February is American Heart Month, a time to raise awareness about heart disease—the leading cause of death for both men and women in the United States. The good news is that heart disease is largely preventable through healthy lifestyle choices, regular screenings, and proper nutrition. By making small changes today, you can significantly reduce your risk and improve your overall well-being.

1. Lifestyle Choices for a Healthy Heart
Your daily habits play a crucial role in maintaining cardiovascular health. Here are some key lifestyle factors that can keep your heart in top shape:

Stay Active
The American Heart Association (AHA) recommends at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous exercise per week to keep your heart strong. Activities like walking, jogging, cycling, and swimming improve circulation, lower blood pressure, and help maintain a healthy weight.

Manage Stress
Chronic stress contributes to high blood pressure and inflammation, increasing the risk of heart disease. Techniques such as mindfulness meditation, deep breathing, and yoga can help manage stress and promote heart health.

Get Quality Sleep
Poor sleep is linked to high blood pressure, obesity, and diabetes—all risk factors for heart disease. Aim for 7–9 hours of quality sleep per night to support your cardiovascular system.

2. The Importance of Regular Screenings
Heart disease can develop silently, which is why regular screenings and check-ups are essential for early detection and prevention. Here are some key screenings to prioritize:

• Blood Pressure: High blood pressure is a major risk factor for heart disease. Adults should have their blood pressure checked at least once a year.
• Cholesterol Levels: Elevated LDL (bad) cholesterol can lead to artery blockages. The AHA recommends cholesterol checks every 4–6 years for adults, or more frequently if you have risk factors.
• Blood Sugar Levels: Diabetes significantly increases the risk of heart disease. A fasting blood sugar test can help detect prediabetes or diabetes early.
• Body Mass Index (BMI) & Waist Circumference: Maintaining a healthy weight reduces the strain on your heart and decreases the risk of cardiovascular disease.

3. Eating for a Healthy Heart
A heart-healthy diet is one of the most powerful tools to prevent cardiovascular disease. Focus on these key dietary principles:

Increase Heart-Healthy Foods
• Fruits and Vegetables: Rich in antioxidants, vitamins, and fiber, these reduce inflammation and improve heart function.
• Whole Grains: Brown rice, quinoa, and whole-wheat products help regulate blood sugar and cholesterol levels.
• Healthy Fats: Omega-3 fatty acids from salmon, flaxseeds, and walnuts reduce inflammation and support heart health.
• Lean Proteins: Choose sources like chicken, fish, beans, and legumes instead of red meat to reduce saturated fat intake.

Limit Unhealthy Choices
• Processed Foods & Sugary Beverages: These contribute to obesity, diabetes, and high blood pressure.
• Excess Sodium: Too much salt increases blood pressure—opt for fresh, whole foods over processed options.
• Saturated & Trans Fats: Found in fried foods and packaged snacks, these fats raise LDL cholesterol and increase heart disease risk.

Taking Action This Heart Month
Now is the perfect time to prioritize heart health. Here are some simple ways to take action:

✔ Schedule a check-up to monitor your heart health.
✔ Incorporate more movement into your daily routine.
✔ Make heart-healthy food swaps and try new nutritious recipes.
✔ Practice stress management techniques to reduce daily tension.
✔ Encourage loved ones to take care of their hearts, too.

Your heart works hard for you—so take care of it! Small, consistent changes can lead to a longer, healthier life.

Resources for Heart Health
• American Heart Association (AHA): www.heart.org
• Centers for Disease Control and Prevention (CDC) – Heart Disease: www.cdc.gov/heartdisease
• National Heart, Lung, and Blood Institute (NHLBI): www.nhlbi.nih.gov

By making heart health a priority this February—and beyond—you’re investing in a healthier future for yourself and your loved ones.

Leave a Reply