While most people recognize February as the month of Valentine’s day, there is another part of February to shine light on. February is Heart Health Awareness month. Your heart is a vital organ that circulates oxygen throughout your body, pumps blood, maintains your blood pressure, and helps support the function of the remaining vital organs in your body. In this post, you will learn 5 ways to show love to your heart to live a healthier life.
#1: Eat a Heart Healthy Diet
We take care of ourselves by getting a massage or treating ourselves to a purchase we have been longing for, but what if we took care of our bodies by consuming food that will help nourish and support our bodies? The Mayo Clinic (2024) recommends consuming a diet of fruits, vegetables, whole grains, low-fat protein (lean meat, poultry, fish, eggs), limiting and/or reducing sodium, and reducing the amount of saturated and trans fat consumed to improve your heart health. Portion control is another component in maintaining a heart healthy lifestyle. Some strategies for portion control include placing your food on a smaller plate, consuming more nutrient dense foods, and reducing high sodium foods. The
#2: Move Your Body
The CDC (2024) recommends for adults to participate in moderate intensity exercises weekly for 150 minutes that can be broken up into a schedule that works best with your schedule. Exercise aids in reducing your risk of heart disease, stroke, type 2 diabetes, and some cancers. Moderate intensity exercises are activities that will increase your heart rate and can include jogging, riding a bike, dancing, swimming, tennis, and a brisk walk. Exercising is not only good for your heart, but has a domino effect in which you may even experience improved quality of sleep, decreased stress, and weight management. For accountability, you can reach out to a friend, family member, or spouse to exercise together.
Please consult with your doctor if you have a history of heart issues, concerns, or questions for personalized advice and care.
#3: Manage Your Blood Pressure
The CDC (2024) reports that checking your blood pressure is important to controlling high blood pressure. Those with diabetes, approximately 6 out of 10, have high blood pressure. Obesity, anxiety, and chronic stress or other conditions that can lead to high blood pressure. Life style changes such as consistent physical activity, ceasing smoking, and collaborating with your health care team for management and questions. If you are taking blood pressure medications, it is important to take them daily and consistently. Consult with your physician if there are any concerns or questions.
#4: Avoid Alcohol & Quit Tobacco
According to the World Health Organization (2020), alcohol use is connected to greater than 200 disease conditions, including cardiovascular disease. Alcohol and/or tobacco can increase blood pressure, risk of heart attack, and damage blood vessels.
#5: Reduce Your Stress
While this may seem like a challenge, it is a very important aspect of managing your heart health. According to John Hopkins Medicine (n.d.), “Stress can increase inflammation in your body, which in turn is linked to factors that can harm your heart, such as high blood pressure and lower “good” HDL cholesterol.” Physical activity, eating well, and your quality of sleep are ways to manage stress. Consulting with a health care provider about your stress levels is another way to manage your heart health by creating a plan and inquiring about different options to best help you.
Centers for Disease Control and Prevention. (2024, December 13). Living with high blood pressure. Centers for Disease Control and Prevention. https://www.cdc.gov/high-blood-pressure/living-with/index.html
Centers for Disease Control and Prevention. (2024, April 12). Moving Matters: About. Centers for Disease Control and Prevention. https://www.cdc.gov/moving-matters/about/index.html?utm_source=google&utm_medium=cpc&utm_id=moving_matters&gad_source=1&gclid=EAIaIQobChMIpaiO-MvBiwMVhlJ_AB24Ow5SEAAYASAAEgJV6PD_BwE
Johns Hopkins Medicine. (n.d.). Risk factors for heart disease: Don’t underestimate stress. Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/wellness-and-prevention/risk-factors-for-heart-disease-dont-underestimate-stress
Mayo Clinic. (2023, December 27). Heart-healthy diet: 8 steps to prevent heart disease. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-healthy-diet/art-20047702 World Health Organization. (2020, February 14). How to take care of your heart health. World Health Organization. https://www.who.int/philippines/news/feature-stories/detail/how-to-take-care-of-your-heart-health
