February is American Heart Month – Let's Talk About Heart Health!

Did you know that heart disease is still the leading cause of death in the U.S.? That’s why every February, we observe American Heart Month to focus on what we can do to keep our hearts healthy and strong.
The good news? There are so many simple and effective ways to reduce your risk of heart disease, stroke, and high blood pressure. And the best part? You don’t have to overhaul your entire life overnight; just a few small changes can make a big impact.
Let’s break it down into some easy, actionable steps you can start today!
1. Quit Tobacco
If you’re a smoker (or vaper, or user of any other tobacco product), quitting is one of the best things you can do for your heart. Tobacco in any form increases your risk of heart attack and stroke. In fact, tobacco users are three times more likely to die from a sudden heart attack than non-users.
If quitting cold turkey sounds too daunting, take it one step at a time, talk to your doctor, seek support groups, or try nicotine replacement therapies.
2. Keep an Eye on Your Blood Pressure
High blood pressure (a.k.a. the silent killer) often has no symptoms but can put you at serious risk for heart disease and stroke.
The magic number to aim for? 120/80.
If yours is creeping higher, don’t panic! There are plenty of ways to lower it before medication becomes necessary:
Avoid salt from processed foods – Salt is not inherently bad. Moderate salt consumption along with whole foods high in potassium may be what's best for most people.
Exercise regularly – Even light activity can make a difference!
Get enough sleep – Lack of sleep is a sneaky contributor to high blood pressure.
Monitor your weight – Even losing just 5-10% of your body weight can help.
Bonus Tip: Measure Your Waist. Your waist size can actually be a good indicator of heart health. Generally, if your waist is over 40 inches for men or 35 inches for women, you may be at a higher risk for heart-related issues.
3. Get Moving!
You don’t need to train for a marathon to reap the benefits of exercise. Just 30 minutes of movement per day can work wonders for your heart. And no, you don’t have to do it all at once! Try breaking it into three 10-minute sessions throughout the day:
A quick morning walk
A walking meeting at work
A relaxing stroll after dinner
New research shows that resistance training can also lower blood pressure. Start with light to moderate weights and a higher number of repetitions (10-15 per set.). However, any movement counts! Whether it’s dancing in your kitchen, marching in place during TV commercials, or playing tag with your kids, it all adds up to a healthier heart.
4. Eat for a Healthy Heart
A balanced diet is one of the biggest game-changers when it comes to heart health. A few easy swaps can make a huge impact:
Skip the sugar – That includes sodas, fruit juices, and energy drinks.
Go for whole foods – Fruits, veggies, whole grains, and lean proteins (think chicken, fish, turkey, and even grass-fed beef in moderation).
Ditch ultra-processed foods – If it comes in a box and has a mile-long ingredient list, it’s probably not doing your heart any favors.
5. Rethink That Glass of Wine
We’ve all heard the old “red wine is good for your heart” line, but research now suggests otherwise. While moderate alcohol intake might not seem harmful, studies show that alcohol can actually raise blood pressure and increase your risk of heart disease. Not to mention, it’s also been linked to a higher risk of cancer.
6. Manage Stress
Stress isn’t just in your head. It takes a real toll on your body, especially your heart. When stress levels spike, your body releases hormones like cortisol and adrenaline, which can increase blood pressure, heart rate, and even inflammation.
Find healthy outlets that work for you!
Meditation & deep breathing – Even five minutes a day can help.
Exercise – A natural stress reliever that doubles as heart-friendly movement.
Get enough sleep – Your body (and heart) repair themselves while you rest. Aim for 7-9 hours per night.
Stay socially connected – Did you know loneliness can be just as bad for your heart as smoking? Make time for the people who lift you up.
7. Learn CPR (Because You Never Know!)
Even if you follow every heart-healthy tip in the book, emergencies can still happen. Knowing how to perform CPR can make the difference between life and death for someone experiencing cardiac arrest.
Hopefully, you’ll never need to use it, but if you do, you could be a hero and save a life. Consider taking a CPR class or following tips I share on my Instagram. Taking a class only takes a little time, but the knowledge lasts a lifetime.
Start Small – Every Step Counts!: Improving your heart health doesn’t have to be overwhelming. Even picking just one or two things from this list can set you on a healthier path.
So, this American Heart Month, take a little time to check in with yourself. What’s one small change you can make today? Your heart will thank you for it!
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