February is American Heart Month, a perfect time to focus on the health of your most vital organ. With cardiovascular disease being a leading cause of death worldwide, it's essential to take proactive steps to keep your heart healthy and strong. Here are ten simple ways to show your heart some extra love this February:
1. Eat a Heart-Healthy Diet
Eating healthy is critical for heart health because the foods you consume directly impact key factors like cholesterol levels, blood pressure, and inflammation. Focus on incorporating foods that support cardiovascular health. For example:
Opt for whole grains like oats, quinoa, and brown rice, which are rich in fiber and help regulate cholesterol levels.
Add leafy greens such as spinach, kale, and arugula for their vitamins, minerals, and antioxidants, which combat inflammation and improve arterial function.
Include berries like strawberries, blueberries, and raspberries, which are packed with heart-friendly nutrients like polyphenols that improve blood flow and reduce blood pressure.
Snack on nuts and seeds, particularly almonds, walnuts, chia seeds, and flaxseeds, which provide healthy fats, omega-3 fatty acids, and plant sterols that reduce LDL cholesterol.
Make fatty fish like salmon, mackerel, and sardines a staple in your diet for their high levels of omega-3s, which lower triglycerides and improve heart rhythm.
Limit processed foods, added sugars, and unhealthy fats such as trans fats, often found in baked goods and fried foods, as these can increase your risk of heart disease.
Check out the Be Well Thrive in 2025 Heart Healthy Recipe Collection.
2. Get Moving
Regular physical activity strengthens your heart, improves circulation, and helps control weight. To improve your cardiovascular health, aim for at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, cycling, or swimming. If you're short on time, break it into smaller sessions, like 10-15 minutes, throughout the day. Adding strength training exercises twice a week, like weight lifting or resistance band workouts, can also help improve heart health by building muscle and reducing body fat. Consider incorporating activities like dancing, hiking, or group fitness classes to make exercise more enjoyable.
Looking for a kick-start? Join my Cupid's Cardio Challenge! For 14 days (2/1-2/14) participants will be encouraged to dedicate at least 14 minutes each day to cardiovascular exercise, such as walking, running, cycling, swimming, dancing, or rowing. To learn more and participate, join the Thrive in 2025 Facebook Group.
3. Stay Hydrated
Drinking enough water helps maintain blood volume and supports overall cardiovascular function. The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is about 15.5 cups of fluids a day for men, and about 11.5 cups of fluids a day for women. These recommendations include fluids from water, other beverages, and food, stating that about 20% of fluids usually come from food and the rest from drinks. Some people may be ok drinking less, but it's important to understand that several factors such as exercise, environment, overall health, and whether you are pregnant or breastfeeding can impact your personal hydration requirements.
Make it a habit to carry a reusable water bottle and track your intake. Herbal teas or water infused with fruits like lemon, cucumber, or berries can add flavor and make hydration more enjoyable. Dehydration can strain your heart by reducing blood volume, so ensure you’re drinking enough fluids, especially during exercise or on hot days. Avoid sugary beverages, as they can lead to weight gain, inflammation, and negatively impact heart health.
4. Manage Stress Levels
Chronic stress can take a toll on your heart by raising blood pressure and increasing the risk of unhealthy behaviors like overeating or smoking. Practice stress-reduction techniques like meditation, deep breathing, yoga, or progressive muscle relaxation to lower cortisol levels and improve emotional health. Journaling your thoughts, listening to calming music, or spending time in nature are also effective ways to lower stress levels. Make time for hobbies you enjoy, such as painting, gardening, or cooking, to keep your mind and body relaxed. If you are struggling to manage stress or with your overall mental health, consider seeking out professional counseling to give you personalized strategies for your specific situation.
5. Prioritize Sleep
Quality sleep is essential for heart health as it allows your body to repair and regulate critical functions. Adults should aim for 7-9 hours of uninterrupted sleep per night. Create a calming bedtime routine by avoiding screens an hour before bed, dimming the lights, and engaging in relaxing activities like reading or stretching. Maintaining a consistent sleep schedule, even on weekends, can help regulate your internal clock and improve sleep quality. Consider investing in a comfortable mattress, blackout curtains, a sleep mask, ear plugs, or a white noise machine to optimize your sleep environment.
6. Quit Smoking
If you smoke, quitting is one of the best things you can do for your heart. Smoking damages blood vessels, increases blood pressure, and significantly raises your risk of heart disease and stroke. Seek support through resources or quit lines to help you on this journey. Consider nicotine replacement therapy, prescription medications, or support groups to make the transition easier. Remember, it’s never too late to quit, and the benefits start almost immediately—within 20 minutes, your heart rate drops, and within a year, your risk of heart disease is cut in half.
7. Monitor Your Blood Pressure
High blood pressure is a major risk factor for heart disease, often called the "silent killer" because it shows no symptoms. Check your blood pressure regularly at home or during doctor visits, and work with your healthcare provider to manage it if necessary through lifestyle changes or medication. Reduce sodium intake by cooking fresh meals and avoiding processed or canned foods. Incorporate potassium-rich foods like bananas, sweet potatoes, avocados, and beans, which help balance sodium levels and relax blood vessel walls. Regular physical activity and stress management also play crucial roles in maintaining healthy blood pressure.
8. Limit Alcohol Consumption
Excessive alcohol intake can raise blood pressure, increase cholesterol levels, and contribute to heart disease. Stick to moderate drinking—one drink per day for women and up to two drinks per day for men. Red wine contains antioxidants like resveratrol that may benefit heart health by improving cholesterol levels and protecting blood vessels; however, always prioritize moderation and avoid binge drinking, as it can lead to serious cardiovascular issues like arrhythmias or cardiomyopathy.
9. Connect with Loved Ones
Social connections can positively impact heart health by reducing stress and promoting happiness. Spend quality time with friends and family, even if it’s virtual. Strong relationships provide emotional support, which is vital for maintaining overall well-being. Join clubs, volunteer, or participate in group activities to expand your social circle. Laughter and meaningful conversations can reduce cortisol levels and improve heart health, so prioritize fostering relationships that bring joy and support into your life. Use Valentine's Day as an opportunity to plan something with someone you love. This can be your significant other, a friend, your children, family, neighbors, co-workers, etc. It doesn't have to be a romantic endeavor, this is about connecting with others and enjoying time in community.
10. Get Regular Check-Ups
Routine medical check-ups can help detect potential heart problems early. Schedule an annual visit with your healthcare provider to assess your heart health and discuss preventive measures. Consider additional screenings, like cholesterol and blood sugar tests, especially if you have a family history of heart disease. Regular check-ups can also monitor your weight, blood pressure, and other vital signs to ensure you’re on track with your heart health goals. Staying proactive about your health is key to preventing complications and improving longevity.
Your heart works tirelessly to keep you alive, so it deserves your care and attention. By making these simple changes, you can strengthen your heart, improve your overall well-being, and set yourself up for a healthier future. This February, make a commitment to love your heart—after all, it’s the key to living your best life!
Until next time....Eat Well. Live Well. Be Well.
Dianna
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