Heart Health Awareness Month
5 Ways to Keep Your Heart Healthy
February is Heart Health Awareness Month, making it the perfect time to focus on one of your most vital organs: your heart. Cardiovascular health is key to living a vibrant and active life, and small changes in your daily routine can have a big impact on your heart’s well-being.
Here are five actionable ways to support a healthy heart:
Regular aerobic exercise is one of the most effective ways to keep your heart strong and healthy. Engaging in activities such as walking, jogging, cycling, swimming, or even dancing helps improve circulation, lower blood pressure, and reduce the risk of heart disease. These exercises work by increasing your heart rate, strengthening the heart muscle, and enhancing the body’s ability to use oxygen efficiently.
To reap the full benefits, aim for at least 150 minutes of moderate-intensity aerobic exercise per week, which can be broken down into 30-minute sessions, five days a week. If you prefer higher-intensity workouts, 75 minutes per week of vigorous exercise can provide similar benefits. The key is consistency, finding activities you enjoy makes it easier to stay active and maintain heart health over the long term.
Incorporating movement into your daily routine doesn’t have to be complicated. Take the stairs instead of the elevator, go for a brisk walk during your lunch break, or join a group fitness class for extra motivation. Whatever you choose, keeping your heart active will help improve endurance, reduce stress, and support overall cardiovascular well-being.
Pro Tip
Break exercise into smaller chunks if you’re short on time. Three 10-minute walks still do wonders for your heart!
A nutrient-rich diet is one of the most powerful tools for protecting your heart and maintaining overall well-being. The foods you eat play a crucial role in reducing inflammation, managing cholesterol levels, and keeping your blood pressure in check. By making smart choices, you can support your heart’s function and longevity.
Here’s what to focus on for a heart-healthy diet:
Fruits & Vegetables – These are packed with essential vitamins, minerals, fiber, and antioxidants that help combat inflammation, lower blood pressure, and reduce the risk of heart disease. Leafy greens, berries, citrus fruits, and colorful vegetables provide nutrients like potassium and fiber, which support cardiovascular health.
Whole Grains – Whole grains such as oats, quinoa, brown rice, and whole wheat bread contain high amounts of fiber, which helps lower bad cholesterol (LDL) and improve digestion. Unlike refined grains, they keep you full longer and provide a steady source of energy without causing spikes in blood sugar.
Healthy Fats – Not all fats are bad! Incorporate heart-friendly fats from sources like avocados, nuts, seeds, and fatty fish (salmon, mackerel, and tuna). These foods are rich in omega-3 fatty acids, which reduce inflammation, improve cholesterol levels, and support overall heart function.
Limit Salt & Sugar – High sodium intake can lead to high blood pressure, increasing the risk of heart disease. Be mindful of processed foods, canned goods, and restaurant meals, which often contain excessive salt. Similarly, added sugars contribute to weight gain, insulin resistance, and metabolic disorders, which put extra strain on your heart. Opt for natural sweeteners like honey or fresh fruit instead.
Small Changes, Big Impact
Making gradual changes to your diet can have lasting benefits for your heart health. Start by incorporating more whole, unprocessed foods into your meals, swapping refined carbs for whole grains, and choosing healthy fats over trans fats. By prioritizing heart-friendly nutrition, you’re taking a proactive step toward a longer, healthier life.
Heart-Boosting Snack Idea
Enjoy a handful of almonds or walnuts with some fresh berries for a dose of healthy fats and antioxidants!
Sitting for long periods can negatively impact your heart health by slowing circulation, reducing calorie burn, and increasing the risk of high blood pressure, obesity, and heart disease. A sedentary lifestyle has been linked to higher levels of cholesterol and insulin resistance, both of which contribute to cardiovascular issues.
The good news? Even small bursts of movement throughout your day can make a big difference.
Incorporate Movement into Your Day
Take Short Walks – Stand up and walk around for at least 5 minutes every hour. A brisk walk after meals can also help regulate blood sugar levels.
