Ava McDonnell
February is recognized nationwide as American Heart Month, a time dedicated to raising awareness about heart disease, which is the leading cause of death in the United States. Each year, health organizations, medical professionals, and communities come together to educate people on how to protect their cardiovascular health and reduce their risk of heart attack and stroke.
The good news? Improving your heart health doesn’t require drastic changes. The American Heart Association’s Life’s Essential 8 offers a simple, science-backed framework for better heart health that anyone can follow.
Here are eight tips to help you care for your heart this February:
1. Eat a Heart-Healthy Diet
Nutrition plays a major role in cardiovascular health. Focus on whole foods like fruits, vegetables, whole grains, lean proteins, and healthy fats such as olive oil, nuts, and fish. Limiting processed foods, added sugars, and excessive sodium can significantly reduce your risk of heart disease.
2. Stay Physically Active
Regular movement strengthens your heart and improves circulation. Aim for at least 150 minutes of moderate exercise per week, such as walking, cycling, or swimming. Even small changes, like taking the stairs or going for daily walks, can make a big difference.
3. Quit Smoking and Vaping
Tobacco use is one of the leading preventable causes of heart disease. If you smoke or vape, quitting is one of the best decisions you can make for your heart. Your cardiovascular health begins to improve almost immediately after stopping.
4. Prioritize Quality Sleep
Sleep is essential for heart health. Most adults need 7 – 9 hours of sleep per night. Poor sleep is linked to high blood pressure, weight gain, and increased risk of heart disease, so building a consistent bedtime routine is key.
5. Maintain a Healthy Weight
Carrying excess weight can put strain on your heart and increase your risk of high blood pressure, diabetes, and high cholesterol. Eating balanced meals and staying active can help you maintain a healthy weight over time.
6. Keep Cholesterol in Check
High cholesterol can lead to plaque buildup in your arteries, increasing your risk of heart attack and stroke. Regular screenings and a heart-healthy diet can help keep your cholesterol levels in a safe range.
7. Manage Blood Sugar Levels
Uncontrolled blood sugar, especially in people with prediabetes or diabetes, can damage blood vessels and increase the risk of heart disease. Monitoring your levels and eating balanced meals can support better heart health.
8. Monitor Your Blood Pressure
High blood pressure is often called the “silent killer” because it has no obvious symptoms but can cause serious heart problems. Regular checkups, stress management, and healthy habits can help keep your numbers in a healthy range.
American Heart Month is a reminder that daily choices can have a powerful impact on your long-term health. Keeping these 8 tips in mind can help you take meaningful steps toward a stronger, healthier heart.
Comments