Heart Health & Prevention

Keep your heart strong for a lifetime. Rely on Essentia Health to provide education and support so you can lead a heart-healthy lifestyle.

Prevent or Manage Heart Problems

Making lifestyle changes can help you control a heart condition or reduce your risk of developing one. Even small steps can make a big difference.

  • Eat a balanced diet. Include fresh fruits, vegetables, whole grains, and lean sources of protein like beans, fish, and nuts. Avoid foods that are fried, packaged, or high in salt or sugar.
  • Be active. Exercise 20 to 30 minutes most days. Working out at an Essentia fitness center or elsewhere can strengthen your heart and manage your weight.
  • Maintain a healthy weight. Losing weight if you’re overweight can help prevent many health problems. Working with a weight management expert can help.
  • Get quality sleep. Aim for 8 hours a night. Talk to a sleep specialist for more information.
  • Quit smoking or using tobacco and avoid secondhand smoke. See tips for quitting tobacco and how it benefits your overall health.
  • Manage stress. Hobbies, spending time with loved ones, exercise, and mindfulness can help.
  • Manage health conditions. High blood pressure, high cholesterol, diabetes, prediabetes, and metabolic syndrome are linked to an increased risk of heart trouble. See your primary care doctor regularly to prevent and manage health problems.

Duluth, MN Mindfulness Course

Learning to manage short-term and long-term stress can increase your energy, self-esteem, and well-being. Take part in Essentia’s Mindfulness-Based Stress Reduction (MBSR) program, an eight-week course in Duluth that’s made up of weekly sessions and one daylong retreat. The course, which costs $325, includes:

  • Instruction in mindfulness meditation practices and mindful living
  • Gentle stretching and yoga
  • Exercises to enhance awareness in everyday life
  • Group discussions

To participate, attend a free pre-course orientation session and complete a pre-assessment. For more information, email MBSR@EssentiaHealth.org.

Heart Disease in Women

Heart disease symptoms can be different in men and women, and women face a higher risk of certain types of heart disease. Talk to your doctor about your personal risk factors and how often you should check your heart health.

Broken Heart Syndrome

Ask for a Referral

You’ll need a referral from your primary care provider or a specialist for this service.