Stretch Regularly – Simple stretches at your desk or in between tasks can improve circulation and relieve tension.
Try a Standing Desk – Alternating between sitting and standing while working can help reduce prolonged inactivity.
Move During Breaks – Use commercial breaks, phone calls, or meetings as opportunities to stand, stretch, or do a few bodyweight exercises.
Every bit of movement counts! Making small, consistent efforts to stay active throughout your day can significantly reduce cardiovascular risk factors and support long-term heart health.
Quick Fix
Set a timer to stand and move every hour for 2-3 minutes.
Chronic stress can take a significant toll on your heart health by elevating blood pressure, increasing cortisol levels, and contributing to inflammation, factors that raise the risk of cardiovascular disease. When stress becomes a constant presence in your life, it can lead to unhealthy coping mechanisms like poor eating habits, lack of exercise, and disrupted sleep, all of which impact your heart.
The good news is that small, intentional changes to your daily routine can help you manage stress and protect your heart.
Effective relaxation techniques to incorporate into your lifestyle
Meditation & Deep Breathing – Just a few minutes of mindfulness meditation or deep breathing can lower cortisol levels, calm your nervous system, and improve heart rate variability.
Try inhaling deeply for four seconds, holding for four seconds, and exhaling for four seconds to activate a relaxation response.
Yoga & Stretching – Movement-based relaxation, like yoga or gentle stretching, helps release tension, improve circulation, and lower stress hormones. It’s a great way to connect the mind and body while supporting heart health.
Journaling & Gratitude Practice – Writing down your thoughts, worries, or things you’re grateful for can help you process emotions and shift focus to the positive. Practicing gratitude has been linked to lower stress levels and improved overall well-being.
Nature Walks & Outdoor Time – Spending time in nature, whether through walking, hiking, or simply sitting outside, has been shown to reduce stress, lower blood pressure, and promote relaxation.
Listen to Calming Music or Sounds – Soft music, nature sounds, or even guided relaxation tracks can help slow your heart rate and ease tension after a long day.
Making stress management a priority isn’t just about feeling better in the moment, it’s about long-term heart health.
Self-Care Reminder
Your mental health is just as important as physical health in protecting your heart.
Prevention is key when it comes to heart health, and regular check-ups play a vital role in keeping your cardiovascular system in top shape. Scheduling routine medical exams allows you to monitor critical health markers such as blood pressure, cholesterol, and blood sugar levels, three key indicators of heart disease risk.
Blood Pressure Monitoring – High blood pressure (hypertension) is often called the “silent killer” because it typically has no symptoms but can lead to serious heart complications if left unchecked. Regular screenings help you track your numbers and take action if needed through lifestyle changes or medication.
Cholesterol Levels – High levels of LDL (bad cholesterol) and low levels of HDL (good cholesterol) can increase the risk of plaque buildup in your arteries, leading to heart disease. Routine blood tests help you maintain a heart-healthy balance through proper diet, exercise, and, if necessary, medical intervention.
Blood Sugar Management – Elevated blood sugar levels can be an early sign of insulin resistance or diabetes, both of which increase your risk of heart disease. Monitoring your glucose levels can help you make informed dietary and lifestyle choices to maintain overall health.
Regular check-ups also allow healthcare providers to assess other factors such as weight, lifestyle habits, and family history, providing a comprehensive picture of your cardiovascular health. Early detection of potential issues means early intervention, which can significantly reduce the risk of heart disease, stroke, and other complications.
Take charge of your health by scheduling routine medical screenings and staying informed about your body’s needs. Prevention is always easier than treatment, and small, proactive steps can lead to a longer, healthier life.
Simple Steps, Lasting Changes
Caring for your heart doesn’t have to be overwhelming. By incorporating these small, intentional habits, you’ll be on your way to improved cardiovascular health and overall wellness.
What’s one step you’ll take this week to care for your heart? Let us know below!
