Get your cholesterol tested today.

Stop Smoking

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Smokers are 6 times more likely to suffer heart attacks. Take the step to stop smoking, or support a friend.

Challenge Yourself

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Drop and give me ten push-ups, or see how many you can do in a minute.

Know Your History

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Call a few relatives and ask about your family health history. 

Meatless Monday

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Try going meatless today with all plant-based proteins and nutrients, or switch to more heart-healthy alternatives.

Get Creative

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Draw, color, or paint a picture to reduce stress.

Work in a Workout 

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Do 1 minute of squats or jumping jacks.

Cut the Caffeine 

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Reduce your caffeine and alcohol intake for a healthier heart.

Get Better Sleep

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Spend 5-10 minutes stretching or doing yoga before bed to support sleep quality.

Just Move It 

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| Dance break! Have a 5-minute dance party in your living room. It’s fun, and relieves stress

Check Your Pressure 

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1 in 3 Americans have high blood pressure. It’s important to have it checked regularly, starting at age 18.

Go Leafy Green 

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Eat leafy greens or a vegetable you haven’t tried before.

Channel Your Stress 

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Put stress into perspective by writing down 10 things you are grateful for.

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